AMRAP 15 minutes:
30 Double Unders
15 Shoulder to Overhead, 42kg(30kg)
10 Toes to bar
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- “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
Damian M 5 rounds (30kg)
Amy L 3 + 15 OH (20kg/5 T2B)
Josh B 3 + 9 OH (25kg)
Adam W 4 + 6 T2B rxd
Cathy T 3 + 28 DU rxd
Susanna H 4 rounds (15kg)
Sandy M 4 + 6 T2B (40kg)
Bindi-Lee F 3 + 16 DU (15kg)
Shannon M 5 + 8 T@B (30kg/15 DU)
Bobby S 5 + 11 OH rxd
Nat P 3 + 6 T2B rxd
Telina C 3 + 15 OH (30kg/v-ups)
Intro 2
AMRAP 10 mins
6 med ball cleans
8 box jump
10 kb swings
Tytus R 5 +4 BJ (16kg)
Lachlan O 4 + 1 BJ (air squats/12kg)
Posted by: Gregg/Jonnie/Brent | 02/21/2013 at 07:09 AM
2rft
100 DU
50 chest to overhead 42.5kg
25 toes to bar
Gregg 10:00 rxd
Brent 12:20 rxd
Posted by: Gregg/Jonnie/Brent | 02/21/2013 at 08:23 AM
9:15am
Kim H 4+3 SU (10kg/sit-up/singles)
Scott L 3+18 DU (30kg)
Dan L 5+30 DU rxd
Tamara G 4+45 skips (20kg/v-ups/singles)
Steve K 6 rxd
Maria C 3+6 OH (17.5kg/5 T2B & 5 V-ups)
Posted by: Gregg/Brent | 02/21/2013 at 10:20 AM
3pm
Doug A 15:39 rxd
5pm
Mark D 6 + 1 oh rxd
Tiaan D 9 + 30 du (30kg)
Jack M 6 + 25 du rxd
Deniel U 4 + 2 oh (35kg)
Drew H 4 + 9 du rxd
Matt B 6 (30kg)
Ernie R 5+6 oh (v-ups)
Nat S 4 (tech/singles/situps)
Simon Z 4 + 2 oh (30kg)
Sarah Z 4 + 190 oh (8kg DB/shuttle/prego burpees)
Erin D 7 + 7 rr (30kg bench/rr/situps)
Hung D 4 + 3 oh rxd
Matt M 5 + 60 singles (30kg/v-ups/singles)
Beth O 3 + 6 situps (20kg/situps)
Tim G 6 + 13 skips (25kg/singles/situps)
Posted by: Gregg/Brent/doug | 02/21/2013 at 06:07 PM
6.15pm
Ben R 5 + 30 singles (singles/v-ups)
Luke R 6 + 6 T2B rxd
Adam T 5 + 10 (singles/v-ups)
Linda W 4 + 5 T2B rxd
Jeremy K 5 + 4 T2B rxd
Peter D 4 rounds (singles/pu/v-up)
Michele M 4 + 15 OH (15 du/15kg/sit-ups)
Mary-Rose M 6 + 15 DU (tech bar/sit-ups)
An H 4 + 30 DU rxd
Anthea C 6 rounds (ring dips/v-ups)
Posted by: Gregg/Jonnie | 02/21/2013 at 07:26 PM