• Tuesday 12/07/2011

    Max Reps of the following:

    3 min of Push Up
    3 min of Sit Up
    3 min of Box Jump 24″ (20″)
    2min of Push Up
    2min of Sit Up
    2min of Box Jump 24″ (20″)
    1min of Push Up
    1 min of Sit Up
    1 min of Box Jump 24″ (20″)

    WOD Books are in guys! There are no more excuses for not keeping a diary of your workout results. These books are a fantastic tool for tracking your progress and keeping a accurate tally of things like Benchmark times, Lifting Loads even nutrition. They are only $20 each so ask one of the coaching staff for a look on your next visit.

  • colin

    Wow! Happy tuesday..

  • Brooke

    6am
    Nick B 395 rxd
    Jamie C 250 rxd
    Sue M 349 (KPU, 16″)
    Scott L 201 (20″)
    Stuart B 296 rxd
    Todd K 348 rxd
    Steve M 300 (20″)
    Gina L 343 rxd+

  • John B

    Trained at CF Tennacity
    5×3 Backsquat 90kg
    5×3 Push Press 75Kg

    Finisher: 50 KB Swing for time (24kg)
    1.27mins

  • Brooke

    Trainer WOD
    5 rounds for time:
    400m run
    20 Deadlift 65kg (45)
    20 Push Up
    10 Deadlift 65kg (45)
    10 Push Up
    Brian 19:19 rxd
    Brooke 41.09 rxd

    5pm
    Colin G 354 rxd
    Chris N 406 rxd
    Kara M 470 rxd+
    Jason W 519 rxd
    Gemma B 308 rxd
    Hannah C 224 (lunges, ring pulls)
    Jessie B 370 (KPU)
    Hayley H 431 (KPU)
    Todd B 310 (KPU, steps)
    Kieran S 399 rxd
    Dave P 212 rxd
    Mel B 272 rxd
    Gav J 220 (16″)
    Nat K 420 (KPU, steps)
    Zac A 410 rxd
    Nikita K 318 (KPU)
    Matt L 190 rxd
    Mike D 235 (row, KPU)
    Kath G 403 (KPU)

    6pm
    Ben P 442 rxd
    Craig C 413 rxd
    Josh L 307 rxd
    Luke A 349 rxd
    Nicky O 310 (KPU)
    Ben G 399 rxd
    Chris I 296 rxd
    Emma H 221 (KPU, 24″)
    Bernie F 210 (KPU)
    Paul S 403 (lunges, ring rows)
    Bec S 220 rxd
    Dave A 382 rxd
    Ali M 425 (KPU, 16″)
    Daniel G 346 rxd
    Keagan B 350 rxd