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Don’t forget …..  Our Christmas party will be held on Saturday 6th December, at the Northern Beaches Bowls Club at 6pm.  Please let me know if you are coming.  Partners & children are also welcome.  But, I need to know numbers ASAP … as the year is flying past. 

Thanks …. Tennille  -  Mobile :  0412 920 194.

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Friday
Nov282014

28112014

Happy Birthday “Elreen Licayan”

TGU (L&R)

3-3-3-3-3

* use the heaviest weight as possible

WOD 

"Tabata This!"

Tabata Row (Cal)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

(Tabata = 20 sec work followed by 10 sec rest for 8 rounds)

Thursday
Nov272014

27112014

Shoulder Press
5-5-5-5-5+                                                                                                                           

CrossFit Games WOD 14.3

8 Min AMRAP

10 Deadlifts (61,43)kg 
15 Box jumps (24,20)"
15 Deadlifts (84,61)kg 
15 Box jumps (24,20)"
20 Deadlifts (102,70)kg
15 Box jumps (24,20)"
25 Deadlifts (125,84)
15 Box jumps (24,20)"
30 Deadlifts (143,93)
15 Box jumps (24,20)"
35 Deadlifts (166,102)
15 Box jumps (24,20)"

* Step ups are allowed

http://www.crossfitmackay.com/daily-scoreboard/2014/11/27/27112014.html

Wednesday
Nov262014

26112014

Back Squats

20 Mins to find a 5 RM Back Squat

FINISHER

"KAREN"

150 Wall balls (20,14)lbs For A Time

* 12 Min cap

http://www.crossfitmackay.com/daily-scoreboard/2014/11/26/26112014.html

Tuesday
Nov252014

25112014

Happy Birthday to : “Emma J” & “Garth”

“GRACE”

For a time
30 Clean and Jerk (60/40)kg
 
FINISHER
 
For a time
50 Double unders
25 T2b
40 Double unders
20 T2b
30 Double unders
15 T2b
20 Double unders
10 T2b
10 Double unders
 5 T2b

http://www.crossfitmackay.com/daily-scoreboard/2014/11/25/25112014.html

Monday
Nov242014

24112014

Pendlay Row
5-5-5-5-5
* Use heaviest weight possible

"HELEN"

3 RFT
Run 400m
21 KB Swings (24,16)kg
12 Pull ups

http://www.crossfitmackay.com/daily-scoreboard/2014/11/24/24112014.html