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Friday
Jan302015

30012015

 10% off your 1rm
Deadlifts
75% x 5 reps
85% x3 reps
95% x 1 +

15 min AMRAP
OMEM complete
6 x 6m Shuttle Runs (Hand touch Floor)
6 Push-ups (Hands Release)
10 Air Squats

http://www.crossfitmackay.com/daily-scoreboard/2015/1/30/30012015.html

Thursday
Jan292015

29012015

Happy Birthday “Trina”

10% off your 1rm
Press
75% x 5 reps
85% x3 reps
95% x 1 +


"Isabel"
For a time
30 Snatch (60/40)kg
* 12min Kill Time

http://www.crossfitmackay.com/daily-scoreboard/2015/1/29/29012015.html

Wednesday
Jan282015

28012015

10% off your 1rm
Bench Press
75% x 5 reps
85% x 3 reps
95% x 1 +

For A Time - Partner WOD
Relay style (both must complete each movement before moving to the next - one partner working at one time)
 20 Heavy Rope Jumps
 20 KB Swings (24/16)kg
 20 OHS (42.5/30)kg
Share the work
 50 Pull-ups
 50 Ab Mat Sit-ups
 50 Box Jumps (24,20)″
Each pick one and work simultaneously
 60 Cal row
 60 WallBall (20/14)lbs

http://www.crossfitmackay.com/daily-scoreboard/2015/1/28/28012015.html

 

Tuesday
Jan272015

27012015

   10% off your 1rm
Back Squats
75% x 5 reps
85% x 3 reps
95% x 1 +

For A Time - 21-15-9 reps of:                   

Deadlift (100/70)kg
Bar Facing Burpees
* 12min Kill time

http://www.crossfitmackay.com/daily-scoreboard/2015/1/27/27012015.html

Monday
Jan262015

26012015

Happy “Australia Day” – Box is CLOSED today. Have a great long weekend.

Happy Birthday “Mitch Eckford”

5RFT
400m Run
100m Walking Lunges
20 Pull ups