21-18-15-12-9-6-3 reps for time:
SDHP 40kg (30kg)
Push Jerk 40kg (30kg)
SDHP 40kg (30kg)
Push Jerk 40kg (30kg)
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CrossFit Rocks
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Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
Intro Sessions
Monday to Friday
7am, 4pm
Private Sessions or Corporate Sessions
By appointment only
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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. ”
6am
Philippa J 11:27 (15kg)
Ron L 17:29 (30kg)
Megan S 14:54 (15kg)
David S 15:16 (30kg)
Andrew M 11:49 (25kg)
Mel P 12:46 (15kg)
Nathan R 11:10 (30kg)
Matt B DNF
Michael B 13:24 (25kg)
Bobby S 12:24 (20kg)
Posted by: Doug A | 03/29/2010 at 08:11 AM
6:15pm
Chris P 13:10 (30KG)
Kane P Intro
Morgan H 13:50 (15kg)
Jackie C 11;08 (8kg KB, BS)
David A 11:13 (30kg)
Krysia C 11:07 (15kg)
Casey K 13:13 (15kg)
Posted by: Darren M | 03/29/2010 at 08:32 PM