AMRAP 12 minutes:
15 Deadlift, 70kg(50kg)
15 Defecit Pushups
15 Box Jumps, 24"
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Priscilla O 3+7 bj (40kg/bar pu)
Adam W 4 rxd
Bobby S 4+10 dl rxd
Cathy T 3+6 pu (40kg)
Josh B 3+12 dl (50kg)
Phill B 2+10 pu (25kg/bench pu)
Telina C 3+6 bj (40kg/bench pu)
Mark B 6+1 dl rxd
Amy L 3+15 dl (40kg/pu)
Ryan D 4+14 dl rxd
Matt G 4 (situps)
Rabbie N 3+1 bj rxd
Matt E 3+15 dl (40kg/pu)
Nat P 3+7 pu (40kg/step ups/pu)
Ernie R 3+1 bj rxd
Posted by: Gregg/Cathy | 01/15/2013 at 07:07 AM
7:30am
Gregg W 7+15 PU rxd
Brent P 7+15 DL rxd
Cathy H 3+5 PU rxd
Posted by: Gregg | 01/15/2013 at 08:59 AM
9:15am
Linda W 3+10 DL (40kg)
Juliana R 4+3 DL (40kg/bench PU)
Beth O 2+5 BJ (35kg/bench PU)
Scott L 4+10 DL rxd
Ebony G 2+11 PU (ghd PU/plate BJ)
Dan L 5 rxd
Adam P 5+3 DL rxd
Tamara G 2+10 BJ (40kg/box PU/20")
Trevor W 4+5 DL rxd
Nicola A 3+3 BJ rxd
An H 3+10 PU rxd
Posted by: Gregg/Brent | 01/15/2013 at 10:14 AM
5pm
Alisha D 3+1 BJ (bar PU/30kg)
Andrew R 4+1 DL (60kg)
Blake A 5+5 PU (30kg)
Tiaan D 7+8 BJ rxd
Jack M 5+10 BJ rxd
Deniel U 4+5 BJ rxd
David T 3+10 PU (60kg)
Sarah Z 3+5 PU (30kg/step up)
Dani R 3+11 DL (bench PU/step up)
Pat Mc 5+8 DL rxd
Amanda H 4+15 DL (sumo 45kg/bench PU/step up)
Katie B 3+13 BJ (30kg/box PU)
Amanda P 3+8 PU (20kg/bench PU/17")
Scott K 4+4 PU rxd
Danielle O 4+12 DL rxd
Sahim S 3+8 PU rxd
Posted by: Gregg/Brent | 01/15/2013 at 06:05 PM
6:15pm
Luke R 7+1 dl rxd
Anthea C 4+15dl rxd
Ben K 6+14 pu rxd
Terri B 3+15pu rxd
Michelle M 4 (30kg/bar/step up)
Dan H 4 (50kg)
Alix B 3+4pu (30kg/bar/17")
Jeremy B 4 rxd
Preet J 4+4dl (50kg)
Harj S 3+15 pu (30kg)
Will S 4 (40kg)
Jason W 5+10 pu rxd
Ben R 4 rxd
Jewremy K 4 +5pu rxd
Mary Rose M 3+15 dl (20/bench/plates jump)
Posted by: Gregg/Brent | 01/15/2013 at 07:16 PM