Workout
25 burpees
400m run
25 strict pullup
400m run
25 burpees
400m run
25 hspu
400m run
25 burpees
400m run
Time:
rach – 22.07(bl,box)
tim – 22.21(grn,box)
guy – 20.27(box)
jane.r – 25.25(grn,box)
genice – 23.59(red,box)
dan – 25.38 rxd
craig – 25.53 rxd
char – 23.35(bl,box)
mark – 27.20(grn,box)
stacey – 21.25(red,box)
830am
kristian – 22.52
suz – 27.57(grn,pushup)
jane – 25.01(bl,box)
greta – 26.34(grn,box)
chloe – 21.54(grn,box)
andy – 21.20(box)
abbey – 23.14(grn,box)
tara – 21.32(row, pushups)
lucy – 23.33(grn,box)
john – 20.37(grn,box)
amanda – 22.25(bl,box)
kirst – 22.29(Grn,box)
anna.z – 20.42(modified)
Workout
9x k2e, 9x burpee tuck jumps x3
15x hollow rocks, 15x american swing(32/20) x3
21x situps, 21x back squat(60/45) x3
Time:
stacey – 19.38(35kg)
linda – 19.07(15kg,12)
jo – 20.10(16kg,20kg)
lisa.b – 20.10(12,20)
rochelle – 20.10(12,20)
kirsti – 20.10(12,20)
tim – 22.00(24,40)
craig – 21.34 rxd
amanda – 16.38(16,30)
jane.r – 19.07(16,25)
dwayne – 23.00(32,40)
abbey – 19.05(20,35)
justine – 18.02(16,30)
phil – 19.04 rxd
rich – 18.50(20,40)
deb – 17.46(12,20)
dan – 20.13 rxd
guy – 17.27(24kg)
mark – 18.51(20,35)
brian – 20.00
andy.s – 21.40
kapz – 22.23 rxd
gretchen – 16.55(16,20)
char – 19.10(35kg)
915am
debbie – 18.56(16,15)
kiki – 19.31(16,15)
sarah – 15.43(16,15)
julianne – 22.15(16,25)
lee.c – 13.15(16,20)
raewyn – 14.15(16,20)
tania – 19.40(35kg)
george – 23.31(8,8)
carina – 19.38(16,20)
abe – 21.30(20,40)
emma – 15.55(16,25)
philippa – 21.58(12,15)
Workout
Hang High Pull – 5-5-5
Power Snatch – 3-3-3
Snatch Balance – 15-12-9(35/20)
Double Unders – 30-24-18
Loads/Time:
Dwayne – 40/50/50-40/50/60 – 7.37
Suz – 25/30/35-25/30/32.5 – 6.56(15kg)
Jonas – 50/60/70-60/60/65 – 7.01 rxd
Andy.c – 50/60/70-50/55/60 – 6.48(tj)
Craig – 60/70/75-55/57.5/60 – 7.29rxd
Lisa.b – 15/17.5/17.5-15/17.5/17.5 – 8.30(15kg)
Brian – 40/40/40-40/60/60 -
Ric – 40/40/60-60/70/75 – 8.57(20kg)
Peter – 20/30/30-30/40/40 – 7.27(20kg,tj)
Kristian – 50/60/70-50/60/65 – 5.45 rxd
Vin – 50/60/65-45/50(1)/50 – 8.15(30kg)
Lou – 25/30/32.5-20/25/25 – 6.15 rxd
Cathy – 35/40/40-25/30/30 – 9.17(15kg)
Tania – 35/45/40-25/30/35 – ?
john – 30/35/40 – 20/25/30 – 7.07(20kg,tj)
emma.t – 25/30/35 – 25/25/25 – 7.30(20kg)
emma – 25/30/30 – 20/22.5/22.5 – 6.03(15kg)
guy – 50/60/65 – 50/55/60(1) – 7.06(30kg)
kara – 40/45/55 – ?
chloe – 30/32.5/35 – 20/25/25 – 6.38(15kg)
lucy – 15/17.5/20 – 15/17.5/17.5 – 7.09(15kg,tj)
shanon – 40/45/45 – 40/45/40 – 6.50(20kg)
Tardiness is becoming an issue at the moment. It is extremely important that you show up on time so as to be well warmed up & prepared for the work ahead. When you come in late you are under prepared & increase your chances of injury.
The warmup is not the curtain raiser to a game where if you miss it, it’s no biggie.
PENALTIES WILL APPLY FOR THIS LATENESS TEAM! (all done with love).
Workout -teams of 2
10-9-8-7-6-5-4-3-2-1
Deadlifts (120/90)
after every set of deadlifts, complete 1rnd of Cindy.
Time:
Guy/Dan – 14.30 rxd
Dwayne/Rick(grn) – 17.37
Craig/Bruce(red) – 20.50
Rochelle/Chloe – 20.15(80kg,grn)
Phil/Brian(bl) – 19.57
Jo/Jodi – 21.00(65kg, j.pullup)
Gretchen/Deb – 23.20(70kg,grn)
Justine/Stacey – 23.38(grn,purp)
Jane.r/Char – 20.21(85kg, grn-red)
Andy/Peter(bl) – 24.55
Kapz/Kirst(bl) – 31.55
915am
Tania/Cathy – 23.40(95kg, grn)
Em/Em.t – 13.35(70kg,bl)
Jane/Erica – 17.19(80kg,bl)
Kara/Vin – 19.36(100kg,red)
Julianna/Amanda – 20.02(75kg,purp-red)
George – 22.17(16kg kb)
Kiki/Wendy – 20.09(60kg,bl-grn)
Anna – 15.12(20kg kb,modified)
Katherine/Gwyn – 20.10
Rach/Sarah – 20.09(75kg,grn)
Kirsti/Linda – 19.34(60kg,grn)
Raewyn/Lee.c – 17.19(60kg,grn)
540pm
Lucy – 17.55(55kg,grn)
Abbey – 17.55(55kg,bl)
John – 20.15(60kg,grn)
Andy.s – 19.50(80kg,bl)
Anyone up for a bit of a run, as well as supporting one of our fellow affiliates as they make the trip to Aus CF Regionals. This could be the best 400m Run ever.
Workout
Wgtd Pushup – 2-2-2-2-2-2
6 Ring Dips between sets
7/7 K/b Snatch (24/16)
20 Box Jump
x3
Loads/Time:
Bruce – 25/30/25/27.5/25/25 – 6.30
Emma – 2.5/3.75/3.75/5/6.25(1)/5 – 7.39(12)
Stacey – 7.5/10/12.5/13.75/15/15(1) – 6.24 rxd
Dwayne – 30/40/50/55/60/65 – 6.01
Jonas – 30/40/50/55/60/65 – 5.06 rxd
Craig – 25/30/35/37.5/40x/35 – 5.44rxd
915am
Emma.t – Bw/5/5/5/6.25/6.25(full) – 4.35(12, stp up)
Cathy – Bw/1.25/2.5/3.75/5(full) – 6.20
Lou – 5/7.5/8.75/10/11.25/12.5(1)(full) – 5.15rxd
Kristian – 35/40/40/45/50/55(1) – 5.08 rxd
Tania – 1.25/2.5/3.75/3.75/5/5(full) – 5.54 rxd
Kara – 10/10/12.5/12.5/13.75/15(full) – 6.15 rxd
600pm
Guy – 30/40/45/40/45(1)/40 – 4.28(20kg)
Dan – 30/40/45/50/60/70
Chloe – 2.5/2.5/3.75/3.75/Bw/Bw – 5.57(12)
Tara – Bw/Bw/2.5/2.5/5/6.25 – 4.37(8)
Ria – Bw/Bw/Bw/Bw/Bw/Bw – 4.22(12)
Shanon – 10/5/5/5/7.5(1)/7.5x – 6.53(16)
Workout
50 Front Squat (45/30)
5 Strict Pullups
40 Front Squat
5 Strict Pullup
30 Front Squat
5 Strict Pulluop
20 Front Squat
5 Strict Pullup
10 Front Squat
5 Strict Pullup
Time:
craig – 21.45 (25kg)
amanda – 19.23 (bl,25kg)
suz – 17.38(25kg,grn)
rich – 18.25(35kg,bl)
deb – 20.24(15kg,grn)
phil – 17.42 rxd
andy.s – 19.14(40kg)
gretchen – 20.53(20kg,grn)
abe – 22.00(kbs 16,grn)
tim – 20.00(30kg,bl)
bruce – 23.16(30kg,bl)
stacey – 29.56(25kg,purp)
carina – 13.35(kbs 12, j.pullup)
justine – 18.10(25kg,Grn)
rochelle – 19.48(15kg,grn)
kirsti – 18.42(kbs 8,grn)
kirsten – 12.56(bl)
ria – 20.54(22.5kg,bl)
guy – 21.46(rx +12kgpullup)
linda – 19.30(20kg,grn)
jas – 21.00(30kg,red)
jane.r – 19.56(25kg,grn)
dan – 25.06(rxd+12kgpullup)
char – 23.25(bl)
915am
emma – 17.41(15kg,grn)
jane – 16.25(20kg,red)
george – 17.10(dowel, j.pullups)
wendy.j – 17.45(17.5kg,bl)
katherine – 18.28(20kg,grn)
lou – 18.08(red)
lisa.j – 12.25(15kg,grn)
lee.c – 13.53(20kg,bl)
erica – 19.05(25kg,red)
rach – 15.03(grn)
emma.t – 15.35(bl)
tania – 18.19(grn)
debbie – 19.06(15kg,grn)
raewyn – 17.06(20kg,bl)
cathy – 15.41(20kg,grn)
vin – 21.05(40kg,bl)
kara – 22.34(32.5kg,red)
540pm
Rewa – 16.20(15kg,bl)
Lucy – 14.28(15,grn)
Brian – 21.00(45)
Jo – 15.11(15,grn)
Chloe – 17.42(20,grn)
Shanon – 24.45
John – 25.00(30kg
Workout – courtesy of “The Cell”
Dbl K/bs – 20/12
Clean
Push Press
Front Squat
Push Press
= 1rep
1round = 7reps
x6
*K/b cannot be put down during a round, otherwise penalty applies
** Penalty – 5 Burpees, to be done on the spot & continue from where you stopped.
Time:
jane.r – 14.46 rxd
stacey – 12.48(8kg)
phil – 14.10 rxd
brian – 16.00(16kg)
genice – 11.34rxd
rach – 14.03rxd
jas – 13.50(12kg)
peter.c – 14.17(16kg)
tara – 12.58(8kg)
830am
kristian – 16.20(20/16)
amanda – 15.14rxd
guy – 17.12(16kg)
lee – 18.00(16kg)
dwayne – 20.00rxd
pierre – 19.21(16kg)
jonas – 15.27 rxd
jo – 13.37(8kg)
abe – 15.38(12kg)
kirst – 9.53 rxd
shez – 13.57 rxd
gennah – 12.56(8kg)
lucy – 18.06(8kg)
julianne – 19.00(9kgDb)
carina – 19.02(8kg)
john – 20.04(12kg)
Workout
50 American swing 24/16
50 Dbl unders
40 American swing
40 Dbl unders
30 American swing
30 Dbl unders
20 American swing
20 Dbl unders
10 american swing
10 Dbl unders
Time:
Brian – 14.00
Nicola – 13.47(12,tj)
Katherine – 14.15(12,tj)
Jo – 13.58(12,tj)
Linda – 12.30(12,tj)
Rach – 12.51 rxd
Bruce – 14.20(24,tj)
Peter.c – 15.26(20,tj)
Gretchen – 14.16(12,tj)
Lisa.b – 14.18(12,tj)
Deb – 15.13(12,tj)
Char – 11.52 rxd
Dan – 12.34 rxd
Mark – 13.38(16,sgls)
Jas – 14.50(16,tj)
Justine – 14.28(12)
Rich – 14.31(20)
Craig – 14.25 rxd
Chloe – 12.39(16,tj)
Andy – 14.26(20,tj)
Dwayne – 16.37
Andy.s – 13.51(tj)
915am
lee.c – 17.35(12)
debbie – 15.44(12,tj)
erica – 18.10
tania – 14.46 rxd
kara – 13.01 rxd
jane – 20.45 rxd
julianne – 23.38 rxd
As of MAY 1st, new member prices will apply. This will not affect current members(*conditions do apply).
Workout
CrossFit Total
Back Squat x1rm
Press x1rm
Deadlift x1rm
* you have 3attempts at your 1rm.
Total:
Craig – 130/60/160
Bruce – 80/57.5/120
Kirsten – 70/35/95
Jane.r – 65/25.5/87.5
Peter.c – 110/55/140
Phil – 105/60/150
Tim – 90/57.5/130
Brian – 130/60/190
Gennah – 50/22.5/70
Kirsti – 37.5/22.5/65
915am
Kristian – 120/55/145 – 320
Emma.t – 55/30/67.5 – 152.5
Cathy – 62.5/30/87.5 – 180
Julianne – 57.5/23/70 – 150.5
Lisa.j – 57.5/30/60 – 147.5
600pm
Guy – 110/50/145
Tara – 60/32.5/67.5
Ria – 60/35/95
Shanon – 90/45/115
Pierre – 85/47.5/135
Dwayne – 150/70/170
Dan – 120/70/140
Kara – 85/35/115
IN MEMORY OF THE SACRIFICES MADE!
Workout
800m Run
10 RFT
10 Pullups
10 Burpees
800m Run
Time:
craig – 27.25 rxd
deb – 30.12(grn)
amanda – 28.03(red)
sarah – 30.05(grn)
justine – 30.55(grn)
jane – 31.37(bl)
kapz – 29.17 rxd
dan – 24.41 rxd
char – 25.32(red)
emma.t – 26.08(bl)
george – 14.07(200 run,j.pullups,6rnds)
guy – 22.37 rxd
anna.z – 22.22(m/b pushup/burpee)
rich – 24.45(grn)
lou – 24.08(red)
lisa.b – 28.37(grn)
andy – 29.01(bl)
chloe – 25.03(grn)
vin – 24.57
gennah – 28.20(grn)
mark – 31.32 rxd
jane.r – 27.01(grn)
540pm
Abbey – 23.04
John – 23.44(grn)
Gretchen – 26.42
Tara – 24.28(grn, burps subd for Squats)
Emma – 26.21(grn)
Lucy – 28.00(grn)
Dan – 29.54(bl)
Andy.s – 22.14
Ria – 32.27(bl)
Pierre – 28.32(grn,800,400)
Nilu – 21.32(400run,5 reps on each x5)
