Saturday, 23/11/13

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
DSC_0271

No Comments
  • 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 November

    CrossFit 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

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