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JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach  ... Please look under Weightlifting Competition for Entry forms ... As this will be held in Airlie, please e-mail or phone the number on the entry form for any enquiries.... Thanks and look forward to having as many of you as possible up there ...  Tennille

 

 

Friday
Oct312014

31102014

Happy Birthday “Jasmin”

For A Time

1-  2-  3-  4-  5-  6- 7- 8- 9-10 ... Box Jumps (24,20)"
20-18-16-14-12-10-8- 6- 4- 2 .... KB Swings (24,16)kg
5 - 5-  5 - 5 - 5 -5 - 5- 5- 5- 5 .... Med Ball to Shoulder (45,35)kg

Start with
1 Box jump then 20 KB swings then 5 Medball to shoulder ... then
2 Box jumps, 18 KB swings, 5 Med ball to shoulder .... then
3 Box jumps, 16 KB swings, 5 Med ball to shoulder etc until ladder is completed

http://www.crossfitmackay.com/daily-scoreboard/2014/10/31/31102014.html

 

Thursday
Oct302014

30102014

EMOM 20 Mins

4 Pull ups
8 Push ups
12 Sit ups (B'fly)

Last round (20) Max Effort sit ups til the end of the minute.

http://www.crossfitmackay.com/daily-scoreboard/2014/10/30/30102014.html

Wednesday
Oct292014

29102014

PARTNER WOD
For Time:
* Partner A – 500m Row
* Partner B – 125 Double Unders
  Switch when both are finished
Then
*50 – Deadlift (ADV 100,70) (INT 70,40)kg
 Partner A – 5 Deadlifts
 Partner B – Hold Weight at their waist (finished deadlift position)
 Switch every 5 reps until 50 in total.
 Reps only count when your partner is has the bar at their waist
Then
* 50 – Toes to Bar
 Partner A – 5 T2B
 Partner B – OH Plate hold (ADV 20,15) (INT 15,10)kg
 Switch every 5 reps until 50 total.
 Reps only count when your partner has the plate locked out overhead
Then
* 100 – Burpees
 Partner A – 10 Burpees
 Partner B – Plank Hold
 Switch every 10 reps until 100 total.
 Reps only count when your partner is in the Plank Hold

http://www.crossfitmackay.com/daily-scoreboard/2014/10/29/29102014.html

Tuesday
Oct282014

28102014

"Bruck"

4 RFT
Run 400m
24 Back squat (ADV 85/55)kg (INT 65/35)kg
24 Jerk (ADV 60/35)kg (INT 50/25)kg

http://www.crossfitmackay.com/daily-scoreboard/2014/10/28/28102014.html

Monday
Oct272014

27102014

7 RFT

15 Burpees

15 Power Cleans (42.5,30)kg

15 Ball Slams (15,10)kg

* 30 min kill time

http://www.crossfitmackay.com/daily-scoreboard/2014/10/27/27102014.html