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Comments

Sharif

The WOD I am sure was meant to be posted on Friday as an April Fools Joke... Danny I was initially sad to see you go but programming like this has made me change my mind!

Brad F

Blast! I can't make this one. I will do the squats plus some other worthy exercise that can be done while the 4 year old is watching morning tv.

Gary B

Does anyone know a good 5 km run course? All I can think of doing is measuring one out with the trip metre in the car. Is that reliable enough?

Alex C

Hey Gary you can go to www.mapmyrun.com very easy to use and it's free. It's also pretty accurate.
My legs are still shaking!!!!

Donna

5am
Alok P 12.12 (9)
Mel B 6.40 (15)
Emma K 8.56 (10)
John J 9.54 (10)
Marty R 8.01 (12)
Fletch W 6.50 (13)
Rich G 9.30 (10)
Gary B 8.46 (15)
Montana C 11.00 (7)
Dane D 7.32 (11)
Mel Wea 10.45 (8)
David E 10.25 (7)
James S 7.43 (12)
Thea J 10.13 (10)
Nick P 6.28 (8)
Rob Co 8.36 (9)
Darren W 8.43 (19)
Mel P 10.46 (8)
Miles W 10.36 (10)
Brad Mc 7.31 (14)
Alex C 10.10 (10)
Tim H 8.31 (12)
Bill C 7.39 (16)
David T 8.45 (13)
Denise H 10.12 (10)
Robbie C 7.50 (15)
Caryn A 10.24 (6)
Jo L 10.39 (7)
Kate T 9.47 (10) 1/2 run/row
Matt J 10.02 (13)
Alison J 9.19 (14)
Miguel J 7.29 (12)
Kate W 7.51 (13)
Jamie E 8.28 (10)
John B 8.13 (15)
Rebecca S 9.14 (15)
Emma H 8.46 (9)
Amy H 8.21 (15)
Jim H 8.53 (9)
Cam W 9.57 (10)

6am
Jake I 8.03 (11)
Roger S 7.53 (10)
Shaun Mc 8.39 (9)
Tim L 6.46 (14)
Gerard L 8.47 (13)
Michael C 6.16 (13)
Mel C 9.28 (11 Not B2B)
Tiff B 8.43 (8)
Melinda M 9.50 (12)
Angela W 7.52 (10) Row
Anna H 8.43 (15 not B2B)
Sam B 7.05 (10)
Matt A 7.57 (9)
Sumi N 10.09 (6)
Alan H 6.14 (13)
Ainslay H 9.48 (10 not B2B)
Steve M 6.31 (15)
Victoria O 7.54 Row (9 not B2B)
Anna R 7.41 (14)
Dalibor I 7.32 (12)
Steve W 6.57 (9)
Steve Mc 7.39 (15)
Ben H 6.44 (14)

7am
Erica A 7.46
Nas 7.11
Kate C 9.42
Blaine C 6.40 Rxd
Agnes V 10.39
Roger G 9.18
Kate B 9.38
Andrew 8.01

Mel B

Sorry time was 7.40 this morning.

Gary B

Thanks for that website, Alex.

This morning was tough on the legs, but I don't think it was quite as bad as that running WOD we did down the park the other Saturday (8 rounds: 100m sprint, 30 squats). That workout almost left me paralysed from the waist down!

Rohanb

9:59 (9) at maroochydore beach. A lot of funny looks from the people running hearing me scream in pain trying to hold the bottom squat :(

Bill S

6pm in WA:

Bill S (12) 9.27

Donna

9.15am
Fabian V 6.23 (17)
Louise B 9.30 (7) 2k Row
Sharif D 9.42 (9)
Mel Web 9.38 (9)
Maddie L 9.20 (9)
Alex S 7.53 (12) 2k Row
Amorica R 9.51 (10) 2k Row
Annetta H 9.00 (11)
Collette O 7.53 (9)
Christian T 7.25 (15)
John S 10.01 (10)
Tracy S 10.08 (9)
Sean R 8.48 (8)
Ben L 5.09 (14)

Trainer WOD
5mins for Max Reps of Rope Slam:
Partner WOD
5 Deadlift
Max Rope Slam while partner deadlifts

Matt & Josh 93 (145kg)
Lily, Wendy & Kate 85 (70/80kg)

Wendy 7.45
Jimmy 7.28 (11)
Lily 8.03 (10)
Kate (9)

12pm
Steve T 6.00 (14)
Kate M 8.31 (12)
Jodie H 11.18 (10)
Ingrid O 9.19 (8)
Olivia G 8.01 (9)
Sarah W 9.57 (6)
Matt H 6.11 (12)
Andy J 6.12 (15)
Michael W 7.11 (11) Not B2B
James W 6.54 (8)
Donna J 10.01 (14) Not B2B
Andy L 7.39 (9)
John H 9.39 (8)

5pm
Jacqui K 10.38 (6)
Shane H 9.09 (8)
Joey D 7.34 (12)
Aaron P 7.25 (17)
Cam LJ 6.24 (9)
Jason C 8.17 (9)
Viggi H 8.00 (14)
Elliott P 8.01
Natan G 7.51
Ash D 7.10 (10)
Fi Mc 7.33 (13) Row
Matt B 10.18 (6)
Bernie S 8.46 (11)
Joel B 6.48 (15)
Sarah s 13.05
Krista M 8.56 (9)
Ingrid K 10.50 (10)
Catherine R 11.08 (12)
Sean G 6.59 (14)

6pm
Andrew C 8.23 (9)
Liz Bu 8.50 (8)
James L 8.10 (10)
Eddie C 6.40 (12)
Myles C 7.54 (8)
Steph S 11.04 (6)
Karel W 8.28 (8)
Alexei A 7.08 (11)
Michael L 8.15 (12)
Scott L 7.23 (7)
Alex B 7.18 (11)
Joe G 7.49 (13)
Troy D 7.27 (12)
Scott M 11.15 (6)
Karl L 6.50 (7) Row
Jonathan S 8.18 (8)
Damian L 5.40 (12)
Liz S 13.47 (6)
Geoff P 6.33 (12)
Katrina W 11.02 (10)
Sarah B 12.38 (7)
Rashan M 7.46 (12)
Brenda P 9.02 (6)
Megan P 12.04 (1)
Jim D 11.34 (7)
Ellen M 10.09 (12)

Megan P

I think my result was put up wrong - it was 9, not 1!!

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