"Kelly"
5 rounds for time:-
400m Run
30 Wall Ball, 10kg (5kg)
30 Box Jumps, 24"
5 rounds for time:-
400m Run
30 Wall Ball, 10kg (5kg)
30 Box Jumps, 24"
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CrossFit Rocks
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Hard'nup
Training Times
- Group Sessions
Monday to Friday
6:00am, 6:15pm
Saturday
7:00am
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By appointment
Events
- cFr Rock Hard ChallengeSaturday 16/1/2010
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Info from CrossFit.com
Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
7am
Ron L 29:00 rxd
Ben B 29:00 (5kg Med Ball)
Matt B 4rds + run (cut off 25min)
Ian H 3rds+15 wall ball (5kg med ball, 20" box) cut off
Amy M 3rds +26 wall ball (5kg med ball, 17" box) cut off
Another great week. Welcome again to the new guys and visitors.
All the best to Jo and her team from Crossfit Toowoomba and the guys from the rocks competing in the Altitude challenge in Toowoomba this Saturday.
Posted by: Darren M | 02/20/2010 at 09:30 AM
Jimmy K
5km run 23:38 then "Fran" 7:04 rxd
Posted by: Jimmy K | 02/20/2010 at 05:08 PM