Meal of the Day

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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 !! 

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"

 

 

Thursday
Apr102014

10042014

Power Snatch

5-5-5-5-5

Use the heaviest weight possible

5 rounds of

20 db ground to overhead (10 L / 10 R 20/15)kg

Run 400m with your db

Wednesday
Apr092014

09042014

OH KB Lunge(L&R)

5-5-5-5-5

Use the heaviest weight possible

then

3 rounds for time

30 Kettlebell Swings with 24/16 

30 Burpees 

30 Toes to bar

Tuesday
Apr082014

08042014

Back Squats

3-3-3-3-3

Use the heaviest weight possible

"Mary"
5 Handstand push-ups 
10 Pistol squats 
15 Pull-ups 

Complete as many rounds possible in 20 minutes

Monday
Apr072014

07042014

Push Jerk

5-5-5-5-5

Use the heaviest weight possible

 

Run 400m

50  Kb swings left arm.24/16kg

Run 400m

50  Kb swings right arm.

50  Jerks (L&R) arm 24/16kg

Run 400m

50  Kb Snatch left arm 24/16

Run 400m

50  Kb Snatch Right arm

 

Sunday
Apr062014

06042014

Rest Day !!