Tuesday, 12/11/13

Tuesday, 12/11/13

NO MOBILITY CLASS TONIGHT 
This Saturday we are going to trial a new timetable. The new class times will be:
6.30 – 7.30am WOD
7.30am – 8.15am MOBILITY
7.30 – 8.30am WOD
8.30 – 9.30am WOD
9.30am Technique
The Technique class replaces the Weightlifting class and will be a flexible structure from week to week focusing on the technical elements of CrossFit whether it be Weightlifting, Gymnastics, Sports Psychology etc.
We are looking for feedback from you regarding the loss of the 6.45am Mobility class.
WOD
– AMRAP in 15 minutes:
20 KB SDHP (24/16kg)
30 Pushups
40 Situps
50 Squats
– 500m Row (Optional – Max effort)

Jarrod

Jarrod


 
 
 

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  • Aaron Osborne
    Posted at 07:53h, 12 November

    Name – Met Con score (KB weight) / 500m row time
    5am
    Hunty 2 + 30 push-ups Rx / 1:38
    Jason A 2 + 16 squats Rx / 1:42
    Cave man 2 + 25 push-ups (20) / 1:51.8
    Marc G
    James K 2 + 20 push-ups Rx / 1:41
    Steve Mac 2 + 16 / 1:59
    Sharelle 2 + 28 push-ups Rx
    G force 2 + 21 squats Rx / 1:49.4
    Stef P 2 (16kg) / 2:03.1
    Steve L 2 + 10 KB sdhp (20kg) / 1:52
    Tara 2 (16kg) / 1:59.6
    Nicolette 3 + 43 (nov)
    Kim L 2 + 18 KB sdhp Rx / 2:01.7
    Jen 2 + 10 push-ups (16kg)
    Beki 2 + 60 (16kg)
    Chayel 2 + 10 step ups (nov)

  • Aaron Osborne
    Posted at 08:10h, 12 November

    6am
    Rod 3 + 17 push-ups Rx / 1:26
    Trent 3 + 20 squats Rx
    Jarrod 2 + 18 (20kg)
    Hutch 2 + 18 push-ups mod / 1:38.1
    Karsten 2 + 20 Rx / 1:42.3
    Beast 3 + 43 squats Rx / 1:33
    Greg B 2 + 46 squats Rx / 1:32.1
    Sue H2
    Sam H2 2 + 15 push-ups / 1:39.2
    Alyssa 2 + 5 Rx / 2:11.0
    Sophie S 3 + 21 (nov) / 2:00.06
    Jason V 2 + 40 Rx
    Michael G 2 + 30 sit-ups Rx / 1:31.1
    Michael H 2 + 28 sit-ups / 1:32.1
    Maddie 2 + 11 push-ups Rx / 2:13.0
    Steve H 2 + 36 squats / 1:58.8
    Rosco 2 + 40
    Jon N 1 + 95 / 1:48.1
    Shelly 2 + 10 push-ups
    Naomi H 2 + 12 push-ups / 2:01.3
    Bec C 2 + 8 push-ups (mod)
    Maria L 2 + 20 push-ups / 1:59.7
    Bridgette 2 + 15 / 1:58
    Lasni 2 + 49 (nov) / 2:14.7
    Billi 2 + 40 (nov) / 2:07.05
    Killer 2 + 40 sit-ups Rx / 1:47.7
    Nat 1 + 25 squat (nov) / 2:12
    Jason M 2 + 30 / 1:55
    Dave S
    Alex G 3 + 15 (nov) / 1:52

  • Paige
    Posted at 13:30h, 12 November

    Heeyy CFKers, if anyone happened to pick up an extra black CFK shirt from Immortals on the weekend it’s more than likely mine

    • Jo Genders
      Posted at 14:45h, 12 November

      Have you checked that Krusher isn’t wearing it as a bikini top? He’s got form.

  • TK
    Posted at 18:55h, 12 November

    3 + 6 sit ups Rx

  • Jim King
    Posted at 19:13h, 12 November

    9.30am
    Ian 1+29 sq / 1:35.3
    Lowndesy 3+43 rx / 1:40
    Beth 2+12 pu (16kg)
    Aidan 3 (nov.)
    Lica 2 mod
    Glen 2+80 rx / 1:35.8
    Phantom 2+13 pu / 2:14
    Dan M 1+35 su rx / 1:32.6
    Errol 2+21 rx / 1:37.2
    Ching 2+6 sq (nov.) / 2:20

  • Jim King
    Posted at 19:16h, 12 November

    Krush 3+28 sq
    Camo 3+5 sq
    4pm
    Samson 3+94 rx
    Kyle 2 mod / 1:45
    Marcel 3+30 / 1:42
    Chris M 3 (nov. 24kg) / 1:59
    Nicole M 2 mod (8kg) / 2:10
    Hoppo 2+40 rx / 1:53.9
    Alex C 3+27 rx
    Shannon 3+2 (16kg) / 2:17
    Damo 2 mod / 1:39.4
    Mayhem 3 rx / 1:50.3
    Julian (LLL) 2+20 step-ups / 1:54.9
    Jess (LLL) 3+20 step-ups / 1:58.7

  • Jim King
    Posted at 19:21h, 12 November

    5pm
    Rich 2 / 1:29.6
    Damo A 3+45
    Cam J 2+104 rx / 1:45.6
    Connor 3+16 mod / 1:34
    Sam G 4+39 mod / 1:43.3
    Mullo 2+15 sdhp / 1:39
    Bel 3+11 sdhp (12kg) / 2:12
    Reece K / 1:42
    Chakkerz 2+17 sdhp / 1:54.2
    Felix
    GT 3+2 situps rx / 1:46.3
    Dani B 2+12 pu / 1:46.4
    Sarah L 2+15 pu / 2:20
    Kate P 2+10 pu / 1:52.1
    Jury 2+18 situps / 1:42

  • Jim King
    Posted at 19:48h, 12 November

    6pm
    Ben L 3+12 pu (16kg) / 1:47
    Smithy 2+20 sdhp / 1:33.3
    Jackson
    Benny 2+20 sq rx / 1:45.9
    Toby 2+30pu / 1:35.1
    Kristen 2+7 pu / 2:05
    Mercedes 2 (8kg) / 2:08
    Renee 2+3 sq (nov.) / 1:57
    Grant dB 2+15 pu rx / 1:38
    Patrina 2+36 rx / 1:54.8
    Luke 2+45 (20kg) / 1:35.6
    John K 3 (nov.) / 2:05.2
    Lebeka 1+19 sdhp / 2:!8
    RV 216 (nov) / 1:49
    Luke J 2+25 sq (16kg nov.) / 1:54
    Ash 342 / 1:38
    JB 2+5 pu rx / 1:50
    Alex F 2+15 pu rx / 1:37.2

  • Sonia L
    Posted at 20:46h, 12 November

    (mod) 1 + 26 Sit Ups

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