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Don’t forget …..  Our Christmas party will be held on Saturday 6th December, at the Northern Beaches Bowls Club at 6pm.  Please let me know if you are coming.  Partners & children are also welcome.  But, I need to know numbers ASAP … as the year is flying past. 

Thanks …. Tennille  -  Mobile :  0412 920 194.

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Tuesday
Nov112014

11112014

For A Time

30 Thrusters (30,20)kg
30 Box jump overs (24)" (step ups are allowed)
30 TTB

* 13 Min Time Cap

FINISHER

1 Min Max Effort
 
CTB pull ups (ADV)
Pull ups (INT)
Once the athlete chooses a movement they cannot change it
The set begins when the athlete grabs the bar and finishes when their feet touches the ground

http://www.crossfitmackay.com/daily-scoreboard/2014/11/11/11112014.html

Compare WOD results from 14th August 2014 - link below

http://www.crossfitmackay.com/home/2014/8/14/14042014.html

Monday
Nov102014

10112014

Snatch (squat snatch)

9 mins to find a 1 RM Snatch

WOD

For A Time

50 Calorie Row
50 Deadlifts (70,45)kg
40 Calorie Row
40 Deadlifts (70,45)kg
30 Calorie Row
30 Deadlifts (70,45)kg

* 16 Min kill time

http://www.crossfitmackay.com/daily-scoreboard/2014/11/10/10112014.html

Compare WOD results from 18th August 2014 - below link

http://www.crossfitmackay.com/home/2014/8/18/18082014.html

 

Sunday
Nov092014

09112014

Rest Day !!

Saturday
Nov082014

08112014

Happy Birthday “Leanne”

Please note: The box will be CLOSED today (Saturday 8th November) due to us travelling to Airlie Beach for the JME Round 4 Olympic Weightlifting Comp.  Best of luck to those who are competing. Sorry for any inconvenience.  Thanks .... Walter & Tennille.

Friday
Nov072014

07112014

12 Mins of:

2 Min Row - (calories)
2 Min Thrusters (42.5,30)kg
2 Min Row - (calories)
2 Min Power Snatch (42.5,30)kg
2 Min Row - (calories)
2 Min Squat cleans (42.5,30)kg

* Score is total of reps + calories

http://www.crossfitmackay.com/daily-scoreboard/2014/11/7/07112014.html