Workout
Wgtd Pullup – 20-10-5-5-3-1

Thruster (40/25)
T2B
21-15-9

Loads/Time:
Jonas – purp/red/Bw/+12/+16/+32 – 8.52 rxd
Dwayne – blue/Bw/+8/+12/+20+24 – 9.31 rxd
Craig – bl/red/Bw/Bw/Bw+8 – 9.33 rxd
Andy.p – bl/bl/red/red/Bw/Bw – 10.35(35kg)
Bruce – red?/bl/red/red/Bw/Bw – 9.21(30kg)
Stacey – bl/red/purp/purp/+2.5/Bw – 10.23rxd
Chloe – grn/bl/bl/bl/red/red – 6.47(20/abmat)
Ric – jump/jump/grn/bl/bl/Bw – 9.46
Peter – bl/bl/bl/bl/bl/Bw – 6.29(30/abmat)

915am
Lee – red/bl/bl/bl/Bw/+8 – 12.07(35kg)
Lisa.j – grn/grn/bl/bl/bl/bl – 6.27(15/abmat)
Lou – grn/bl/red/purp/purp/Bw – 8.40rxd
Julianne – red/red/red/red/purp/purp – 8.52(20kg)
Emma.t – grn/grn/bl/bl/red/purp – 6.02(25/abmat)

emma – bl-red/bl-red/bl/bl/bl+2.5/red – 5.28(20kg,abmat)

kristian – bw/+8/+12/16/16/16 – 7.25 rxd

600pm

john – bl/red/bw(4)/bw(3)/bw/bw – 6.59(25kg)

lucy – grn/bl/red/red/r+2.5/purp X – 6.25(15kg,abmat)

shez – bl/bl/red/red/red/bw – 8.20(20kg)

abe – grn/grn/grn/grn/bl/bl – 6.40(20kg,abmat)

alice – bl/bl/bl/bl/red/red

mike – red/red/red/red/bw/bw – 7.09 rxd

tara – grn/grn/grn/bl/bl/red – 6.10(20kg,abmat)

carina – Jumpn Pullup x10rm x6 – 5.30(20kg,abmat)

ria – grn/grn/bl/bl/red/red – 6.46(20kg)

pierre – jumpn/grn/grn/bl-red/bl-red/bl – 7.18(30kg,abmat)

Great effort by all for todays WOD.

Note: Practice those O/H – shoulder mobility!

Workout – teams of 2

10x O/H Squat (40/25) + 20 Floor wipers

10x Box Jumps + 20 Pushups

10x Clean & Press (40/25) + Plank Hold

10x Kb Clean & Lunge (20/12) + 20 h2h swings

x5 (35min time cap!)

Time:

stacey/kapz – 33.19

chloe/jane.r – 34.47

deb/gretchen – 4 rnds+70

lisa.b/jo – 4 rnds+90

guy/jas – 34.43

peter/bruce – 4rnds+180

justy/kirst – 33.42

jodie – 34.45

nicola/wendy.m – 4rnds+78

craig/andy.p – 35.00

915am

george – 34.38(10 reps, 4rnds)

anna.z – 26.27(mod)

katherine/gwyn – 4rnds+40

raewyn/linda – 31.01

rach/amanda – 30.42(20kg/12)

jane/emma – 34.20(20/12)

sarah/cathy – 34.14(15/12)

erica/kara – 34.10(K-rx, E-15/12)

kiki/wendy.j – 32.54(15/12)

540pm
Trish/Rewa – 34.36
John/Lucy – 34.46
Logan/Kath – 4+63
Tim/Andy.s – 4+74

Workout
Sumo Deadlift – 20-10-5-3-1

6min AMRAP
5 kb Snatch (l&r) 20/16
20 heavy Russian swing (40/32)

6min AMRAP
3 TGU – 20/16
9 front squat

Loads/Rounds;
Jonas – 60/90/120/150/180 – 3+9/?
Dwayne – 60/80/120/150/160 – 3+11/?
Kapz – 55/70/80/90/102.5 – 3+3/4+7(12kg)
Stacey – 45/57.5/65/72.5/85 – 4+7rx/3+1(12kg)
Bruce – 60/80/110/120/x – 4/?
Craig – 75/95/120/140/150 – 4/3+3
Char – 45/60/65/70/80 – 4+2/2
Guy – 50/70/100/120/140 – 4+2/2+2
Peter – 60/100/100/110/120 – 3+3/3(16kg)
Andy.s – 60/80/100/100/100 – 3+10/4
Dan – 60/80/100/120/x – 4/3+1

915am
K – 70/80/100/130/145 – 5/4+3rxd
Julianne – 40/47.5/57.5/65/67.5 – 3+14(12/24)/3(12)
Lou – 40/60/70/75/90/95
Lee.c – 40/50/50/55/60 – 4(8/24)/2(8/12)
Cathy – 40/50/60/75/85 – 3+7rx/2(8/12)
Linda – 40/50/50/55/60 – 1(8/16)/1(8kg)

6pm

john – 40/60/70/80/85 – 3+28/3+12

vin – 65/110/125/140/150 – 3+20/3

lucy – 25/30/40/50/60 – 3/3

genice – 55/85/110/120/125x – 4+24/4+10 rxd

pierre – 70/90/110/120/130 – 3+4/3

ria – 50/60/70/90/100 – 4+4/3+3

kath – 45/55/60/65/75 – 2+12/2+8

kara – 55/75/90/95/110 – 4+2/3

Anita – 10rm x5 (40kg)

Workout – Teams of 2

40s work,40s rest x3

M/b Thruster 10/6

k/b SDHP 24/16

pushup

Abmat Situp

ring row

dbl unders (compulsory)

60s rest

Total Score:

amanda/kirst – 781

dan/char – 866

phil/bruce – 685

gretchen/deb – 680

katherine/wendy.m – 568

craig/andy.s – 669

lisa/rochelle – 661

justy/guy – 789

pete/andy.p – 630

915am

abbey/erica – 827

debbie/gwyn – 496

wendy.j/kiki – 685

monique/mark – 659

vin/tim – 763 rxd

raewyn/lee.c – 654

rach/cathy – 836

anna – 463(mod)

kapz/lou – 783 rxd

540pm
John/Logan – 864
Jane/Jason – 688
Jo/Sarah – 606
Rewa/Chloe – 796
Tara/Ria – 590
Shanon/Pierre – 512

Workout

3 rounds

TGU – Windmill – Snatch (20/12)

3 rounds

21 American Swing (32/20)

12 Pullups

3 rounds – dbl K/bs (20/12)

21 K/b Pushup

12 Front Squat

Total Time:

rich – 22.07 (24/16,bl)

rach – 18.04(bl,16/12)

brian – 17.48(grn,?)

ric – 17.49(grn,?)

jo – 20.10(8/12,grn)

stacey – 20.09 (purp)

phil – 21.30 rxd

amanda – 15.28(12/16,red)

wendy.m – 15.31(8,grn)

jas – 20.13(12/16,bl)

830am

jonas – 21.39 rxd

ria – 21.50(12,bl)

chloe – 21.38(12/16,grn)

tara – 21.08(8/12,grn)

lucy – 22.48(8,grn)

cathy – 23.08(8/20/12,grn)

guy – 23.40 rxd(20-16/24)

jane – 24.57 (12/16,red)

pierre – 24.54(16/20,grn)

lee – 22.35(16/20/16)

julianne – 28.00(purp,12/16)

Workout – HAPPY BIRTHDAY DEBBIE!!
“11.5″
9x Deadlift (70/50)
12x Pushups
15x Box Jump
15min AMRAP

Rounds:

craig – 6+21 rxd

rich – 6+17

kapz – 8(pu-kn, 24″)

renei – 7+9

jane – 7+8(45)

brian – 6

bruce – 5+5 rxd

stacey – 7+30 rxd

kirsti – 6

dwayne – 7+21(20″)

guy – 7+21 rxd

justine – 7(16″)

katherine – 8(35kg,stepup)

amanda – 7+21(45kg)

jodie – 6+27(35kg,16″)

jas – 7+21(55kg)

deb – 7(25kg,16″)

rochelle – 6+32(35kg,16″)

hohepa – 8+22rxd

915am

debbie – 5+18(35kg,12″)

K – 6+9 rxd

kara – 4+21 rxd

emma.t – 5+4

kiki – 6+30

rewa – 6+21

george – 5(24kg,12″)

raewyn – 7+6(40,16″)

sarah – 6+9(40)

philippa – 6+9(30,16″)

gretchen – 7+7(40kg,16″)

tania – 6(55kg)

emma – 5+27 rxd

lee – 6+31(60kg)

lisa.b – 7+6(40kg,16″)

jo – 7+15(40kg)

Workout

Strict Press – 2-2-2-2-2-2-2-2

7x HPC (50/35)
9x Push Press
12x Front Squat
10min AMRAP

Load/Rounds:
Craig – 50/55/57.5/60/60/60/60(1)/60(1) – 3rxd
Dwayne – 60/60/60/62.5/65/65/60/60 – 3+7
Tim – 50/55/55/55/55/55/55/55(1) – 3(40kg)
Jonas – 60/60/60/62.5/65/65/67.5/70 – 3+7rxd
Phil – 40/45/50/55/60/55/52.5/52.5 – 4+7rxd
Stacey – 22.5/25/25/25/25/25/25.5/25.5 – 3+12(30kg

915am
Kara – 30/35/37.5/37.5/40/42.5(1)/40(1)/40(1) – 3rxd
Lou – 20/22.5/25/25/27.5/27.5/25/25 – 4+20(25kg)
Kristian – 50/60x/55/57.5/57.5/57.5(1)/55/55 -,3+15rxd
Vin – 45/47.550/50/52.5/52.5/52.5/55 – 3(40kg)
Emma.t – 22.5/25/25/25/25/25.5/25.5/25.5 – 4+3(25kg)
Rach – 22.5/25/27.5/27.5/27.5/27.5/27.5/27.5 – 4+14(25kg)

600pm

genice – 37.5/40/40/42.5(1)/42.5(1)/40/43(1) – 4+4 rxd

ria – 30/32.5(1)/32.5(1)/32.5(1)/30/30/30 – 3+19(25kg)

emma – 25/30/32.5/35(1)/35(1)/32.5/33/33 – 4+9(30kg)

tara – 25/30/32.5/35(1)/32.5(1)/32.5/33/33(1) – 4+10(25kg)

john – 35/35/37.5/37.5/40(1)/37.5(1)/35/37.5(1) – 3(35kg)

pierre – 40/45/45/47.5/47.5(1)/47.5/45(1)/45 – 3(40kg)

shanon – 40/45/47.5/50/50/47.5(1)/45/47.5 – 3(40kg)

guy – 40/45/47.5(1)/47.5/50(1)/47.5/47.5(1)/47.5(1) – 3 rxd

Workout
1.
20x k/b Snatch 24/16
20x Box jump
X3
Rest 1min
2.
50x t2b (scaled – from floor)
50x ring row
50x t2b

Time:

rich – 6.18/11.51

jo – 7.05(8)/15.03

gretchen – 5.56(8)/15.30

kapz – 5.53/18.14 rxd

char – 5.39/14.46

chloe – 6.06(12kg)/12.58

craig – 5.51/20.09 rxd

kirst – 5.58/15.20

mark – 6.06(16kg)/12.30

katherine – 6.27(12kg)/13.19

bruce – 6.30(20kg)/11.30

dwayne – 7.34/9.22

stacey – 8.11(16kg)/9.38

jas – 5.55(16kg)/14.45

jodie – 6.14/13.39(modified)

dan – 6.20/15.50 rxd

justine – 7.05/11.15

guy – 6.45/13.13 rxd

andy – 7.59(20)/14.25
Alex – 6.19(20)/12.26
Deb – 6.03(8)/14.44
Brian – 6.00/13.00
Jane.r – 7.15/13.23
Lisa.b – 6.21/14.49

915am
Tania – 20.13(total)
Debbie – 6.43(12kg)/18.10
Kiki – 6.49(12)/13.03
George – 7.30(8)/14.36(30reps)
Gwyn – 7.26(8)/9.47(30reps)
Lee.c – 5.07(8)/7.40
Wendy.j – 17.45(12)
Raewyn – 17.51(8)
Emma.t – 5.51(12)/9.24
Sarah – 23.20(12)
Erica – 6.01(12)/19.59 t2b
Amanda – 7.22(12)/15.23
Emma – 8.41(16)/13.32
Kirsti – 6.32(8)/14.56
Linda – 22.05(8)

540pm
Tara – 5.30(12)/11.00
Rewa – 6.11/10.15
Andy.s – 7.35/9.10(flr)
Lucy – 6.43(8)/10.23
Anita – 7.35(8)/11.12
John – 7.57(20)/14.20
Vin – 8.30/15.30

Workout – 2/2/12
Box Squat – 3-3-3-3-3-3

15 strict pullup
15 m/b Situp (10/6)
15 kb Clean & press L (24/16)
15 kb Clean & press R
15 m/b Situp
15 strict press

Load/Time;
Stacey – 35/40/40/50/42.5/42.5 – 12.50(red,10kg)
Phil – 70/80/90/90/90/92.5 – 7.49 rxd
Andy.s – 70/75/75/75/75/77.5 – 8.41(20kg)
Craig – 90/100/110/110/110/110 – 10.23
Dwayne – 90/100/110/120/125(2) – 7.54
Jonas – 90/100/110/110/110(2) – 6.33 rxd
Bruce – 40/50/60/60/60/65 – 8.17 (red)
Peter.C – 60/70/80/80/85 – 10.11(bl,20kg)

Kristian – 80/90/100/110/110(2)/100 – 5.54rxd
Lou – 35/45/50/50/50/50 – 7.34(red)
Amanda – 35/35/40/40/42.5/42.5 – 8.40(12,bl)
Julianne – 35/35/40/40/42.5/42.5 – 10.37(12,bl)
Emma – 35/40/42.5/45/45(2)/45
Cathy – 35/40/42.5/45/47.5/52.5 – 8.19(grn)
Rach – 42.5/42.5/45/47.5/47.5/50 – 7.06(12,bl)
Tania – 42.5/46/47.5/50/52.5/52.5 – 5.57(grn)

Ria – 45/55/60(2)/60/60(2) – 6.57(bl,12)
Genice – 60/62.5/65/67.5 – 6.38(red)
Kapz – 55/60/65/67.5 – ?
Guy – 70/75/80/85/90/90 – 5.56(20kg)
Dan – 70/80/85/90/95/97.5 – 7.08 rxd
Tara – 20/25/30/35/37.5/40 – 5.48(12,grn)
Lucy – 20/25/30/35/37.5/40?
Chloe – 20/25/30/35/40/45 – 5.04(12,grn)
John – 40/45/50/55/55/52.5 – 6.14(16,bl)
Pierre – 55/60/60/65/70/75 – 6.23(20,grn)
Shanon – 55/60/60/65/70/75 – 6.53(16,grn)

Double Under technique –

Workout

60 Dbl Unders

30 American swings (24/16

15 Pushups H/R

x5

Time:

gretchen – 25.30

char – 24.05 rxd

rochelle – 30.00+

bruce – 22.59(tj,20kg)

andy.p – 26.22(tj,20kg)

linda – 20.28(tj,12kg)

andy.s – 23.37(tj)

dan – 21.45 rxd

stacey – 21.45

craig – 25.48 rxd

justine – 25.08(tj)

jane.r – 27.51(tj)

kirst – 25.33 rxd

deb – 25.59(tj,12kg)

nicola – 22.52(12kg)

lisa.b – 25.58(12kg)

jodie – 23.00

mark – 18.10(tj,16kg)

guy – 22.02 rxd

peter – 27.57(20kg,tj)

915am

rach – 20.02(12kg)

anna.z – 21.23(modified)

debbie – 23.15(Tj)

vin – 22.54 rxd

wendy.j – 19.55(tj)

kara – 30.33 rxd

lee.c – 31.45(12kg)

george – 28.00(4 rnds, 8kg,sgls)

raewyn – 24.21(12kg)

philippa – 28.21(tj,12kg)

kiki – 23.39(tj,12kg)

jane – dnf

kirsti – 22.30(12kg,tj)

sarah – 25.40(12kg)

gwyn – 20.00(3rnds,12kg,sgls)

emma – 27.13 rxd

lou – 19.50 rxd

amanda – 27.40 rxd

540pm
Chloe – 18.58(tj)
Tara – 17.31(12kg,sgls)
Lucy – 24.08(tj,8kg)
John – 25.09(tj,16kg)
Shanon – 26.26(20,tj)
Jo – 27.50(16,tj)
Gennah – dnf
Rewa – 22.16(12kg)
Devon – 19.08(8kg)