14 Aug Wednesday, 15/08/12
The gym will be open today for the public holiday at 7am and 4pm only. These will be regular CrossFit classes.
WOD
This is a 20 minute workout in 2 parts.
Part 1 – 15 minutes
1 minute to strip your bar, rack it, prepare weights for Part 2.
Part 2 – 5 minutes
Part 1
On the minute, every minute for 15 minutes:
3 Squat Cleans (70/50kg)
3 Clapping Pushups
(5 Burpee Penalty, or Motivational Consequence, for every rep not completed within the minute to be paid immediately after the 20 minutes elapses)
Part 2
AMRAP in 5 minutes:
2 x 10m Shuttles of Pinch Grip Farmer Carry ( 2 x 20/15kg weight plates – the shuttle does not count unless the full 10m are covered without putting down/dropping the weight plate.)
10 Overhead Lunges (20/15kg)
Jess
Posted at 20:49h, 14 AugustDarn you Jimmy for programming another fun wod!!! How will I ever get rest??? 😉
Sue O
Posted at 21:04h, 14 AugustLooks like a lot of thinking in this WOD – I have trouble thinking full stop. Wish I was there but will be hiking through Girraween for 3 days… Have fun 🙂
Jo J
Posted at 21:34h, 14 AugustMonday:
Barbara x3 plus 1000m run (in Hopevale community)
Time: Very slow, especially after too many cocktails at the Cairns races…..
Tues:
Procrastinated training all day, then did 50 pushups, and 1 min plank while my sister played social tennis (turns out crossfit hasnt made me any better at tennis)
Training on ya own SUX! Although did half a day as a voluntary teacher aid at Hopevale community school this morn…was so drained..Bianca, these kids would even tire you out I reckon…
Dan
Posted at 21:58h, 14 AugustValentin Dikul throwing around an 80KG kettlebell like it’s a toy:
http://www.youtube.com/watch?v=WJYOztxKiDg
April
Posted at 23:04h, 14 AugustOMG Hayley I saw your name on the board yesterday! Did you mean that?????
April
Dave
Posted at 11:39h, 15 AugustTraining at Noosa today
AMRAP in 60 min: sit in the hot spa
Hayley
Posted at 12:24h, 15 AugustYeah I got lost on the way home 🙂
Leah
Posted at 12:46h, 15 August5km run 29min 30 sec – working on a goal of 5km in 25 mins!
Jim King
Posted at 15:34h, 15 August6am
Shelly 18kg / 7 rounds
Trent 75kg Rx+ / 7 rnds Rx
Damo 50 / 5 (15kg)
Nettie C 40 / 5 Rx
Ozzie 50 / 5 (15)
Megan P
Kim L 20 / 105 reps (10)
Kyle 40 / 4
Kate B (trial) 18 / 5+6 (10)
Bec G 28 / 6 (10)
Jo G 40 / 6+20 Rx
John K 35 / 3+26
Tony
Nikki 18 / 3+6 (10)
Bianca 8×35,7×30 / 5+20 rx
Dave C 25 (5 clapping pu’s) / 6 (15)
Steve F 45 / 4 (15)
Kate L 35,25kg / 6+5 (10)
Craig S 50 / 4+25 (15)
Shira 10x med ball cleans + 5 clap pu’s per round / 7 (5)
4pm
Ben 40kg / 4 (10)
Ajay 35 / 3+8 (15)
Lauren V 18 / 3+22 (10kg FC, 5kg OHL)
Rod 70 + 1000 burpees (OK maybe it was less than 76) / 3+27 Rx
Torin 30, 7 chest taps / 4 (15)
Pip S Rx / 3+24 Rx
Nick LF 40 / 5 rx
Lauren C Power Cleans / 5+20
Jean-Marc 50 / 4+32 (15)
Jim Rx / 6 Rx
Michael L
Posted at 09:18h, 19 AugustCFHQ Tuesday 14th Aug
50-35-20
Wall balls ( sub 15 kg thrusters)
Pull ups
Double unders
24.52