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Thursday 1st December 2011

30/11/2011

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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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Wednesday 29th November 2011

29/11/2011

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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.
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Tuesday 29th November 2011

28/11/2011

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"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
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Monday 28th November 2011

27/11/2011

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STRENGTH:
Back Squat 5,5,5

WOD:
AMRAP 10 mins of
Row (Distance)
Squats (Reps)

Remember REX Xmas Show 10th December. Please RSVP ASAP.
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Sunday 27th November 2011

27/11/2011

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 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.  
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Saturday 26th November 2011

25/11/2011

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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.
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Friday 25th November 2011

24/11/2011

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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.
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Thursday 24th November 2011

23/11/2011

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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.
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Wednesday 23rd November 2011

22/11/2011

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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
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Tuesday 22nd November 2011

21/11/2011

1 Comment

 
"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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