I just wanted to write and thank you on behalf of the fighting fit nurses for all your support and phone calls during the challenge. We also wanted to thank you for the training day yesterday with the commando—even though we now cannot walk—we had a fantastic day and Steve was very genuine and supportive—so a BIG thanks to you and your team for making it all happen...I hope to talk to you again one day...
Yours faithfully,
Hayley and the team
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Four rounds for time:
21 Pull Ups
15 Push Press 60kg
9 Deadlift 100kg
Post time to comments.
Sunday 201209
Posted on December 20, 2009 by admin. Filed under Crossfit Workouts
For time:
Run 200m
20 Burpees
Run 400m
15 Burpess
Run 600m
10 Burpees
Run 800m
5 Burpees
Post time to comments.
CF Penrith “Games Day”
Saturday 191209
Posted on December 19, 2009 by admin. Filed under Crossfit Workouts
Five rounds for time of:
15 Front squats 35kg (20kg)
10 Strict press
5 Thrusters
Post time to comments.
NSW / ACT Sectionals at CF Newcastle
Friday 181209
Posted on December 18, 2009 by admin. Filed under Crossfit Workouts
Rest Day
At CFX, you choose.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Thursday 171209
Posted on December 17, 2009 by admin. Filed under Crossfit Workouts
10, 9, 8, , , , , 3, 2, 1 for time:
Muscle up
Deadlift Body weight 1 1/2
30 Double under
Post time to comments.
Jen C
Wednesday 161209
Posted on December 16, 2009 by admin. Filed under Crossfit Workouts
5 rounds of:
2 clean and jerk 70kg (50kg)
200m sprint
2 snatch 70kg (50kg)
200m sprint
4 Thrusters 70kg (50kg)
100m sprint
4 OHS 70kg (50kg)
100m sprint
Rest 3 minutes between rounds.
Post times for each round to comments.
No Beach session, meet at CFX.
Tuesday 151209
Posted on December 15, 2009 by admin. Filed under Crossfit Workouts
Tabata
Complete each exercise for max effort of 20 sec. Rest 90 sec between each 20 sec interval. Work out 80% of max effort; 20 pull ups = 16 etc.
Aim to maintain a work capacity of 80% for all 8 intervals.
Rest 3 minutes.
Pull ups
Push up
Sit ups
Squat
Post score to comments.
No Beach Session tomorrow meet at CFX
Monday 141209
Posted on December 14, 2009 by admin. Filed under Crossfit Workouts
Rest Day
At CFX
“Isabel”
30 Snatch 60kg
Post time to comments.
Cam at CrossFit Newcastle competition
Sunday 131209
Posted on December 13, 2009 by admin. Filed under Crossfit Workouts
Five rounds for time :
9 Burpees
15 KB Swings 24kg
21 Squats
Run 200m
Post results to comments.
Saturday 121209
Posted on December 12, 2009 by admin. Filed under Crossfit Workouts
Five rounds for time:
9 Power clean 70kg (50kg)
12 Front squat
15 Pull ups
Post results to comments.
