4 rounds for time:-
20" box jump, 40 reps
24kg (16kg) kettlebell swings, 20 reps
Pullups, 15 reps
CrossFit Rocks
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Hard'nup
- Hard'n Up Challenge is on again! 15th August 2010
Training Times
- Group Sessions
Monday to Friday
6:00am, 6:15pm
Saturday
7:00am
Private Sessions
By appointment
Events
- cFr Rock Hard ChallengeSaturday 16/1/2010
Event Info & Flyer
CrossFit Games
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
Ron L 16:43 (16kg)
Bobby S 13:45 (12kg/JP/17")
Mel P 18:46 (8kg/JP/17")
Michael B 20:57 (12kg/JP/17")
Marcel M 19:43 (16kg/JP)
Nathan R 22:06 rxd
Posted by: Doug A | 03/03/2010 at 08:29 AM
5pm
Daz M 12:57 rxd
6:15pm
Jimmy K 13:56 rxd
Ian H 14:45 (mod)
Ken L 19:36 (16kg/JP)
Sahim S 18:18 (JP)
Trent A 16:06 (15kg/JP)
Megan S 14:28 (8kg/JP/17")
Alisha D 12:59 (8kg/JP/17")
Lloyd S 20:48 (12kg)
Chris P 15:27 (16kg)
Posted by: Doug A | 03/03/2010 at 08:18 PM