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
25 x HSPU
50 x T2B
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
20 x Deadlifts (125/90kg)
20 x KB Swings (32/24kg)
20 x Overhead Squat (50/35kg)
20 x Burpees
20 x Pull Ups
20 x Box Jumps (24 inch)
20 x Dumbbel Squat Clean (20/10kg)
Back Squat 5 x 5
100 x V'Ups
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:
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.
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
30 x Squats
30 x HRPU
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
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...