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Hi Crew
The Mackay Marina corporate team challenge (5km) is on Sunday 1st June. We entered 2 teams last year ... We would like to round up as many of you as possible to enter this year ... You can run, walk or both ..
If you want to check it out ....  website is www.mackaymarinarun.com/
Please let Tennille know if you would like to enter. We will all head out for breaky afterwards as a team. This is what CrossFit Mackay's community is all about. Thanks .....

Crew ..... CROSSFIT GAMES 2014

CrossFit Games 2014 -  Congratulations to all of you who entered the games ... & to those who completed the WOD's ...... BIG shout out to "Linda Cullen" (our masters competitor) who has placed 1st in Mackay ..... 5th in Australia .... & 20th in the World.  Very Proud !! 

UPDATE:  Top 200 Masters in each category got to complete 4 extra WOD's.  Linda completed 3 out of the 4 WOD's in a worldwind 24 hr period as she had made plans to visit family for Easter.  With this enormous effort Linda placed 81st Worldwide in her age category.  HUGE achievement Linda, on behalf of myself, Walter, and the whole CrossFit community at CFM we are more PROUD of you then words can say.  Bring on 2015 Games !!

 

ANZAC DAY

ANZAC DAY holiday Friday 25th April – There will be 1 session … a team WOD  - arrive @ 3.30pm so we can kick off at 4pm … in the afternoon – then those interested … we will go out for a Social Dinner.  I have booked tables at "Northern Beaches Bowls Club" for 6.30pm.  Please let know if your coming for dinner ... as I need numbers.  Thanks ... Tennille

 

ALSO

 JME Round 2 Comp will be held on Saturday 12th July

Information is located under  "Mackay Weightlifing"

 

 

Friday
Apr252014

25042014

Happy Birthday “Mick Finch”

1 session today 3.30pm

"ANZAC DAY WOD"

SGT WOOD - (with a partner twist)

Partner WOD

For a time .... Complete 6 rounds of:

Run 400m

10 Burpee box jumps (24,20)"

10 SDHP (42.5,30)kg

10 Thrusters (42.5,30)kg

** We have varied this hero WOD to make a partner WOD ......  After such a BIG week completing all the Master qualifying WOD's from the Games.

So, Partner A will complete a full round, .... while partner B rests, then Partner B will complete full round .... while Partner A rests.  In total the partners will complete 3 rounds each for a total time.

Don’t forget …… Social dinner tonight at the “Northern Beaches Bowls Club”  @ 6.30pm…… Just let me know if you are coming , so I can confirm numbers.

Thanks

Tennille

Thursday
Apr242014

24042014

Happy Birthday “Rochelle Haydon”

"Amanda"

For a Time

9-7-5

Muscle ups

Snatch (full squat) (61,43)kg

** scaling options are available **

Finisher

Tabata

TTB

20 sec work followed by 10 sec rest for 8 rounds

Score is total reps over the 8 rnds

Wednesday
Apr232014

23042014

Single arm KB row (L&R)

5-5-5-5-5

Use heaviest weight possible

WOD

3 RFT

50 Calorie row

15 HSPU

50 Double unders

Tuesday
Apr222014

22042014

1 RM Clean

20 Mins to find a 1 RM Clean

WOD

For a time

100 Pull ups

100 Wall balls (20,14)lbs

Monday
Apr212014

21042014

Happy Birthday “Danielle Cole”

20 Min AMRAP

30 Air squats

30 Double unders

30 Sit ups