WORKOUT February 2011
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Monday, 28th February 2011
 HAPPY BIRTHDAY TERESA!!
Sunday, 27th February 2011
Courtesy of the THROWDOWN SERIES 50 x Wall Balls 9/6kg THEN 3 rounds of: 30 x Double Unders 15 x T2B 10 x Front Squat 60/40kg THEN Within 3 minutes 1rm Clean  Saturday, 26th February 2011
REST DAY Training at REX SADISTIC SATURDAY!!!! You know you want it, well here it is...... Friday, 25th February 2011
SKILLS Snatch  Thursday, 24th February 2011
With a continuously running clock In the 1st minute complete; 1 x Deadlift (BW / 1/2 BW) 1 x Push Up In the 2nd minute complete; 2 x Deadlifts 2 x Push Ups Continue until no longer able to complete reps in 1 minute. G: 16 Tayla: 15 Aaron: 15 Sloany: 13 James: 13
 Wednesday, 23rd February 2011
AMRAP in 30mins 5 x Thrusters 45/30kg 7 x Sit Ups 9 x Box Jumps 20 x Double Unders Sandy: 13 Jane: 11+ 40 skips Aaron: 11+6 box jumps Jess:11+ Thrusters
 Tuesday, 22nd February 2011
REST DAY Training at REX 21, 15, 9, 3 Ground to Overhead 60/40kg Ring Dips Wall Balls 10/8/6kg G: 11.31 Robbo: 14.44 Sloany: 14.49 Glynny: 16.07
 Monday, 21st February 2011
"Cindy" AMRAP in 20mins 5 x Pull Ups 10 x Push Ups 15 x Squats OR "Chelsea" 5 x Pull Ups 10 x Push Ups 15 x Squats Every minute on the minute for 30 minutes Cindy- Michelle: 15 Aidan: 15 Paul: 12
Chelsea- Ange: 30 rounds  HAPPY BIRTHDAY DALE!
Sunday, 20th February 2011
"Kelly" Five rounds for time of: Run 400m 30 x Box Jump 30 x Wall Balls 8/6kg  Saturday, 19th February 2011
REX FITNESS STANDARDS TESTING 
Friday, 18th February 2011
REST DAY Training at REX SKILLS Clean and Jerk  Photography by Justin Moriarty Thursday, 17th February 2011
Courtesy of CrossFit HQ "EVA" 5 rounds for time of: 800m run 30 x KB Swings 32/24kg 30 x Pull Ups James: 40.25 Sloany: 41.43 Fiona: 44.56 Clayton: 45.42
 Wednesday, 16th February 2011
5 rounds for time of: 15 x Push Press 40/30kg 20 x Box Jumps G: 8.05 Dave: 9.07 Glynny: 10.25 Ange: 10.32
 Photography by Justin Moriarty Tuesday, 15th February 2011
10 rounds for time of: 12 x Burpees 12 x Pull Ups G: 13.35 Brandon: 16.22 Sloany: 17.10 Craig: 17.42
 Photography by Justin Moriarty Monday, 14th February 2011
REST DAY Training at REX "Michael" 3 rounds for time of: 800m Run 50 x Back Ext 50 x Sit Ups Ange: 22.54 Sue: 23.56 Dale: 23.56 Michelle: 24.50
 Happy 14th Birthday James!!
Sunday, 13th February 2011
Swimming WOD 10 x 50m Laps At the end of each lap complete: 5 x Push Ups 10 x Situps 15 x Squats  Saturday, 12th February 2011
Hopper......Boing...BOING!     Friday, 11th February 2011
SKILLS SESSION Squat Front Squat Overhead Squat  Thursday, 10th February 2011
REST DAY Training at REX "WITTMAN" 7 rounds for time of: 15 x Kettlebell swing 24/20kg 15 x Power clean 45/30kg 15 x Box jumps Rx'd: G: 16.53 Robbo: 24.19 Dunny: 24.34 Sloany: 24.51 Glynny: 25.09
Scaled: Jess: 15.12 James Br: 18.38 Aaron S: 19.52 Andrew: 20.48  Wednesday, 9th February 2011
10m of Death THEN 21, 15, 9 Pull Ups KB Swings 20/16kg Push Ups Lendyl: 4.33 Ange: 5.58 Jane: 7.59
 Congratulations Dan on your first muscle up!!!
Well done! Tuesday, 8th February 2011
AMRAP in 20mins of: 9 x Hang Power Cleans 40/30kg 7 x Renegade Rows 12.5/8kg 50m Sandbag run G: 13 Dave: 10+7HPC Robbo: 10+2HPC Aaron S: 10 Fiona: 9+1HPC
 Monday, 7th February 2011
25m Tyre Flips 25m Tyre Drag 30 x Wall Balls 8/6kg 30 x Sit Ups 30 x Push Ups 30 x Ball Slams 25m Tyre Drag 25m Tyre Flip 30 x Burpees 30 x Shoulder Press 30 x Shoulder Press 20kg 30 x Burpees 25m Tyre Flips 25m Tyre Drag 30 x Ball Slams 10/8kg 30 x Push Ups 30 x Sit Ups 30 x Wall Balls Fiona: 24.56 Ange: 29.11 Aidan: 31.40 Tommo: 35.52
 Don't forget the "Kids WOD" this weekend at the competition!!!!!
Sunday, 6th February 2011
REST DAY Thanks to Tracy from West Coast CrossFit and Match and Kirsten from Cooee CrossFit for letting me do a WOD at their boxes. I look forward to catching up with you guys plus some of the other WA affiliates soon. Saturday, 5th February 2011
"Helen" 3 rounds for time of: 400m Run 21 x KB Swings 12 x Pull Ups G: 8.25 Sloany: 10.40 Aidan: 11.22 Aaron S: 12.33 Deb J: 12.35
 Friday, 4th February 2011
SKILLS Snatch Thursday, 3rd February 2011
21, 18, 15, 12, 9, 6 Strict Press 35/25kg Overhead Lunge 25/15kg KTE Michael: 15.30 Sloany: 18.08 James: 18.15 Dunny: 21.58
Andrew: 21.00 Donna: 21.34 Craig: 16.04 Rochelle: 17.08  Wednesday, 2nd February 2011
REST DAY Training at REX 10 rounds for time of: 5 x Burpee Box Jumps 7 x Hang Power Cleans 50/30kg 9 x Ab Mat Sit Ups Ange: 13.19 Aidan: 13.21 Michelle: 14.21 Jane: 21.23 Rowdy: 26.33
Congratulations to Ange for Kipping!!!! Great Effort!!!
HAPPY BIRTHDAY AIDAN!  Tuesday, 1st February 2011
Max reps in 60 seconds of: 1. Box Jumps 2. Pull Ups Push Press Tyre Flips Row Squats 3 rounds of 1 before moving onto 3 rounds of 2. 60 seconds rest between each exercise. G: 612 Dan: 468 Michael: 464 Deb J: 462 Fiona: 459
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