22 Nov Saturday, 23/11/13
6.30am WOD
7.30am WOD (downstairs) and Mobility (upstairs)
8.30am WOD
9.30am Technique/Skills
WOD
A)
“Helton
3 rounds for time:
800m Run
30 Dumbbell Squat Cleans (20/15kg)
30 Burpees
Or
B)
“Rahoi”
AMRAP in 12 minutes:
12 Box Jumps (24/20”)
6 Thrusters (45/30kg)
6 Bar-facing Burpees
9.30am Technique/Skills
– Overhead Squat
– Snatch Balance
Jim King
Posted at 10:04h, 23 November“Helton”
Scaled: 800m Run, 15 DB Sq Cl, 15 B
Greg B 24:10 @20kg DBs
Marc G
Jason V
Pav 27 @15
Beki 22:52 @8
AK
Naomi P 25:13 mod @10
Carly B 23:48 @15 (sub row)
Steve H
Lasni 27:45 mod @5
Ben L 22:30 mod @12.5
Steve L 28:09 mod @12.5
Sam G 24:23 mod @15
Patrina
Dani B 26:46 mod @8
Danni S 28 mod
Had
Michael H 25:38 mod @15
Crystal 24:50 mod @8
Scaled: other
Michael G 30:54 @20 (15 DB Sq Cl, 30 B)
Reece K 43:21 @20 (Rnd 1 full reps, rnds 2 & 3 half reps)
Jury (Rnd 1 full reps, rnds 2 & 3 half reps)
Rxd
Jono 47:17 rx
Krusher 38:01 rx
Killer 40:06 rx
Jim King
Posted at 11:19h, 23 November“Rahoi”
Scaled
Errol 4+16 @45, step-ups
Craig J 4+12 @30
Conor 6 @30
Rob G 5 @30
Bridgette 5+14 bj @25
Karsten 4+11 @40
Kate L 5+2 bfb @25
Pam O 5+6 bfb @25
Susan S 5 @25
Samson 5+4 bj
Shelly 3+3 thr
Megan
Nay 5+6 thr @30
Rob C
Kate P
Stef P 4+12 bj @25
Ching 4+10 bj @15
Rxd
JB 4 rx
Cam J 5+3 bj rx
Dave C 5+3 thr rx
Speedy 5+4 thr rx
Frenchy 6+2 bj rx
Hunty 6+11 bj rx
TK 6+12 bj rx
K* 7+3 bj rx
Alex C 7+7 bj rx
Bec C 7+7 bj rx
Krusher 7+1 thr rx
Shredder 7+6 thr rx
Rod 7+3 thr rx
Beast 8 rx
Trent 8+2 bfb rx
TECH and SKILLS
TK
Chris M
Dani B
Cam J
Nicole M
Patrina
Jury
Michael H
Rod
Nay
Kate P
Mick L
K*
Stef P
Dave C
Kat
Bec C
Killer
Katherine L
Posted at 15:14h, 23 NovemberCrossFit Rockhampton
3 x back squat 62.5
WOD
FGB style
KB swings
Sit ups
Push ups
Burpees
Double unders
3 round 1 minute rest
Total 326 rx
Jim King
Posted at 18:05h, 23 November“Rahoi”
AK 7+3 thr rx
Jo G 7+12 bj rx