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CHRISTMAS CLOSURE …. The box will be closed from Sunday 21st  December 2014 and will re-open on Monday 11th January 2015.  Thank you for all the support and great times we have had for 2014. We will be posting WOD’s in which you will be able to do in the park or at home.  We wish you all a very Merry Christmas and a Happy New Year.  Please have a safe holiday season and looking forward to having you all back to work off the festivities in 2015. 

Walter & Tennille

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Sunday
Dec072014

07122014

Rest Day !!

Thanks all of you who made it to the 2014 CrossFit Mackay Christmas Party Saturday night.  What a great time with awesome people.

 

Saturday
Dec062014

06122014

20 Min AMRAP

15 Thursters (40,30)kg

12 Pull ups

200m Run

http://www.crossfitmackay.com/daily-scoreboard/2014/12/6/06122014.html

Friday
Dec052014

05122014

Squat Clean

20 Mins to find a 1RM Squat Clean

WOD

"JT"
For a time

21-15-9
HSPU
Ring dips
Push ups

http://www.crossfitmackay.com/daily-scoreboard/2014/12/5/05122014.html

Thursday
Dec042014

04122014

5 RFT

Run 400m
50 Double unders
25 Ab mat sit ups

http://www.crossfitmackay.com/daily-scoreboard/2014/12/4/04122014.html

Wednesday
Dec032014

03122014

Strict Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

http://www.crossfitmackay.com/daily-scoreboard/2014/12/3/03122014.html