Tuesday, 08/12/14

Tuesday, 08/12/14

All members please note: We have posted a notice at the gym regarding a small increase to membership prices effective January, 2016. Please read the notice and write your name on the sheet provided to indicate that you have read it. If you have any concerns after reading the notice please talk to Jim, April or Sonia, thank-you.

For time:

2000m Run
40 KB Swings (24/16kg)
20 Front Squats (60/40kg)
1000m Run
20 KB Swings (32/24kg)
10 Front Squats (80/60kg)

The sound is terrible up to the 50:00 minute mark, after that it is fine.

4 Comments
  • Jim King
    Posted at 09:29h, 08 December


  • Jim King
    Posted at 15:13h, 08 December

  • Jim King
    Posted at 20:01h, 08 December



  • Karsten
    Posted at 20:36h, 08 December

    Crossfit Smash – Canberra
    “Christmas Bells”
    12 rounds for time:
    6 x Kettlebell Swings @ 32k(male)/24k(female)
    Sprint 10m
    6 x Kettlebell Snatch [3 on each arm] @ 24k(male)/16k(female)
    Sprint 10m
    Burpees (reps match # of rounds your on) 1-12
    Sprint 20m
    23:12 RX

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