Saturday, 23/06/12

Saturday, 23/06/12

CrossFit
“Rankel”
Complete as many rounds as possible in 20 minutes of:
6 Deadlift (100/70kg)
7 Pukies (Burpee pull-ups)
10 Kettlebell swings (32/24kg)
200m Run
OR
Complete as many rounds as possible in 20 minutes of:
6 Deadlift
7 Dumbbell Push Press
10 Plyo Pushups
20 Overhead Lunge
Weightlifting
-Snatch

Thanks to CFB for posting this clip yesterday.
 

No Comments
  • Jim King
    Posted at 10:21h, 23 June

    Mobility
    Simon, Jan, Celia, Megan, John K, Sandy, Beth, Dave C, Phantom
    “Rankel”
    Greg B 5 rounds + half (70kg DL, 24kg DB)
    Arnie 5+2 pukies rx
    Kim 6 (40, kimbos, 12)
    Jan 6+3kb rx
    Kate L 6+6 dl
    Simon 6+4 dl (70, 24)
    Jo G 4+10 kb rx
    Tony 5+5 pukies (24kg KB)
    Jono 6+100m (90, 24)
    Lana 6+6 dl (60, 16)
    Patrina 6+6 dl (35, 16)
    Jo J 5+6 dl (35, 12)
    Lizzie 5+6 dl (15, 8 )
    Tim C 5+6 dl (80, 20)
    Brett 6+150m (24kg KB)
    Trent 7+5 pukies rx
    Pip S 6+1 pukie rx
    Jess 6+1 pukie rx
    Jim 7+10 kb rx
    Option B
    Ian M 5 (100, 15kg DB PP)
    Reece 5 (80, 20)
    Celia 5+6 dl (45, 10)
    Bec G 5+2 pushups (45, 10)
    Megan 6+5 pushups (50, 15)
    Dave C 6+7 pushups (40, 15)
    Anita 5+3 pp (25,15)
    Weighlifting
    Jan, Celia, April, Jess, Pip, Megan

    • Megan
      Posted at 12:50h, 23 June

      Your wish was answered Jim! Gotta be happy about that.

      • Jim King
        Posted at 13:57h, 23 June

        Happy with the effort. Aftermath wasn’t pretty.

  • jess
    Posted at 15:04h, 23 June

    Awesome Jimmy !!!! 🙂

Post A Comment
JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.