WORKOUT January 2011
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Monday, 31st January 2011
AMRAP in 15mins of: 7 x Ring Dips 9 x KB SDHP 24/20kg 11 x Wall Balls 8/6kg Then In sets of 10 50 x GHD Sit Ups 50 x GHD Back Ext Ange: 10 Lendyl: 10+5 SDHP Michelle: 9 Dale: 9 Sue: 8+5 dips
 Sunday, 30th January 2011
Courtesy of CrossFit HQ Three rounds for time of: 10 x Deadlift 125/80kg 50 x Double-unders  Saturday, 29th January 2011
"Holbrook" Ten rounds, each for time of: 5 x Thrusters 10 x Pull-ups 100m Sprint Rest 1 minute Fastest Rounds-
Michael: 1.00 G: 1.05 Ange:1.14 Aidan: 1.31 Paul: 1.40  Friday, 28th January 2011
REST DAY Training at REX SKILLS HSPU Ring Dips  Thursday, 27th January 2011
KB Swings 24/16kg- Max Effort If you do not reach 100 swings, continue remainder as burpees Then With a continuously running clock Part A 10 mins for Max Reps: Run 1km AMRAP Deadlift Part B 10mins From Max Load: Run 1km AMRAP Ground to Overhead  Wednesday, 26th January 2011
Australia Day AMRAP in 15mins of: 5 x Strict Pull Ups 7 x Push Press (65% BW) 9 x KTE Then 50 x GHD Sit Ups 50 x GHD Back Ext  Tuesday, 25th January 2011
6 rounds of: 3min AMRAP 3 x Power Cleans 60/40kg 6 x Push Ups 9 x Air Squats/ 9 x Ring Dips Air Squats on rounds 1, 3, 5 Ring Dips on rounds 2, 4, 6 I min rest between rounds G: 33+pull ups Michael: 26 Deb J: 26 Fiona: 25 Robbo: 24 +pu Dunny: 24+ 6 pu
 Monday, 24th January 2011
REST DAY Training at REX NZ 2010 Sectionals WOD Row 2km 50 x Burpees 100 x Lateral Jumps (2 x 20kg plates for male, 1 x 20kg plate for females) Break reps up as required. Compare with 27/09/2010 Fiona: 19.02 Ange: 19.04 Aidan: 20.00 Michelle: 20.30 Sue: 20.30 Dale: 21.00
 Sunday, 23rd January 2011
5 round of: 4 min AMRAP with 1 min rest between of: 9 x Push Press 7 x Push ups 5 x Pull Ups Thanks to everyone who came down to support the CrossFit stand at the World Sports Expo today!!
 Saturday, 22nd January 2011
"Nutts" 10 x HSPU 15 x Deadlifts 115/70kg 25 x Box Jumps 50 x Pull ups 100 x Wall balls 8/6kg 200x Double Unders 400m Run with 20/10kg plate G: 17.17 Aidan: 20.39 Ange: 20.41 Fiona: 23.16 Michael: 24.28
 Friday, 21st January 2011
SKILLS Kipping This weekend Perth is hosting the WORLD SPORTS EXPO at the Perth Convention Center! Be sure to come down on SUNDAY when the Raw Edge representatives will be there!!
 Thursday, 20th January 2011
REST DAY Training at REX Thanks CrossFit HQ for this one 5 rounds for time of: 400m run 20 x Burpees 15 x Two Handed Dumbbell Row (50lbs) G: 17.18 Craig: 21.23 Michael: 21.32 Clayton: 22.04
 Wednesday, 19th January 2011
SECTIONALS WOD 800m Row 18 x Shoulder-to-Overhead 40/30kg 600m Row 15 x Shoulder-to-Overhead 400m Row 12 x Shoulder-to-Overhead 200m Row 9 x Shoulder-to-Overhead 100m Row Aidan: 13.33 Michelle: 13.46 Ange: 13.56 Sue: 14.28 Dale: 15.33
 Happy Birthday G!
Tuesday, 18th January 2011
AMRAP in 20mins of: 10 x Thrusters 40/30kg 10 x Pull Ups Start and Finish with an 800m Run Times include both runs and AMRAP
G: 11/ 26.36 Deb J: 8/27.36 Craig: 8/27.44 Clayton: 7+3th/26.58  Monday, 17th January 2011
"Cindy" AMRAP in 20mins of: 5 x Pull Ups 10 x Push Ups 15 x Squats Results: Ange - 19rnds, Michelle - 17rnds, Dale - 14rnds, Shannon - 11rnds  HAPPY 50TH BIRTHDAY TO OUR MASTER YODA
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