Wednesday, 05/06/13

Wednesday, 05/06/13

WOD
A) For time:
21-15-9
Calories (row)
Goblet Lunges (24/16kg)
Box Jumpovers (24/16″)
and
B) For time:
21-15-9
Weighted Situps (9/6kg)
Med Ball Cleans (9/6kg)
Ring Pushups
httpv://www.youtube.com/watch?v=jmVzwCLM81s

No Comments
  • Smithy
    Posted at 21:28h, 04 June

    State of Origin workout, might have to crack out the maroon jersey!

  • Jim King
    Posted at 09:28h, 05 June

    5am
    Cheyne 10:03,10:04 = 20:07
    Oswin 7:50,7:09 = 14:59
    Marc G 8:05 rx, 7:54 = 15:59
    Jason V 9:45 rx, 11:30 = 21:15
    G-Force 8:31 rx, 8:22 rx = 16:53 rx
    Kim L 9:39, 10:12 = 19:51
    Chris V 9:59, 8:03 rx = 18:02
    Sharelle 6:56 rx, 10:57 = 17:03
    Sida 10:13, 8:21 = 18:34
    Bridgette 9:48 rx, 8:16 = 18:04
    Maria 8:00 rx, 7:55 = 15:55
    Benny 7:25 rx, 8:25 rx= 15:50 rx
    James K 9:20 rx, 11:05 rx = 20:25 rx
    Alethea 10:05, 9:01 = 19:06
    Mick K 9:10, 9:45 = 18:55
    Suzy 9:43, 7:57 = 17:40
    Michael L 8:13 rx, 7:47 rx = 16:00 rx
    Jess G 9:31, 9:43 = 19:14
    Kate L 10:05 rx, 8:55 = 19:00
    6am
    Trent 6:20 rx, 5:06 rx = 11:26 rx
    Sumi 12:17 rx, 10:04 = 22:21
    Billi 11:24 rx, 11:15 = 22:39
    Greg 7:33 rx, 8:03 rx= 15:36rx
    Ross 7:28, 8:50 = 16:18
    Naomi 9:58, 8:32 = 18:30
    Bec C 9:33, 8:20 = 17:53
    Sue O 9:35, 11:16 = 20:51
    Geoff
    Craig J 12:10, 10:17 = 22:27
    Hoppo 8:58, 9:31 = 18:29
    Maddie 10:37, 8:32 = 19:09

  • Jim King
    Posted at 10:46h, 05 June

    Jess L 7:41 rx, 5:55r x = 13:36 rx
    9.30am
    Damo I 10:30,10:30= 21:00
    Errol 10:05, 8:49 rx= 18:54 rx
    Julie L 9:16, 6:34 = 15:50
    Alex C 7:08 rx, 8:23 = 15:31
    Beast 5:59 rx, 3:45 rx = 9:44 rx
    SpealOz 5:20 rx, 3:58 rx = 9:18 rx
    Camo 5:57 rx, 5:45 rx = 11:42 rx
    Glen 8:04, 7:50 = 15:54
    Marcel
    Probes 9:09 rx, 7:11 rx = 16:20 rx
    Sarah LJ 8:25, 8:08 = 16:33
    Steve H 8:33 rx, 7:33 rx = 16:06
    Toby 7:54, 9:03 = 16:57
    Crystal 9:19, 9:03 = 18:22
    Marty 10:19, 8:21 = 18:40

  • Ax
    Posted at 18:48h, 05 June

    Home WOD
    10-9-8-7-6-5-4-3-2-1 Burpees, Air Squats
    5:28 rx
    Then
    10-9-8-7-6-5-4-3-2-1 power Cleans, KB swings

  • Ax
    Posted at 18:54h, 05 June

    PC 40kg
    Kb Swing 12kg
    7:43rx

  • Jim King
    Posted at 20:23h, 05 June

    4pm
    Krushinator 7:35 rx, 5:53 rx = 13:08 rx
    Luke G 8:12 rx, 5:54 rx = 14:06 rx
    Tim G 7:50, 6:20 = 14:10
    Bec G 8:48 rx, 9:09 = 17:57
    Sara F 12:50, 9:27 = 22:17
    Campbell 7:28, 8:30 = 15:58
    Dan M2 8:38, 9 (2 rnds) = 17:38
    Bowie 8:40, 11:31 rx = 20:11
    GT 6:40 rx, 6:21 = 13:01
    Dave M 8:29, 10:38 = 19:07
    Mayhem 8:35 rx, 8:34 rx = 17:09
    Netty 9:18 rx, 8:58 = 18:16
    Josh A 9:25, 9:29 = 18:54

  • Jim King
    Posted at 20:33h, 05 June

    5pm
    Cam J 8:25 rx, 8:36 = 17:01
    Damo A 9:35, 12:15 = 21:48
    MT 10:57 rx, 7:50 rx = 18:47
    Jury 11:04, 8:24 = 19:28
    Alex F 7:52, 10:55 = 18:47
    Mad Dog
    Jono 13 rx, 8:08 rx = 21:08 rx
    Reece K 9:12, 6:52 rx = 16:04
    Lana 7:29 rx, 7:56 rx = 15:25 rx
    Patrina 8:07, 9:49 = 17:56
    Paige 7:22 rx, 8:15 rx = 15:37 rx
    Killer 8:00 rx, 7:45 rx = 15:45 rx
    Carly 6:56 rx, 10:26 rx = 17:22 rx
    Laura 9:46, 11:12 = 20:58
    Ernest 7:20, 7:24 = 14:46
    Jane 8:08, 8:38 = 16:46
    JC 8:09, 6:50 = 14:59
    Ash M 8:00, 9:27 = 17:27
    Julie S 9:02(2 rnds), 8:49 (2 rnds) = 17:51
    Shelly 8:18, 8:39 = 16:57

  • Jim King
    Posted at 20:38h, 05 June

    6pm
    Michael H 8:34, 8:48 = 17:22
    Ian 9:26, 9:30 = 18:56
    JM 6:23 rx, 7:16 rx = 13:39 rx
    Sam H2 8:57, 9:34 = 18:31
    Mark RP 9:16, 8:12 = 17:28
    Niall 7:30, 9:55 = 17:25
    Sam T 6:40, 7:15 = 13:55
    Tim S 8:17, 6:47 = 15:04
    Grant dB 8:18 rx, 9:32 rx = 17:50 rx
    Deanne 8:17, 10:34 rx = 18:51 rx
    Susan P 9:40, 10:10 = 19:50
    Danni S 10:14, 10:10 = 20:24

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