Don't forget Oly Lifting Tonight with Michael. Starts at 6.40pm.
Back Squat 5,5,5
AMRAP 10 mins of
Remember REX Xmas Show 10th December. Please RSVP ASAP.
In Pairs Complete;
100 x Squat Cleans (50/30kg)
100 x Burppe Bar Touches
20 x Wall Climbs
BUSY BEE Starts after last WOD guys. Hang around and help with the refitting of the gym.
REX XMAS WOD & BBQ at this stage is looking at going ahead on Saturday the 10th December 2011. Please indicate to Sam or Brian whether or not you can make it for catering purposes.
This Saturday is our busy bee at the gym. If you can get down for a couple of hours and help out that would be appreciated. Work starts straight after the last WOD.
Work on the
Snatch Balance &
REX in recent weeks has had a number of new comers join the community. Please make sure you welcome all new crossfitters as they commence their journey.
BOOT CAMP - Great work by morning and arvo guys. Second week in and looking good. Remember we always welcome new comers to our Boot Camps, so if you have a friend thinking about it, bring them down.
PUSH JERK 5 x 5
AMRAP 15 mins of;
20 x OH Lunge (25/15kg)
10 x Push Press (45/30kg)
5 x HSPU
Don't Forget Oly Lifting tomorrow night. Be at the gym ready to go by 1840hrs. Limit of 10 places guys.
Boot Camp Morning and Arvo both at Kingsway
"BENCH MARK TUESDAY"
20 x Deadlifts (125/80kg)
20 x KB Swings (32/24kg)
20 x OHS (45/30kg)400m Run
20 x Burpees
20 x Pull Ups
20 x Box Jumps
20 x Dumbbell Squat Cleans (20/12.5kg)
REX Xmas Show - At this stage planning a beach WOD then BBQ at the beach with a few refreshments.
This Thursday night Olympic Lifting Workshop. After last WOD. $10.00 to get some worthwhile instruction from an experienced Oly Lifter -