Saturday, 22/11/14

Saturday, 22/11/14

7.30am Class only. Spectators welcome!
Workout #1 – “ Air Force ”
With a 15 minute time cap, begin each minute with 4 Burpees and  complete:
For time:
20 Thrusters (45/30kg)
20 SDHP  (45/30kg)
20 Push Jerks  (45/30kg)
20 Overhead Squats  (45/30kg)
20 Front Squats (45/30kg)
This will be the first of three workouts scheduled for the day. If you also complete the other two workouts you will be in the running for our informal gym championships.
The championships will be decided by the accumulated time it takes you to complete all three workouts. Time penalties will be applied if you don’t finish the workouts within the time caps.
Lunch will begin at 11am and we would appreciate it if you could bring a small plate of food to share if you are coming along for that. Kids are also welcome.
Workout #2 – ” 50’s “
With an 8 minute time cap, partitioning the reps as required, complete:
50 Pull-Ups
50 Box Jumps (24/20″)
50 KB Swings (24/16kg)
Workout #3 – ” Tons O Fun ” (I know, it’s terrible. If you’ve got a better name for this workout post it to “Comments”)
Depending on which category you fall into after the first two workouts complete as many rounds as necessary of the following movements to meet the required Deadlift tonnage within the 8 minute time cap:
Rx’d – 4000 / 3000kg
Scaled and Modified – 3000 / 2000kg
20 Double Unders
10 Situps
10 Deadlifts
There will be selected Deadlift weights to choose from. Choosing from the heavier options means that you will have to complete less rounds to meet the tonnage requirements for your category, but it might come at cost to your time if you move the weight too slowly.
Lanz Bec P
 

2 Comments
  • Jim King
    Posted at 16:35h, 22 November

    Scores listed are the time taken to complete the workout or the number of reps completed at cutoff
    Name – “Air Force” / 50s’ / ToF
    FEMALES
    Nicole M c/o
    Kelli K 80 @15kg
    Kim L 67 @20kg
    Mercedes 81
    Amanda 80 @15kg
    Sarah A 91 @15kg
    Kate L 87 @25kg
    Stef P 71 @25kg
    Jen 12:48 @25kg
    Loz 90 Rx
    Courtney 6:41 Rx
    Dani B 76 Rx / 121 Rx
    Sue O 92 @20kg / 7:43 sc / 7:16 @60kg
    Ash R 80 @20kg / 125 sc / 7:15 @60kg
    Sarah E 12:50 @15kg / 130 sc / 7:30
    Elsie 11:56 @15kg / 6:33 sc / 5:34 @50kg
    Crystal 12:34 @20kg / 6:59 sc / 5:41 @40kg
    Susan H 85 Rx / 111 Rx / 6:35 @60kg
    Sarah LJ 10:55 @25kg / 143 sc / 5:53 @50kg
    Bel 9:48 @20kg / 7:39 Rx/ 4:49 Rx @50kg
    All workouts as Rx’d
    Patrina K 80 / 115 / 7:22 @60kg
    Naomi H 13:44 / 128 / 6:01 @60kg
    Bec C 12:55 / 7:39 / 6:08 @60kg
    Sharelle 12:56 / 146 / 5:09 @60kg
    Carly B 10:50 / 136 / 4:57 @60kg
    Lanz 13:34 / 6:03 / 3:34 @75kg = 22:57
    Bec P 9:34 / 149 (8:01 adj) / 5:15 @ 60kg = 22:20
    Jo G 6:54 / 140 (8:10 adj) / 4:36 @75kg = 19:40

  • Jim King
    Posted at 16:36h, 22 November

    Scores listed are the time taken to complete the workout or the number of reps completed at cutoff
    Name – “Air Force” / 50s’ / ToF
    MALES
    Jury
    Joh
    Rob C 70
    Marc G 6:28 sc
    Marty 81 @20kg
    Chakkerz 80
    Miguel 80
    Harry 11:44 @35kg
    Errol 68
    Speedy Passed out under a cactus
    Brett 86 @35kg mod
    Chris P 56 Rx
    Reece 77 Rx
    Greg 83 Rx
    Dion 93 Rx
    Dave C 9:58 mod / 5:55 sc / 4:41 sc @75kg
    Foxy mod / 4:41 mod / 4:07 sc @135kg
    Luke F 93 sc / 140 Rx / 7:38 sc @60kg
    Mullo 14:52 / 119 / 6:37 sc @60kg
    Trevor 75 sc / 103 Rx / 4:54 sc @100kg
    Chris M 60 sc / 130 Rx / 4:43 sc @100kg
    Andrew C 93 mod / 142 Rx / 3:36 sc @100kg
    All workouts as Rx’d
    Karsten 62 / 123 / 30 @100kg
    Sam H 88 / 123 / 7:54 @100kg
    Rich S 14:53 / 143 / 7:13 @100kg
    Jason H 12:42 / 149 / 6:14 @100kg
    Jono S 62 (15:38 adj) / 6:41 / 3:39 @135kg = 25:58
    Shane H 12:37 / 7:39 / 5:42 @135kg = 25:58
    TK 11:53 / 7:05 / 4:22 @100kg = 23:20
    Trent 7:38 / 5:17 / 2:53 @135kg = 15:52

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