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
Rest Day
At CFX
“Nicole”
Perform as many rounds as possible in 20 minutes of:
Run 400m
Max rep Pull-ups
Post total number of pull-ups completed and rounds to comments.
Sunday 110710
Posted on July 11, 2010 by admin.
For time:
800m Run
Then
21-15-9
SDHP 40kg (30kg)
WallBall 10kg (6kg)
Then
800m Run
Post time to comments.
Saturday 100710
Posted on July 10, 2010 by admin.
Complete as many rounds as possible in 12 minutes of:
20 Double unders
10 GHD Sit ups
5 KTE
Post rounds to comments.
Happy Birthday Kam
Friday 090710
Posted on July 9, 2010 by admin.
Strict Press 1, 1, 1, 1, 1.
Rest 5 minutes
Complete 5 rounds at 85% of Max 1rm:
3 Strict Press
3 Push Press
3 Push Jerk
Post time to comments.
Thursday 080710
Posted on July 8, 2010 by admin.
Rest Day
At CFX
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Wednesday 070710
Posted on July 7, 2010 by admin.
Complete as many rounds as possible in 20 minutes of:
2 Muscle ups
4 HSPU
8 KB Swing 32kg
16 Double unders
Post time to comments.
Tuesday 060710
Posted on July 6, 2010 by admin.
3 rounds for time of:
3 Cleans 80kg (50kg)
Run 200m
3 Push Jerk 80kg (50kg)
Run 200m
Post time to comments.
Happy Birthday Ant
Monday 050710
Posted on July 5, 2010 by admin.
15 rounds for time of:
5 Pull ups
10 Push ups
15 Squats
Post time to comments.
Sunday 040710
Posted on July 4, 2010 by admin.
Rest Day
At CFX
“Kelly”
5 Rounds for time of:
Run 400m
30 Box jumps
30 Wall ball
Post time to comments.
Saturday 030710
Posted on July 3, 2010 by admin.
The Seven From HQ:
7 HSPU
7 Thrusters 60kg
7 KTE
7 Deadlift145kg
7 Burpees
7 KB Swing 32kg
7 Pull Ups
Post time to comments.
It’s not always smooth sailing, that is why we teach retract the chin on the Press. Pic courtesy of Tropic Thunder – Crossfit Townsville Open Day.
