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'HAPPY B'DAY AIMEE' "AIMEE" For Time: 50,40,30,20,10 Thruster (40/25kg) HRPU Don't forget Oly Lifting Tonight with Michael. Starts at 6.40pm. 
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STRENGTH: Front Squat 5 x 3RM WOD: 2 Min Challenge of: Sit Ups Pull Ups Squats Great effort by all on yesterdays Bench Mark WOD. Results speak for themselves. Well done crew. Remember this Thursday Oly Lifting with Michael at 1845hrs.  "BENCH MARK TUESDAY" "COLLIN" 6 Rounds for time of; 400m Sandbag Run (20/10kg) 12 x Push Press (50/35kg) 12 x Box Jumps (24/20inch) 12 x SDHP (45/30kg) Compare to 20th September 2011   STRENGTH: Back Squat 5,5,5 WOD: AMRAP 10 mins of Row (Distance) Squats (Reps) Remember REX Xmas Show 10th December. Please RSVP ASAP. For Time; 1,2,3,4,5,6,7,8,9,10 Clean & Jerk (70/50kg) Between each Round complete; 5 x Pull Ups 10 x Push Ups 15 x Squats Thanks to all who came down over the last two days to assist with the makeover for the gym. Some long hours but the end result was well worth it. Enjoy people.   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. SKILLS HEAD STAND HSPU 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.  OLYMPIC LIFTING Work on the Snatch Balance & Hang Snatch 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.  STRENGTH: PUSH JERK 5 x 5 WOD: 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" 'LUMBERJACK 20' 20 x Deadlifts (125/80kg) 400m Run 20 x KB Swings (32/24kg) 400m Run 20 x OHS (45/30kg)400m Run 400m Run 20 x Burpees 400m Run 20 x Pull Ups 400m Run 20 x Box Jumps 400m Run 20 x Dumbbell Squat Cleans (20/12.5kg) 400m Run 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 - Michael PILEGGI. |
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