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PLEASE CHECK THE NEW “SCHEDULE” – AS OF MONDAY 29TH OCTOBER …  TRAINING TIMES HAVE CHANGED FOR THE AFTERNOON CLASSES ONLY

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

TUESDAY & THURSDAY’S …  CROSSFIT 5.30PM to 6.30PM AND OLY SESSION 6.30PM to 8.00PM

SATURDAY MORNING IS AS PER USUAL …. CROSSFIT 7.00AM to 8.00AM AND OLY SESSION 8.00AM to 9.30AM

The box will be CLOSED Monday 6th October for the “Labour Day” holiday.  A home WOD will be posted on the Website.  Have a great long weekend.

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

 

 

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

Tuesday
Sep162014

16092014

"Cindy XXX"

Complete as much as possible in 20 minutes of:

 
 10 Pull-ups
 20 Push-ups
 30 Squats
 15 Pull-ups
 30 Push-ups
 45 Squats
 20 Pull-ups
 40 Push-ups
 60 Squats
 25 Pull-ups
 50 Push-ups
 75 Squats
 30 Pull-ups
 60 Push-ups
 90 Squats

http://www.crossfitmackay.com/daily-scoreboard/2014/9/16/16092014.html

Monday
Sep152014

15092014

For A Time

"Cash In"
Row 1000m

Complete 4 rounds of the following:

5 Muscle ups
15 Deadlifts (100/70)kg
15 OH KB lunge one step LEFT (24/16)kg
15 OH KB lunge one step RIGHT (24/16)kg

* 30 Min Kill Time *

http://www.crossfitmackay.com/daily-scoreboard/2014/9/15/15092014.html

Sunday
Sep142014

14092014

Rest Day !!

Congrats to Jarred Dickson & Joshua Ferguson who have made States for 2014 QLD Senior & Junior Championships ... which will be held in Brisbane on 4th & 5th October. Coach Walter will be travelling with the boys.  Good luck !!

Saturday
Sep132014

13092014

For A Time

21-15-9

* 400m Sandbag run (25,15)kg at the start of each round

Alt Sandbag push ups (25,15)kg

Alt OH Sandbag lunges (25,15)kg

Sandbag Shoulderings (25,15)kg

http://www.crossfitmackay.com/daily-scoreboard/2014/9/13/13092014.html