21 Nov Thursday, 22/11/12
A) High Hang Snatch
5 x Bar then 2-2-2-2-2-2-2
These are incrementing sets. Only increase weight if both reps are solid.
B) Incrementing ladder of High Hang Snatches for 8 minutes beginning each round with 5 Pushups and 5 V-Ups.
httpv://www.youtube.com/watch?v=bpHJCLc0th4
Jim King
Posted at 08:23h, 22 November6am
Trent 55 / 6+3 hhs (50)
Geoff 20 / 7+5 push (20)
Jon N 40 / 7 (30)
Hutch 55 / 5+v-ups (45)
Emma P 27.5 / 6+5 push (15)
Lizzie B 15.5 / 6+5 v-ups (10.5)
CKZ 50 / 4+1 hhs (42.5)
Alesya 16 / 6 (11)
Alyssa 24 / 5 (20)
Jo D 30 / 7+1 v-up (25)
Ax 45 / 6+5 hhs (30)
Tanz 30 / 6+3 v-ups (25)
Kate K 13 / 5+13 reps (10.5)
Bowie
Rod 55 / 6+4 hhs (50)
Jarrod 30 / 6+3 hhs
7am
Sharelle 15 /7
Locky 45 / 6+v-ups (35)
Kyle 45 / 6 (35)
Sarah V 8 / 8 (8)
Probes 37.5 / 6+5 hhs (30)
Brendon M 55 8 (42.5)
April K 5:30 rx “Fran” / 16:58 rx “Rosa” / 32.5 / 7+3 hhs (15)
Reece
Posted at 09:56h, 22 NovemberQuality Prop right here!!!
Maybe the Wallibies Front Row need to consider crossfit aswell hahaha
jan
Posted at 19:49h, 22 Novemberi second that!
Trent
Posted at 20:21h, 22 NovemberMaybe the South African cricketers should consider Crossfit too aye Jan?
jan
Posted at 20:28h, 22 NovemberYES, they break way too easily!!!
jan
Posted at 20:30h, 22 November…..awesome batting by Ozzies today, they must do Crossfit, cause only Crossfitters can be awesome…. KABOOM!
Jim King
Posted at 10:47h, 22 November9.30am
Phantom 2km row, 65 mins 6km Cliffy Shuffle
Simon 40 / 9+v-ups (30)
Jono 45 / 9+1 hhs (30)
Beth 17.5 / 7+1 (15)
Kate P 32.5 / 7 (25)
Ken
Nic G 15 / 6 (15)
Gerard 55 / 7 (40)
Arnie 60 / 7 (40)
Krusher 55 / 7+1 (40)
Pip S 13:26 rx “Rosa” / 42.5 / 5+4 hhs (35)
Jess L 66 rx “Moore” / 40 / 7+1 hhs (27.5)
Jo Genders
Posted at 18:56h, 22 NovemberI don’t often make it to afternoon/evening classes, but I was struck tonight by how few of us were there tonight. Clearly, the normal people came to CFK and the others were at Nickelback. I reckon our torture was easier than theirs is gonna be!
Jim King
Posted at 19:21h, 22 NovemberJim 55 / 5+2 hhs (50)
4pm
JC
Andrew H 55 / 7+5 v-u (40)
Jess H 20
Mick G 60 / 8 (40)
Emma H 22.5 / 6+2 hhs
Tim G
Bec G 27.5
Ru
Ash 35 / 5 (30)
Matt G
Ben C 20 / 6+6
Ben H ? “Fran”
Ryan Intro 1
5pm
Jo G 37.5 / 6+1 hhs (30)
Leah 10.5
Patrina 20 / 6 (15)
Riette 13 / 6 (10.5)
Tom 30 / 5+2 hhs
Kath L 30 / 5+6 hhs (25)
Steve H 25 mins (S-WOD)
Dave M 32.5 / 5
Torin 5+1 hhs (30)
Angry 45 / 6
Jim King
Posted at 19:26h, 22 November6pm
Elle deads / 11 mod
RV 7 (30)
Ali 17.5 / 6+1 hhs
Lizzy C
Jan 60 / 7+1 v-up (35)
Grant E
Michael L 37.5 / 7 (35)
Penny 13 / 5+2 (15)