doug@crossfitrocks.com
M: 0439 781 732
21-15-9 reps for time:
OH Plate Lunge, 20kg(15kg)
Man Makers, 20kg(15kg)
Situps
Post number of rounds to comments. Log results online (Beyond the Whiteboard)
Tonights 6:15pm session will be a team building workout for the teams competing in Hardnup Challenge. You can do this wod in addition to the team workout during another session time. You do not have to be registered to turn up for the team building, anyone can participate.
5 rounds for time:
9 Deadlift, 60kg(40kg)
6 Hang Power Snatch
3 OH Squat
Post time to comments. Log results online (Beyond the Whiteboard)
GYM CLOSED FOR AUSTRALIA DAY HOLIDAY
150 Burpees for time
Post time to comments. Log results online (Beyond the Whiteboard)
This flag was found during the search and rescue efforts at Grantham in the Lockyer Valley in the devistating floods of 2011. It was re-erected as a sign of respect and motivation to a community that had lost so much. One year on and we remember their loss and hope for a bright future ahead.
Reminder - Drinks at Jindalee Sports Bar tonight @ 8pm. We have so many new people in the gym it will be a great opportunity to get to know everyone. Be there! Also, gym is closed tomorrow for the public holiday.
As many rounds as possible in 20 minutes of:
18 Box Jump
15 Toes to bar
12 Pullups
Post number of rounds completed to comments. Log results online (Beyond the Whiteboard)
For time:
Run 1km
100 Pushups
10 Squat Snatch, 60kg(40kg)
Post time to comments. Log results online (Beyond the Whiteboard)
