Saturday, 24/11/12

Saturday, 24/11/12

A) “Cindy” (or a sneaky “Chelsea”)
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
B) “Ralph”
4 rounds for time:
8 Deadlifts (110/80kg)
16 Burpees
3 Rope Climbs
600m Run

Welcome to Sarah and Camille who thoughtfully coordinated their outfits for their intros even though they had never met before, and while this may seem a little belated, officially to Oz as a CrossFit King trainer. Great to have you all aboard!


No Comments
  • April
    Posted at 11:11h, 24 November

    Jon N 12R (red band)
    Jo G 12 +16 reps Rx
    Kim L 10 +3Pu (GB,KPU)
    GT 17
    Ax 12+ 5 push ups Rx
    Krusher 17+ 7sq Rx
    John K 9 (4 x 200m)
    Sam H
    Michael R 14 +10 push ups Rx
    Reece B 10 (GB,Kpu)
    Shelly 11
    JB 17+ 5 pullups Rx
    Kate L 16 + 5 pull ups
    Sandy 15 (mod)
    Simone 12 (mod)
    Michael G 15 (mod)
    Kate K 11 (mod)
    Chris V 12 (mod)
    Sam D 13 + 3 sq Rx
    RV 12 (GB, kpu)
    Kath L 12 Rx
    Reece K 13+ 2 pu Rx
    Patrina 13 +1 push up (O +G)
    Kate P 13 + 4 push (R+O/kpu)
    Ali 13 (R+), kpu)
    Grant dB 12 (mod)
    Sam T 17 + ?
    Tim C 12 + 3 pu Rx
    Alex F 10 (GB)
    Lana 12 + 8 push up Rx
    Trent 30 Rx
    Jim 30 Rx
    Oz 30 Rx
    Grant E 14 Rx
    Beth 25:25 mod
    Michael L 33:44 (90kg)
    Tanz 34:58 (55kg)
    K-Star 25:26 (mod)
    Paul E
    Lizzy C 22:50 (35kg)
    Dean 39:05 (40kg)
    Jess L 31:07 Rx
    Pip S 31:07 Rx
    Ben P 26:11 (70kg+ring pulls)
    David C 26:37 (60kg + ring pulls)
    Jono 30:20 Rx

  • Oz
    Posted at 11:36h, 24 November

    Awesome effort from everyone today, loved the intensity!
    There’s nothing more rewarding from a coach’s perspective then seeing their athlete’s giving everything they have. I saw pain on a lot of faces however outdoing that with determination in everyone’s eyes.
    Just shows how consistency, health eating habits and adequate rest/recovery pays off.
    A quote from one of the best crossfitters in the world, Chris Spealler “Gotta have recovery if you want to have intensity. Gotta have intensity if you want to see results.”
    Have a good rest over the weekend, see you all ready to destroy next week.

    • craig S
      Posted at 12:07h, 24 November

      We couldn’t do it without passionate motovated coaches. So here’s a shout out for u guys!

    • Jono
      Posted at 13:27h, 24 November

      yesterday Jimmy mentioned that last time he did Chelsea that it was a pretty electric atmosphere and i have to say that last 5 minutes was awesome, best atmosphere i have seen at cfk!

  • craig S
    Posted at 11:55h, 24 November

    Chelsea 30 Rx. Had no energy to write on the board. 🙂

  • Ax
    Posted at 12:03h, 24 November

    Massive effort from Jimmy, Trent and Craig on ‘Chelsea’, just watching the whole box get behind everyone in their individual workouts, like one big family! Love it!!

  • Kate k
    Posted at 20:54h, 24 November

    I am hooked! Love how everybody wants to see
    Everybody succeed! Awesome morning!

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