Meal of the Day

Home work

 

 

 

CrossFit Journal

 

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 !!

 

EASTER CLOSURE

We will be closed from Friday 18th to Monday 21st April.  All session back to normal Tuesday 22nd April.

 

ANZAC DAY

ANZAC DAY holiday Friday 25th April – There will be 1 session … a team WOD … in the afternoon – then those interested … we will go out for a Social Dinner.  More info coming ….

 

ALSO

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

Information is located under  "Mackay Weightlifing"

 

 

Thursday
Apr032014

03042014

Ring Rows

3 x Max Effort

WOD

5 RFT

10 Deadlifts (BW)

50 Double Unders

400m Run

Wednesday
Apr022014

02042014

TGU

15 Mins to find a 1RM TGU (L&R)

WOD

10-9-8-7-6-5-4-3-2-1

Bench (70% of BW)

* 5 reps Med ball to shoulder (45,35)kg

2-4-6-8-10-12-14-16-18-20

Box jumps (24,20)"

* Think of it as 10 rounds

First round - 10 Bench, 5 med ball to shoulder, 2 box jumps

Sec round - 9 bench, 5 med ball to shoulder, 4 box jumps

Third round - 8 bench, 5 med ball to shoulder, 6 box jumps

etc .......

Tuesday
Apr012014

01042014

Happy Birthday “Sabine Quist”

Find a 1rm

Power Clean

in 20 minutes

then

On the start of every round

run 400m

30-20-10

Pull ups

Kb Swings 24/16kg

Ab mat Sit ups

Monday
Mar312014

31032014

Happy Birthday “Michelle Wade”

CrossFit Games Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters (95 / 65) lb. (Masters (65 / 45 lb) 
Bar Facing Burpees

Sunday
Mar302014

30032014

Rest Day !!