3 rounds for time:
30 Pullups
30 Deadlifts, 70kg(50kg)
30 Box jumps, 24"
Post time to comments. Log results online (Beyond the Whiteboard)
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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
Josh B 24:30 (20 pu/40kg)
Priscilla O 20:40 (40kg/RR)
Damian M 25:10 (40kg)
Jason M 19:19 (50kg)
Sandy M 27:21 (60kg)
Susanna H 20:36 (25kg/RR/20s)
Amy L 22:09 (40kg/15 band pu)
Bindi-Lee F 11:40 (25kg/RR/20s)
Adam W 24:10 rxd
Anthea C 20:58 rxd
Mark B DNF
Sarah K 20:54 (40kg/20 pu)
Telina C 21:42 (40kg/15 pu)
Jeremy K 20:51 rxd
Shannan M 15:06 (20 pu/50kg/20 bj)
Matt E 24:30 (20s band/40kg)
Posted by: Doug/Gregg/Cathy | 02/18/2013 at 07:12 AM
7:30am
Doug A 13:45
Gregg W 9:47 rxd
Posted by: Gregg | 02/18/2013 at 08:49 AM
Brent
13:38 rxd
Posted by: Doug/Gregg | 02/18/2013 at 11:02 AM
9;15am
Dan L 17:54 rxd
Linda W 20:20 (40kg)
Matt J 23:37 (50kg)
Scott L 16:40 (45kg)
Tiaan D 11:20 (deficit PU sub for DL)
Danielle M 21:50 (15 PU/20 BJ/30kg)
Lachlan H 22:48 (60kg)
Adam P 16:05 rxd
Patrick Mc 15:24 rxd
Ben R 24:34 (20 PU)
An H 22:55 rxd
Beth O 24:50 (35kg/15 band PU)
Posted by: Doug/Gregg | 02/18/2013 at 12:55 PM
5pm
Cathy H 17:39 (rr)
Andrew R 16:46 (rr/50kg)
Liam R 21:03 (20pu/40kg)
Sam W 22:07 (40kg/20pu band)
Ernie R 24:44 (erom pu/row)
Dani R 22:44 (30kg/rr/row)
Matt B 18:25 (50kg)
Deniel U 22:49 rxd
Alisha D 22:43 (25kg/rr/20 bj)
Simon Z 24:49 (50kg)
Sarah Z 15 min amrap (10/10/10) - 6 + 10 DL
Amanda P 19:18 (rr/25kg/step up)
Matt M 22:25 (50kg + plates/15 pu)
Tamika W 21:59 (30kg/rr/step up 20")
Cameron G 22:00 rxd
Kelly J 23:58 (band)
Nat P 22:24 (step up)
Danielle O 21:37 rxd
Posted by: Gregg/Brent/Doug | 02/18/2013 at 06:11 PM
Ernie R 20:44
Posted by: Gregg/Brent/Doug | 02/18/2013 at 06:11 PM
6:15pm
Luke R 15:42 rxd
Nicola A 22:32 rxd
Danny G 20:45 (50kg/RR)
Harj S 17:34 (15pulls/30kg)
Adam T 22:03 (RR/50kg)
Hung D 22:46 (20pulls/50kg)
Ryan D 15:18 (50kg)
Alix B DNF
Tamara G 21:34 (35kg/RR/17")
David T 24:44 (50kg)
Terri A 17:35 (15pulls/40kg)
Al S 17:48 (20s/30kg/RR)
Mitchell P 16:30 (30kg/20s+10s/RR)
Lauren P 17:00 (25kg.20s.17"/RR)
Bobby S 21:48 rxd
Michelle M 23:39 (30kg/RR/stepups)
Scott E 20:00 (30kg/RR/20s)
Mary-Rose M 20:09 (30kg/20s/RR)
Lance R 18:47 (30kg/20s/band)
Intros
Kimmy H
Posted by: Gregg/Cathy/Brent | 02/18/2013 at 07:42 PM