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PLEASE CHECK THE NEW “SCHEDULE” – TRAINING TIMES HAVE CHANGED FOR THE AFTERNOON CLASSES ONLY

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

TUESDAY & FRIDAY’S … WILL REMAIN AS PER NORMAL – CROSSFIT 5.30PM to 6.30PM AND OLY SESSION 6.30PM to 8.00PM

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

 

 

Sunday
Sep212014

21092014

Rest Day !!

 

Congrats to Dillon Fisler for making the 2014 National Youth & Under 15 Championships again this year ... which will be held in Tasmania on 11th & 12th October. Coach (& proud Father) Walter will be travelling with with him.  I would also like to take this opportunity to thank his sponsors Penny & Gavin Turner of "Billy's Mt Pleasant" for $500 towards his trip & Dean Boerboom & Hollie Mackay of "A Class Roofing" for $300 towards his trip & also ASN Mackay (Adam Deunhouwer) for clothing & supplements.  

Good luck Dillon !!

 

 

 

 

 

 

 

 

 

 

 

 

Saturday
Sep202014

20092014

Partner WOD

12 Mins of:

1 Min Row (Calories)
1 Min AMRAP of:
4 Wall Balls (20,14)lbs
8 KB G to OH (24,16)kg (4 left / 4 right)
12 KB SDHP (24,16)kg

Partner A completes 1 min of row whilst Partner B completes AMAP.
Then swap with Partner B Rowing for 1 min and Partner A picks up
Where partner B left off on the AMAP

* Score is total calories rowed + Round & rep count.

PARTNER FINISHER

90 sec Max Effort Med Ball OH sit ups (15,10)kg
90 sec Max Effort Med Ball bear crawl (45,35)kg (1 partner working at one time)

http://www.crossfitmackay.com/daily-scoreboard/2014/9/20/20092014.html

Friday
Sep192014

19092014

Windmills (L&R)
5-5-5-5-5

ADVANCED

"Heavy Fran"
21-15-9
Thrusters (60,42.5)kg
CTB Pull ups

INTERMEDIATE

"Fran"
21-15-9
Thrusters (42.5,30)kg
Pull ups

http://www.crossfitmackay.com/daily-scoreboard/2014/9/19/19092014.html

Thursday
Sep182014

18092014

For A Total Time (+ rnd & rep count)

15 Min AMRAP of:

21 KB Swings (24,16)kg
15 Burpees (KB touch)
9 TTB

"Cash Out"
1600m Run

http://www.crossfitmackay.com/daily-scoreboard/2014/9/18/18092014.html

Wednesday
Sep172014

17092014

7 Min AMRAP

5 Box jumps (30,24)"
3 Power cleans (80,50)kg

FINISHER

"ANNIE"
50-40-30-20-10

Double unders
Sit ups

http://www.crossfitmackay.com/daily-scoreboard/2014/9/17/17092014.html