• Wednesday 24/04/2013

    AMRAP in 10mins of:

    5 Wallball Shots 9kg (5kg)
    5 Burpees

    Increase by 5 Wallball Shots each round. Burpee reps remain the same

    PLEASE NOTE THE GYM WILL BE CLOSED ON THURSDAY FOR ANZAC DAY. WE WILL INSTEAD BE RUNNING THE CF ROAR RESTORE AND RECOVER SESSION ON THE FRIDAY NIGHT AT 6:30-7:30PM

  • Brian

    Scaling
    1. Wall Ball Weight
    2. DB Thrusters
    3. KO Burpee

    5:30am
    Dawn P 63 rxd
    Stephen P 75 MBC
    Tim D 96 rxd
    Julian A 129 rxd
    Tom F 86 MBC (3)
    Tammy C 52 rxd
    Riley H 91 rxd
    Erin Sm 48 (8)(3)
    Cam M 95 rxd
    Karen D 83 rxd
    Danny S 87 (14)
    Heike D 98 (8)
    Hein Z 91 rxd
    Dina T 74 MBC (20lbs)(3)
    Dan R 117 rxd
    Tennille C 53 rxd
    Jackie K 97 (8)
    Fern E 65 (3)
    Kate E 66 (5kg DB)(3)
    Tina D 69 rxd
    Mez O 98 (8)(3)
    Todd K 107 rxd
    Erin B 105 (3)
    Mitch B 92 rxd
    Mark G 115 rxd
    Tracy B 105 rxd
    Simon T 76 rxd
    Leah W 102 (2kg DB)(3)
    Lefty I 141 rxd
    James H 75 rxd
    Danny H 56 rxd
    Nick I 66 rxd
    Kristie K 78 (2kg DB)(3)
    Glen S 105 rxd
    Nick T 102 MBC

    6:30am
    Sean L 107 rxd
    Terry S 67 (3)
    Nicole M 75 rxd
    Anthea H 70 (8)(3)
    Tim S 105 rxd
    John G 64 rxd
    Tim L 96 rxd
    Ben Hi 75 rxd
    Tracy D 105 rxd
    Ed G 84 rxd
    Christian C 91 rxd
    Tim Will 77 rxd
    Sarah P 80 rxd
    John B 151 rxd

    9:30am
    Aimee D 74 rxd
    Chanel A 75 rxd
    Barry D 36 (12)
    Yvonne D 75 (2kg DB)(2)(3)
    Stephen T 81 rxd
    Dave R 85 (14)
    Jason N 31 (12) MBC (3)
    Georgie M 116 (2kg DB)(3)
    Paddy G 81 rxd
    Tony W 110 rxd
    David B 98 (14)
    Jess R 83 (8)(3)
    Dana C 44 (8)(3)
    Kristen B 95 rxd
    Tara O 75 (14) MBC
    Anita S 62 rxd+

  • Brian

    5pm
    Cody D 140 rxd
    Ali M 69 rxd
    Mollie G 105 rxd+
    Brendan B 101 rxd
    Jess B 107 rxd
    Deb O 88 rxd
    Kara R 58 (14) MBC
    Reid S 82 rxd
    Sophie P 86 rxd
    Amie H 78 (3)
    Laura B 99 rxd
    Katie W 71 (8)(3)
    David W 140 rxd
    Lisa A 78 (8)(3)
    Oliver K 85 rxd
    Louie B 122 rxd
    Declan K 103 rxd
    Darcy F 105 rxd
    Dean S 85 rxd
    Chris M 127 rxd
    Rich M 103 rxd
    Iain D 119 rxd

    6pm
    Helen A 95 (8)(3)
    Jodi D 4 x 500m Row – 1:57-2:03
    Jay Star 140 rxd
    Colin M 113 rxd
    Jay Miz 121 rxd
    Glenn W 144 mod
    Rixk C 140 rxd
    Josh L 89 rxd
    Zach B 144 rxd
    Gerry D 117 rxd
    Jannah W 51 (3)
    Liz E 75 (8)(3)
    Rachel H 75 (8)(3)
    Kareen K 70 (2kg DB)(3)
    Beh H 105 rxd
    Caitlin C 103 (3)
    Adrian E 81 (14)

  • Brian

    Trainers

    Brian
    OH Squat
    4-4-4-4-4

    *In between each set complete max HSPU or accumulate 5.

    80-90

    Tom
    Weight Pull Ups
    3 rounds of:
    3-2-1 (25kg)
    Rest 45 secs between ea. set
    Rest 1 min between each round

    AMRAP in 10 mins
    5 Pull Ups
    5 Slam Balls
    Incease by 5 Pull Ups

    122 rxd

    EMOTM for 8 mins
    2 Muscle Ups
    2 1-arm KB Swing and Press (24kg)