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Comments

Miles

Thanks CFB trainers for being so cheerful at 5am in the morning - ( especially Doug )

Also Clay I liked your playlist this morning much better than the same old Rage Against the Machine stuff :)

Robbie 'Soul Brutha' Cameron

I agree Miles - a bit of Mowtown in the morning never hurt anyone!

JC

You 5am people are crazy!

Donna

Scaling
Option #1
For time:
21 Deadlift, 80kg(50kg)
50 Squats
21 Push Press, 50kg(30kg)
15 Deadlift, 80kg(50kg)
50 Squats
15 Push Press, 50kg(30kg)
9 Deadlift, 80kg(50kg)
50 Squats
9 Push Press, 50kg(30kg)

Option #2
For time:
21 Deadlift, 60kg(40kg)
50 Squats
21 Push Press, 40kg(25kg)
15 Deadlift, 60kg(40kg)
50 Squats
15 Push Press, 40kg(25kg)
9 Deadlift, 60kg(40kg)
50 Squats
9 Push Press, 40kg(25kg)

Option #3
For time:
21 Deadlift, 40kg(20kg)
50 Squats
21 Push Press, 20kg(15kg)
15 Deadlift, 40kg(20kg)
50 Squats
15 Push Press, 20kg(15kg)
9 Deadlift, 40kg(20kg)
50 Squats
9 Push Press, 20kg(15kg)

* Further scaling use DB’s

5am
Tim H 11.05 (2)
Jim H 9.41 (3)
Gary B 11.30 (2)
Rebecca S 8.42 (1)
Amy H
Emma H 11.51 (1)
David E 14.37 (3)
Michael L 15.10 (1)
Kate T 9.05
Darren W 9.43 Rxd
Katrina C 9.08 (2)
Montana C 13.06 (1)
Ed B 11.32 (1)
Chris B 9.02 (1)
Suzy B 10.01 (3)
Mel P 12.01 (2)
Justin Mc 11.15 (2)
Rob Cam 8.13 (2)
Brad Mc 9.06 (DL/Row)
Miles W 13.51 (2)

6am
James D 12.32 (2)
Bill C 12.21 (1)
Steph X 13.10 (2)
Kate A 14.32 (30kgDL/20kgPP)
Steph K 12.06 (3 mens)
Jim D 17.14 (1)
Nada M 14.05 (30kgDL/20kgPP)
Helen M 12.29 (2)
Bel G 10.52 (3x30sq)
Brad F 13.20 (2)
Joe R 12.58 (2)
Ash S 10.27 (3)
Shaun Mc DNF
Kai K 12.33 (1)
Jon N 14.18 (1)
Alan H 9.47 (2)
Corey W DNF
Gerard L 12.02 (2)
Angela H 13.10 (3 mens)
Jason S 15.58
Ellen M 15.39

7am
LJ C
Victor H
Yve W
Caroline I
Camile L
Mitch R
David S

9.15am
Sharif D 15.40 (2)
Sarah S 12.14 (1)
Rohan B 12.35 (2)
Steve T Rehab
Ingrid O 13.51 (1)
Greg A 10.18 (2)
Viggi H 10.38 (2)
Amorica R 9.48 (3)
Alan B 10.11 (1)
Danielle R 12.04 (25kgDL/20kgPP)
Alex S 8.07 (3)
Andy Co 9.57 (3)
Liz W 10.56 (3) (30sq/10kgPP)
Matt J 12.25 (1)
Alison J 14.38 (1)
Jodie H 15.17 (1)
Mel W 12.52 (1)
Geoff P 17.55 (1)
Krista M 12.06 (1)
Donna J 10.12 (2)
Tim L 15.50 Rxd
Katrina W C/O (2)
Chris W 11.46 (2)
Steve W 11.28 (2)
Jane F 10.53 (2) 15kgPP

Gary B

Yeah, how can CrossFit be constantly varied if we listen to the same old music every time?

Cassius

Ha Ha Thanks boys, a little Motown never hurt anyone!

Miles

:) :) Gary

Donna

12pm
Helen B 13.58 (2)
Lachlan S 11.45 (1)
Libby A 17.10 (2)
Matt H 16.10 (2)
Shane He 10.35 (3)
Dennis B 10.50 Mod (Back Ext/Box Jump)
Ron E 12.34
Joel B 18.57 Rxd
Kate M 9.47 (1)
Olivia G 10.34 (2)
Will S 12.36 (2)
Natan G 14.05 Rxd
Ryan M 18.37 Rxd
Mitch F 12.01 (2)
Ryan T 8.13 (2)
Jonnie L 7.45 Rxd
Andy L 13.09 (2)
Andy J 13.29 (1)
Rob Mc 9.43

Donna

5pm
Janelle K 15.08 (1)
Micah M
Robert H 14.50 (3)
Fiona Mc 9.52 (2)
Joey D 14.25 (2)
Daru A 14.27 (3)
Anna R 11.22 (1+)
Feng C 6.34 Rxd
Michael L 7.54 15kg PP
Jacqui K 18.52 (2)
Steve A 13.00 (1)
Aaron P 11.54
Gareth W 8.31 (2)
Michael Mac 10.31 (3)
Ben S 19.53 Rxd
Dane D 10.15 (2)
Arend Q 19.50 Mod
Richard G 10.50 Mod
Jason C 11.45 (1)
Karl L 16.36 (2)
Andrew G 22.40 (3)
Steve Mc 17.57 (1)
Liz B 18.12 (1) 70kg DL
Andrew McG 18.54 Rxd
Myles C 16.33 (1)
Alexei A 14.04 (1)
Rob Co 14.30 Rxd
Robyn B 11.50 (3)

6pm
Nick R 15.29 (3)
Kyl A 17.46 (3)
James M 12.31 (3)
James L 14.40 (1)
Elliott P 13.26 (1)
Coby M 11.45 (1)
Jacob F 14.44 Rxd
Alistair R 20.00 C/O
Karel W 20.12 (1)
Scott L 12.37 (2)
Costa L 14.47 (2)
Hamish D 20.00 C/O
Jenni R 12.25 (2)
Virgil C/O 21.04 (2)
Kelly HS C/O
Jon C 13.33 Rxd
Dane R 13.55 (1)
Brooke B 12.45 (2) 20kg Press
Sarah B 9.56 (2)

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