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PLEASE CHECK THE NEW “SCHEDULE” – AS OF MONDAY 29TH OCTOBER …  TRAINING TIMES HAVE CHANGED FOR THE AFTERNOON CLASSES ONLY

MONDAY, WEDNESDAY & FRIDAY’S SESSION – IS NOW 1 CLASS ONLY 6PM to 7PM.

TUESDAY & THURSDAY’S …  CROSSFIT 5.30PM to 6.30PM AND OLY SESSION 6.30PM to 8.00PM

SATURDAY MORNING IS AS PER USUAL …. CROSSFIT 7.00AM to 8.00AM AND OLY SESSION 8.00AM to 9.30AM

The box will be CLOSED Monday 6th October for the “Labour Day” holiday.  A home WOD will be posted on the Website.  Have a great long weekend.

JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach   ... I will post more information middle of October.

 

 

Wednesday
Oct012014

01102014

Happy Birthday “Coach – Walter”

5 RFT

Run 400m
20 Alt DB G to OH (22.5,15)kg

FINISHER

Mobility

Tuesday
Sep302014

30092014

Just like to say bye to Madeline …. It has been awesome having you train with us, and be part of our CrossFit family the last two months.  Have a safe journey back home.

Light "Kalsu"

For A Time

Complete 100 Thrusters (42.5,30)kg

On the minute:

Complete 5 burpees and perform max rep thrusters on the minute.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute
At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters

http://www.crossfitmackay.com/daily-scoreboard/2014/9/30/30092014.html

Monday
Sep292014

29092014

Accummulation 3s

Deadlifts (Training Maxes (90% 1 RM)

70% x 1
77.5% x 1
85.5% x 3
85.5% x 3
85.5% x 3
85.5% x 3
85.5% x 3+ (1-2 reps shy of failure)

Bench Press (Training Maxes (90% 1 RM)

70% x 1
77.5% x 1
85.5% x 3
85.5% x 3
85.5% x 3
85.5% x 3
85.5% x 3+ (1-2 reps shy of failure)


FINISHER

3 Min AMRAP
10 OH Plate sit ups (20,15)kg
10 Plate russian twists (20,15)kg

http://www.crossfitmackay.com/daily-scoreboard/2014/9/29/29092014.html

Saturday
Sep272014

28092014

Saturday
Sep272014

27092014

Partner "Helen-ish"

10 RFT

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

Partner A completes 1 full round while Partner B rests ...
Then Partner B Completes a round while Partner A rests ...
Each partner must complete 5 rounds each.

http://www.crossfitmackay.com/daily-scoreboard/2014/9/27/27092014.html