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CHRISTMAS CLOSURE …. The box will be closed from Sunday 21st  December 2014 and will re-open on Monday 11th January 2015.  Thank you for all the support and great times we have had for 2014. We will be posting WOD’s in which you will be able to do in the park or at home.  We wish you all a very Merry Christmas and a Happy New Year.  Please have a safe holiday season and looking forward to having you all back to work off the festivities in 2015. 

Walter & Tennille

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Sunday
Dec212014

21122014

Rest Day

Saturday
Dec202014

20122014

Happy Birthday “Gavin Turner”

"Deck of cards"

For a time - Team workout

Hearts = Burpees

Diamonds = Push ups

Spades = Flutter Kicks

Clubs = Sit-ups

Joker = 400m Run

Flip each card and perform the movement and number of reps specified by the card. The card must not be flipped until all team members are standing.

Face cards=10 reps

Aces =11 reps

Numberd cards are valued

Cycle whole deck

http://www.crossfitmackay.com/daily-scoreboard/2014/12/20/20122014.html

Friday
Dec192014

19122014

Hang Power  Clean
20 min to find a 1RM

OMEM for 10 min complete
3 Power clean (60/40)kg
ME Wall Balls (20/14)lbs

* Every minute starts with 3 power cleans, then in the remainder of the minute max effort wall balls.  The score is total wallballs over the 10 Mins

http://www.crossfitmackay.com/daily-scoreboard/2014/12/19/19122014.html

Thursday
Dec182014

18122014

Front squat
20 min to find a 3rm

5 rounds for time
40 Double-unders
20 Knees to elbows
10 burpees                                        

15min kill time

http://www.crossfitmackay.com/daily-scoreboard/2014/12/18/18122014.html

Wednesday
Dec172014

17122014

Bench press
20 min to find a 3rm

AMRAP 12min
20 Box Jumps to a (24/20)"
15 KB Swings (24/16)kg
10 push ups

http://www.crossfitmackay.com/daily-scoreboard/2014/12/17/17122014.html