Four rounds for time: 21 Pull Ups 15 Push Press 60kg 9 Deadlift 100kg Post time to comments.

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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”

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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

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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 [...]

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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

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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.

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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 [...]

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Rest Day At CFX “Isabel” 30 Snatch 60kg Post time to comments. Cam at CrossFit Newcastle competition

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Five rounds for time : 9 Burpees 15 KB Swings 24kg 21 Squats Run 200m Post results to comments.

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Five rounds for time: 9 Power clean 70kg (50kg) 12 Front squat 15 Pull ups Post results to comments.

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