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PLEASE CHECK THE NEW “SCHEDULE” – AS OF MONDAY 29TH SEPTEMBER …  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

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

 

 

Thursday
Oct092014

09102014

Realisation

Back Squats (Training Maxes (90% 1 RM)

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP (To failure)

Strict Press (Training Maxes (90% 1 RM)

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP (To failure)

FINISHER

For a Time

150 Double unders

http://www.crossfitmackay.com/daily-scoreboard/2014/10/9/09102014.html

Wednesday
Oct082014

08102014

3 RFT

Run 400m
20 Box jumps overs (24)" (step up & over allowed)
15 Pull ups
20 KB Swings (24,16)kg
15 TTB

http://www.crossfitmackay.com/daily-scoreboard/2014/10/8/08102014.html

Tuesday
Oct072014

07102014

Realisation

Deadlifts (Training Maxes (90% 1 RM)

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP (To failure)

Bench Press (Training Maxes (90% 1 RM)

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP (To failure)

FINISHER

1 Min Max Effort :

ADVANCE - CTB Pull ups
INTERMEDIATE - Pull ups

* As soon as feet touch the floor - end of count.

http://www.crossfitmackay.com/daily-scoreboard/2014/10/7/07102014.html

Monday
Oct062014

06102014

The box is CLOSED today (Monday 6th October) for the Labour Day Public holiday.

For A time

5km Run

Post time in comments.

 

Sunday
Oct052014

05102014

Rest Day !!

Congratulations to Jarred Dickson & Joshua Ferguson competing in the 2014 Senior & Junior Olympic Weightlifting competition in Brisbane this weekend.  We are very proud of you both.

Jarred got an 83kg PB Snatch (3kg PB) ... Awesome. Just didn't get the 100 C&J on the day.

Joshua equalled his PB's from training with an 82kg Snatch & 97kg C&J = Total of 179 .... and placing 3rd overall for the Junior 77kg body weight division.  Well done !!