Metcon:
Max Double Unders in 5 mins
Max KB Swings in 3 mins 32/24kg
Metcon:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Ball 10/6kg
Pullups
Finisher:
15m Blue Band Sprints – 3 reps
Recent Posts
- CFGC – Wenesday A] Max in 3mins; Sit-ups B] 30-20-10 Double unders X 2* KBS @ 32kg Lunge @ 25kg** * first round eg, 60 DU 30 KBS 30 lunge etc. **25kg plate held overhead, elbows dont have to be locked out. Plate must stay above head and cant touch or rest on top of head. C] 100 hollow rocks...
- CFGC Tuesday A] Max in 3mins; Thruster @ 40kg B] Max in 2mins; Pull-ups C] Max distance in 10mins; Run D] GHD complex @ 20reps...
- CFGC Monday A] Max Double Unders in 7 mins B] Amanda 9-7-5 reps; Muscle-ups Squat snatch @ 60kg C] 100 Hollow Rocks...
- CFGC – Friday A) Max in 3mins; Situps B) Max in 3mins; Pushups C) 21-15-9 reps; Split jerk@ 50kg Kbs @ 24/16kg D) 30 Turkish get-ups @ heavy...
- CFGC mashup strict chins in 3 mins hspu in 3 mins 1-1-1-1-1-1-1 squat clean...
Recent Comments
- admin: Andrew: 75/12:00 20kg/yes Keenan: 85/13:?? 20kg/yes...
- admin: Andrew: 39/34/1530/yes Keenan: 45/31/1400/yes probably s...
- admin: Andrew: 199/23:50 40kg 3xchin 3xdip per MU/100 Keenan: 81/2...
- admin: Andrew: 52/60/8:50...
- admin: Andrew: 26 10 all head touch 50-50-60-60-70-70-80 warm...
- admin: Andrew: 20/20/20/20/20 - 4.58 warmup - 1km @ 25min/5k pac...
- admin: Andrew: 160/75/130 Keenan: 170/75/140...
- Keenan: A] AL 3:13 KF 3:20 AG 4:56 JB 8:14 B] AL 1:33 KF 1:...
- admin: Andrew: 60-70-80 / 12:05 24kg / 1:58 / DNS...
- admin: Andrew: 5:11 70kg Mark: 5:11 70kg / 103...
- admin: Andrew: 100kg DL / air squats 3 rounds + 7 Du's 154 reps...
- admin: Andrew: 20mins PR: 33 DU's in a row!!...
- admin: No rings so subbed 3 chins and 3 dips per MU Andrew: 15 / 2...
- admin: Andrew: 40kg/45,35,37,38,30,36 158 DU's Mark: 40kg/50,50,...
- admin: Andrew: 3:00/110kg...
- admin: Andrew: 60/60/60/70/75 – 52 – DNF Lachlan: 60/60/60/70/...
- admin: Andrew: 80,90,100,110(f),110(f),100 / 8:42 team Lachlan: 40...
- admin: Andrew: 20/30/40/50/50 all sub 18sec Tabata - 7/8 Keen...
- admin: Andrew: 167/50@24kg/8:04 Mark: 129/44@24kg/5:49 Felicity: ...
- admin: Andrew: 8:13 20kg/FS 16kg/KB Mark: 9:48 40kg/FS 16kg/KB...
- admin: Andrew: 80/85/90 80/80/85 Lachlan: 70/60/60 60/70/60 Mark:...
- admin: Andrew : 221/10:48/30 Keenan : 100/9:40/30...
- admin: Andrew: 18:54 30kg Lachlan : 24:37 30kg Flick : 20:36 10kg...
- admin: Andrew: 17:28 40kg Felicity: 20:03 10kg...
- admin: Flick: 5 mins ring pulls 60 slosh pipe squats 120 knee ra...
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1 comment so far
Andrew: 167/50@24kg/8:04
Mark: 129/44@24kg/5:49
Felicity: 27/71@5kg/8:00 squats/jumping chins
June 17th, 2010 at 7:23 pm
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