Thursday 1st September 2011

Eight rounds for max reps of:
Push press 35/25kg, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Jesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge.
Post total reps for each exercise to comments.

Wednesday 31st August 2011

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday 30th August 2011

AM Crew
Five rounds of:
3 Cleans
20 Burpees

Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs.
Post time and load to comments.

PM CREWS POSE/RUNNING PRACRTICE AT RED TRACK
4:30 & 5:45pm. We will meet At the 100m start
Please remember your $3 track fee

please try and be 5-10min early so we can start on the track on time. Thankyou

Monday 29th August 2011

Just a quick reminder NO 6am or 9:30am sessions on Monday 29th.
To make up for this there will be an additional afternoon session at 4:30pm
AS WELL AS the the normal 5:30pm session.
Sorry for any inconvience

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball).
Post rounds completed to comments.

Sunday 28th August 2011

REST DAY

Saturday 27th August

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Friday 26th August 2011

Five rounds for time of:
15 Deadlift, 85/60kg
15 Toes to bar

Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James Hobart 9:14.