Running Each interval starts on 3 minute mark. 100m, 100m, 200m, 200m, 400m, 200m, 200m, 100m, 100m. Post times to comments.

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Rest Day At CFX “Diane” 21-15-9 Reps Deadlift 100kg (70kg) HSPU Post results to comment.

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3 rounds for time of: 5 Hang cleans 80kg (50kg) 200m run 5 Power cleans 200m run 5 Deadlift 15 Ring dips Post time to comments.

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As many rounds as possible in 20 minutes of: 5 HSPU 10 Wall Ball 15 Double Unders Post results to comments.

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Snatch – heavy single; 75% of 1rm 1, 1, 1. Split jerk – heavy single; 75% of 1rm 1, 1, 1. Front squat – heavy single; 80% of 1rm 3, 3, 3. Rest 1 minute between sets. Post loads to comments Note: There will be no lunch class today, 071209. Congratulations to all those who [...]

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Rest Day CrossFit Penrith “Tough Dog Challenge” Start 0800 Note: There will be no lunch class, Monday 071209. Photo Darren C,  Pete Maxwell CF Newcastle Games

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5 rounds for time: 7 Box Jumps 60cm 5 2 Position Clean 70% 1rm 400m run Post results to comments

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Snatch – heavy singles for PR: 1, 1, 1, 1, 1. Rest 3 – 5 minutes between sets. For Time: 30 – 20 – 10. KB Swing 32kg 200m Run Post results to comments.

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For time: 21 Thrusters 45kg (30kg) 15 Muscle Ups 15 Thrusters 12 Muscle Ups 9 Thrusters 9 Muscle Ups Post results to comments Steve @ Aromas CrossFit Games 09 Happy Birthday: Sandra

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Rest Day At CFX As many rounds as possible in 20 minutes. 50 Double unders Max rep Pull-ups Note number of pull-ups completed for each round. Mike Burgener, Mick Shaw

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