Saturday, 20/07/13

Saturday, 20/07/13

MOBILITY
6.45-7.30am
7.30-8.15am
WOD
A)
5 rounds for time:
5 DB Cleans (15/10kg)
10 DB Strict Press (15/10kg)
5 DB Rengade Rows (15/10kg)
20 Double Unders
90 Seconds Rest
or
B)
“Hammer”
5 rounds for time:
5 Power Cleans (62.5/45kg)
10 Front Squat (62.5/45kg)
5 Jerks (62.5/45kg)
20 Pullups
90 Second Rest 
httpv://www.youtube.com/watch?v=sHSGFk8m44Y&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng

No Comments
  • Jim King
    Posted at 10:05h, 20 July

    A) (Optional run/row added)
    Michael G 23:30 Rx + runs
    Shelly 24:15
    Laura
    Sue O 20:51 (mod)
    Kate L
    Ali M 22:00 (mod)
    Naomi P 23:59 (mod)
    Tracey 20:39
    John K 19:12 (mod)
    Snady 18:52 (6/5kg)
    Jury 24:10 (15/400m row)
    Marc G 20:36 (10kg/runs)
    Sinead 19:16 (6kg/run)
    Smithy 26:58 (15/10)
    Chooky 21:19 (6kg)
    Sarah L 17:35 (8kg) + 1km run 23:18
    Kate P 15:39 (10/5kg) + 1km run 21:21
    Sam T 28:35 (20/15 + row)
    Kate K 15:48 (5kg)
    Dave C 15:16 Rx
    Megan
    Eleni 21:19 (5kg + 400 runs)
    TT 17:20 (mod)
    B) ‘HAMMER’
    Jo G 25:28 Rx
    Bec C 22:30 (30kg)
    Naomi H 23:19 (30kg)
    Chris V 23:40 (50kg)
    Rees 28:55 (1 rnd Rx, 4 rnds 50kg)
    Camo 20:13 Rx
    Krusher 16:50 Rx
    Sharelle 4 rnds (40kg)
    Ernest 22:33 RX
    Jason V 26:30 (40kg)
    Alex C 27:30 (40kg)
    Steve L 30:24 (40kg)
    Steve H 28:12 (50kg)
    Logan S 20:12 (mod)
    Mad Dog
    Jono
    Cam J 22:39 (40kg)
    Niall 29:58 (50kg)
    J-M 22:04 (45kg minus 20 pullups)
    Netty 21:26 (25kg, 10 pullups)
    Deanne 27:16 Rx
    K-Star
    Patrina 29:00 (35kg)
    Dani B 30:41 (35kg/green band)
    Paige 26:36 Rx
    Reece K
    Foxy 23:32 Rx
    Lans

  • Krusher
    Posted at 13:04h, 20 July

    How good is CrossFit?!!! I love CrossFit King and all its athletes 😉

    • Marc G
      Posted at 14:54h, 20 July

      and all its athletes love you krush! 😉

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