Saturday, 29/06/13

Saturday, 29/06/13

MOBILITY
6.45-7.30am
7.30-8.15am
A) “Jack”
AMRAP in 20 minutes of:
10 Push Press (52.5/35kg)
10 Kettlebell Swings (24/16kg)
10 Box Jumps (24″)
or
B) “Hortman”
AMRAP in 45 minutes:
800m Run
80 Squats
8 Muscle-Ups
Scaling options will include
#1 AMRAP in 20 minutes – 400m Run, 40 Squats, 4 MU’s
#2 AMRAP in 20 minutes – 400m Run, 40 Squats, Sub MU transitions or 10 Strict Pullups + 10 Pushups
httpv://www.youtube.com/watch?v=FKcnpJSAsbo

No Comments
  • Anonymous
    Posted at 06:09h, 29 June

    For those who PEE during workouts (don’t worry)…read and watch!!!…
    http://physiodetective.com/2013/06/27/crossfit-your-pelvic-floor-and-peeing-during-workouts/

  • Jim King
    Posted at 10:31h, 29 June

    “Jack”
    John K 7+10 @35,20,24″
    Josh A 7+1 bj @40
    Benny 8+10 pp @40
    Sue O 6 @25
    Coby Snr 10+1 mod
    Michael L 8+7 pp @40
    Stef P 7+10 kb @18,8
    Pam O 8 @18,8
    Niall 7 @42.5
    Gary 9+10kb @35,16
    Richard B
    Jad 8+20 @30,16
    Kim L 7+1 pp @20,16,20″
    Dave M 7+10 pp @40,24
    Amanda 7 @ 13,12
    Scharfty 9+1 pp @50 oopsies!
    Reece B 7 @30,16
    Ali M 7 @30,16,24
    Laura 7 @11,8,24″
    Dani B 7 @30,16,24″
    Jono 10+3 pp @40
    Josh T
    Jury 6 @40,20
    Snady 10 @12, stepups
    Dan M2 7.5 @30,16
    Alesya 9 @15,12
    Crystal 7+15 @25,16
    Chris Bats 11 @ 8,8
    Patrina 6+2 bj @35
    Marty 8 @35,16
    Dave C 7+3 bj @42.5,24
    Smith Machine 6+10 kb @40,20
    Paige 8+4 pp rx
    Kath L 5+7 kb rx
    Kate P 5+10 kb rx
    Kate L 5+1 kb rx
    Sharelle 8+8 pp rx
    Alex C 8+4 pp rx
    Jo G 10 rx
    Sam H 8+2 rx
    K* 6+1 pp rx
    Chakkerz 5+10 pp rx
    Errol 7 rx
    Jess L 13+3 bj rx

    • Sharelle
      Posted at 14:07h, 29 June

      Jess – you are a machine !!!!

  • Jim King
    Posted at 10:39h, 29 June

    “Hortman”
    Marc G 5+400m
    Chris V 5+400m
    Sarah L
    Nicolette 4 mod
    Tim S 5+4 MU
    Naomi 4 green band
    Bec C 3+6 pu green
    Kyle mod
    Steve H 5+400m
    Michael H 5+100m
    Sumi 3+32 sq #2
    Lana
    Cam J 4+42 sq
    Foxy 4 (+2 mins to complete 5, #1)
    Reece K 4+42 sq mod
    Beast 5+22 sq rx
    TK 4+4 MU rx
    JC 4+5 MU rx
    Krusher 5+450m rx

  • TK
    Posted at 12:13h, 29 June

    So great to train at CFK!
    Saturday sesh is the best.

  • Steve H
    Posted at 19:49h, 29 June

    No, you’re the best Krusher

    • Cam J
      Posted at 00:52h, 30 June

      No, you’re the best Steve.

  • TK
    Posted at 11:51h, 30 June

    This is so bromantic.

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