Complete as many rounds as possible in 20 mins of:-
Run 200m
40kg (30kg) SDHP, 15 reps
Box Jumps, 15 reps
Post rounds to comments. Log results online (Beyond the Whiteboard)
I don't think that is how you do CPR?
« WOD - Wednesday, 2/11/2011 | Main | WOD - Friday, 4/11/2011 »
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*Group Sessions*
Mon-Thur: 5am, 6am, 7am, 9:15am, 12pm, 4:45pm, 5:45pm
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Sat: 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 1-2pm, 6:45-7:30pm
Fri: 7-9am, 10:15-11am
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Alternating Fortnight Fri: 6:00pm
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Crossfit games started airing tonight 6:30pm on ESPN.
Posted by: Mick LeBOYDRE | November 02, 2011 at 06:38 PM
Awesome photo (I particularly enjoyed discovering it's file name)!
Posted by: Fi Mc | November 02, 2011 at 06:44 PM
MEDIC!!!!
Posted by: Michaellow | November 02, 2011 at 06:59 PM
The Weightlifting World Championships are on Foxtel Eurosport for the next couple of weeks
Miles
Posted by: Miles | November 02, 2011 at 08:27 PM
Rescue special ops
Posted by: Cam lourey jones | November 03, 2011 at 09:31 AM
Scaling Options:
Option #1
200m Run
SDHP x 15 30kg barbell/24kg KBs
Box Jump x 15 (step up)
Option #2
200m Run
SDHP x 15 24kg/16kg KB (Lighter KB)
Box Jump x 15 (step up)
Option #3
200m Run
SHDP x 10 with KB (open weight)
Box Jump x 10 (Step Up)
5am
Andy W 6+150m Rxd
Michelle E 4+56KB (2)
James S 7 (Row/Stepup)
Bill C 7 Rxd
Tim H 5+12 SDHP Rxd
Garry B 5+Run Rxd
John J 5+200m Run (1)
Glen L 4 (30kg) (1/2 stepups)
Rob Cam 6+7situps Mod
Rich G 6 (Stepups)
Brad Mc 4+200m (10mins)
Darren W 4 Rxd (10min)
Jane F 5+2SDHP Rxd
Kai K 5+200m Row
Montana C 5 Rxd
April B 7+10 Stepus (2)
Michael Lo 6+15SDHP Rxd
Mel Wea 5+100 (2)
Jim H 5+1BJ (1)
Glen E 6 Rxd
Amy H 6+12BJ Rxd
Emma H 6+40m Rxd
Trent T 5+150run
Kate T 5+100m Rxd
Corinne B 7+100m (2)
Katrina C 6+2KBswing Mod
Yvette M 6+100m Rxd
Micah M 7+4BJ Rxd
6am
Stuart D 6+100m Mod
Sibel A 5+200m (30kg DL)
Amy C 7+run (situp)
Helen M 5 (Stepup/30kg)
Brad F 5+1SDHP Rxd
Glen W 8+2Sq Mod
Peter H 6 (2)
Paul D 5+200m
Gabriel M 6 (1)
Michelle M 6+200m (2)
Cheree S 6+200m (2)
Kate A 5+12SDHP (25kg)
Natasha N 5
Tom Mac 7+run Rxd
Kyle R 7+200m Rxd
Alan H 7+15SDHP Rxd
Josh G 6+100m Rxd
Anna R 6+100m Rxd
Steve W 7 Rxd
Harry W 6+6SDHP (1)
Victoria O 5 (2)
Bel G 6 (1/Row)
Emma K 3+5SDHP (10min)
Khaleel P 5 Rxd
Geoff P 7+190m Rxd
Steve Mus 7+110m Rxd
7am Intro
Allan H 3+8SDHP (25kg)
Vanessa M 4 (15kg)
Jade T 3+5BJ (15kg)
Matthew E 4 (15kg)
James S 4+9SDHP Rxd
Jake M 3 Rxd
9.15am
Sam D 7+200m (3rnd Squat)
Sam B 8+14SDHP
Chrissy F 5+100m (1)
Tim L 7+120m Rxd
Amorica R 7 run (2) Mod
Greg A 6+200m Rxd
Zac G 9+70m Rxd
Chris W 7 Rxd
Alex S 5+run Rxd
Kelsey S 5+9DL Mod (40kg DL)
Maggie M 6+8DB PP Mod
Michale Le 9 (Row/Vup/Press)
Rob Co 6+100m Rxd
Rodell R 3 (15mins) Mod
Johanna F 6 (2)
Ben H 6+15SDHP Rxd
Mel Web 5 Rxd
Rob D 7+6BJ (24kg KB)
Jac D 6+run (16kg)
Claire B 6+run Rxd
Cecilia P 5+3BJ (2)
Ian B 7+8SDHP
Janelle K 7+5RKR (Row/PP/Ring Knee Raise)
Sharon S 5 (2)
Donna J 6+run Mod
Posted by: Donna | November 03, 2011 at 12:31 PM
Look how happy i look !
Posted by: Corey | November 03, 2011 at 12:44 PM
12pm
Matt BM 7 Mod
Andy JN 7+Run Rxd
Jodie H 5+12SDHP (1)
Regan H 7+150m Rxd
Kelly J 6+2SDHP Rxd
Krista M 5+5SDHP Rxd
Annette H 5+100m Rxd
Brian J 7+3Pu Mod
Stu S 4 (1)
Kevin F 5+6SDHP Rxd
James HR 5+1BJ Rxd
Will S 6 Mod
Nathan F 6 Rxd
Rohan B 4+15BJ Rxd
Lilia B 5+100m (24KB/20"BJ)
David L 4 (1)
Warrick C 5+Run (2)
Clarke M 5+150m Rxd
Mark C 5+Run (1)
Sarah W 4 Rxd
Kelly HS 5+100m (2) 12kg
4pm JRL
Ryan C
Luke S
Joel G
Tyson S
Josh HJ
Reece B
Jake E
Nick U
5pm
Andy C (4pm) 4+1BJ Rxd
Cam LJ 7+10SDHP Rxd
Joey D 5+3SDHP Rxd
Kieran P 5+180m
Jacqui K 5+3SDHP (24KB)
Sean G 7+80m Rxd
Jason C 8+15SDL
Coby M 8+15SDHP Rxd
Kiera B 5+Run (25kg)
Nick R 5+5SDHP (1)
Fi Mc 6+150m Rxd
Troy F 5+10BJ (1)
Steve Mc 7+100 Rxd
Mourad S 5
Lisa C 7+20m (1) 24KB
Josh Mc 5+1SDHP (2)
Luke a 5+1 (2)
Laura A 6+90m (2) 12KB
Damien A
Amanda F 5+3SDHP (1)
Jacob F 7+2BJ Rxd
Jay B 5+2BJ (2)
Eddie C 9+100m Rxd
Dane D 6+1BJ Rxd
Garry O 7 Rxd
Tiff B
Matt Har 9+8SDHP Rxd
John S 6 (2)
Chris T 7
Ana N 7+3 (2)
James I 6+15 (1)
Megan D 6 (2)
Savannah F 6 (2)
Ainsley M 6+12DL (2)
Bridget O 7 (2)
6pm
Robyn B 7+13BJ (16KB)
Robert H 5 (30kg)
Karel W 6+12SDHP Rxd
Jess C 8 Mod
Lauren P 5+11SDHP (1) 25kg
Simon P
James M 5+12SDHP (30kg)
Marc B 6+12BJ (1)
Michael Mac 5+9KB (2)
Megan P 5 (16kg)
Tony L 5+100m (1)
Nick H 4 (1)
Colin S 6 Rxd
Alexei A 6+6Squats Mod
Kris A 6+20m Mod
James W 5+8SDHP Rxd
Ash D 6+13SDHP (1)
Kate M 6+20m Rxd
Brad S 5+200m Rxd
Tuan T 5 (30kg)
Matt Hod 5+1BJ (1)
Cam W 6 (2) 24KB
Anita W 6+5BJ (3)
Posted by: Donna | November 04, 2011 at 07:41 AM