|
|
|
AMRAP 10 mins of: 7 x Power Clean (60/40kg) 14 x Box Jumps Guys no Oly Lifting tonight. WOD 12.2 will be run tonight and Saturday morning. Make sure you get on down to the gym Saturday as we continue to fund raise for Regionals. ACTION starts at 0900hrs    Add Comment For time: 25 x HSPU 50 x T2B 800m Run 75 x Push Press (35kg) 150 x Double Unders Guys Oly Lifting is cancelled this week and will be back next week. Stand by for WOD 12.2 tomorrow "BENCHMARK TUESDAY" 'LUMBERJACK 20' 20 x Deadlifts (125/90kg) 400m Run 20 x KB Swings (32/24kg) 400m Run 20 x Overhead Squat (50/35kg) 400m Run 20 x Burpees 400m Run 20 x Pull Ups 400m Run 20 x Box Jumps (24 inch) 400m Run 20 x Dumbbel Squat Clean (20/10kg) 400m Run   STRENGTH: Back Squat 5 x 5 FINISHER: 100 x V'Ups THIS WEEK: Strength: Cycle 3, Week 2 OLY Lifting: Thursday 1830hrs Boot Camp: Morning - Gym all week Arvo - Gym Mon, Wed, Oval Friday CrossFit Games: Thursday WOD 12.2 Games Athletes have option of Thursday Saturday morning or Sunday to complete WOD Tough Mudder Training: Sunday 0700hrs Lake Monger  AMRAP 15 mins of: 25 x Squats 25 x Situps 10 x Deadlift (100/70kg) Well done to all athletes for WOD 1. Make sure you enter your own scores before the deadline tomorrow. If you haven't done the WOD yet, you have until 0900hrs Monday to complete it and lodge your score. GYM is open Monday morning from 0545hrs through to 0700hrs for those who haven't done it yet, or ring Sam and make sure you get in before 9am. BRING ON WOD 2......... WOD 12.1 - 2012 CROSSFIT GAMES Amrap 7 mins of: Burpees Get on down to the gym athletes and spectators as REX commence there games journey. 0800hrs - Normal Saturday morning WOD for those who want to get in early before the action 0900hrs - First Heat. Heats will continue until all those who want to complete the WOD do so. FUNDRAISER - Sausage Sizzle - All proceeds from today go towards supporting our athletes attempting to get to Regionals. 
SKILLS: Overhead Squat SATURDAY 0900hrs - WOD 12.1 Come down and have a go at the first WOD or just show your support for those athletes competing in the CrossFit Games Sausage Sizzle - Fund Raiser for Regionals  For Time: 200m Run 30 x Squats 30 x HRPU 200m Run Then 25, 20,15 and 10 reps. Start and Finish with the 200m Run Good luck to all those attempting WOD 12.1 today. REMEMBER - Fund Raiser Saturday from 0900hrs Oly Lifting Tonight - 1830hrs  WOD 5 Rounds for time: 3 x Cleans 20 x Burpees You chose the weight for the cleans. Go HEAVY!!! Guys, last opportunity to register for the GAMES. It all starts tomorrow. Remember Saturday morning is our sausage sizzle fund raiser. GAMES WOD action kicks off at 9.00am. Best of luck to all athletes and hopefully we can get a crew through to the next stage...  "BENCH MARK TUESDAY" 'FRAN' 21, 15, 9 of Thrusters (42.5/30kg) Pull Ups   | 
WHAT IS CROSSFIT??CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. ArchivesJune 2013 CategoriesAll |
|
We're Social
Find us through social media or call us on 0417 173 626
|
 |
RSS Feed