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Archive for January, 2016

MONDAY 1.2.2016

Front squat 5-5-5-5 @80% 14MIN EMOTM 7 pull ups 15 squats ”alt” 7 box jumps 24/20 5 burpees

SUNDAY 31.1.2016

OPEN BOX 10-12

SATURDAY 30.1.2016

  OLY LIFTING 8AM LANEWAY ENTRY ONLY 9AM WOD instructors choice

Monday 25/1/16

Monday 25/1/16 Front Squat 5-5-5-5 @80% 2.   4 ROUNDS 50 Double unders 15 grasshopper 15 toes to bar

Tuesday 26/1/16

There will be only 1) 10:30 class today AUSTRALIA DAY 🙂 Snatch High Pull               3-3 @65%              Snatch            3-3-3 @60% 15 overhead squat 42.5/30 20 chest to bar 15 overhead squat  42.5/30 20 pulls ups 15 overhead squat […]

SUNDAY 24.1.2016

OPEN BOX 10-12

Saturday 23.1.2016

NO CLASS TODAY HEAD DOWN TO ROCKHAMPTON GIRLS GRAMMER TO WATCH THE AUS DAY MASH UP CROSSFIT COMP!!! open box 9am-1pm

FRIDAY 22.1.16

A) Hang Clean & Jerk 2-2 @65% Clean High Pull 3-3 11mins B) 7 burpee box jumps 24/20 7 push press 50/35 7 sit ups

Wednesday 20.1.16

For TIme   50 squats 5 squat snatch 60/42.5 50 double unders 5 muscle ups 50 box jumps 24/20 5 thrusters 60/42.5 50 kb walk lunge 16/12 5 snatch 60/42.5 50 burpees 5 shoulder to overhead 60/42.5 50 deadlifts 60/42.5

Tuesday 19.1.2016

hang snatch 2-2 @ 65% snatch high pull 3-3-3 @ 65%   5 rounds 200 run 20 chest to bar