Social Links
Meal of the Day

Home work

CrossFit Journal

JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach  ... Please look under Weightlifting Competition for Entry forms ... As this will be held in Airlie, please e-mail or phone the number on the entry form for any enquiries.... Thanks and look forward to having as many of you as possible up there ...  Tennille

 

 

Saturday
Oct182014

18102014

Team of 3 WOD

For Time

5k – Row

1 person rows
1 person holds plank position
1 person does 20 T2B

Rotate when T2B are done

http://www.crossfitmackay.com/daily-scoreboard/2014/10/18/18102014.html

Friday
Oct172014

17102014

Just like to say a very SAD good bye to Linda Cullen – our awesome Master Crossfitter  …. It has been an absolute pleasure having you train with us, and be part of our CrossFit family.  You are an inspiration to every single one of us. You will be truely missed. We wish both yourself & Bernie a safe trip back down south, and look forward to catching up with you in the near future XOXO

For A Time

20 Front squats  Adv(60/40)Int(42.5/30)kg
20 Bar Facing burpees
15 Front squats  Adv(60/40)Int(42.5/30)kg
15 Bar Facing burpees
10 Front squats  Adv(60/40)Int(42.5/30)kg
10 Bar Facing burpees
10 Front squats  Adv(60/40)Int(42.5/30)kg
10 Bar Facing burpees
15 Front squats  Adv(60/40)Int(42.5/30)kg
15 Bar Facing burpees
20 Front squats  Adv(60/40)Int(42.5/30)kg
20 Bar Facing burpees

20 Minute Kill Time

http://www.crossfitmackay.com/daily-scoreboard/2014/10/17/17102014.html

Thursday
Oct162014

16102014

Pendalay Row
5-5-5-5-5

5 RFT
Run 400m
15 SDHP (40,25)kg
20 Ab mat sit ups

http://www.crossfitmackay.com/daily-scoreboard/2014/10/16/15102014.html

Wednesday
Oct152014

15102014

"The Chief"

3 Min Max Rounds of:

3 Power Cleans (60,40)kg
6 Push ups
9 Squats

* 1 Min Rest
* Repeat for 5 cycles
Score - Gather rounds & rep count for each cycle ...
Then convert back to a total rep count over the 5 cycles.

http://www.crossfitmackay.com/daily-scoreboard/2014/10/15/15102014.html

Tuesday
Oct142014

14102014

"Filthy Fifty"

For A Time

50 Box jumps (24)"
50 Jumping pull ups
50 KB Swings (16)kg
50 Alt step lunges
50 Knees to elbows
50 Push press (20,15)kg
50 Superman
50 Wall balls (20,14)lbs
50 Burpees
50 Double unders

http://www.crossfitmackay.com/daily-scoreboard/2014/10/14/14102014.html