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Two awesome Female role-models, lifting with intent @ CrossFit Puke this morning: Stace & Tamra
WOD 21-15-9: Dead-lift(70/90) > Bench-press(50/75) /DB C'p(20/30) 100-100-100: DU's -for time
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Big welcome to our newest members starting CrossFit"ON BOARD" this morning Well done getting up for a 5.15 start, & nice work in the mini WOD 
WOD TGU: 10min -for reps & load progression BURPIES: 100 for time 
strength: OHS : 6sets of 3reps -record best weight WOD 2k run three rounds of: 3x 4mtr rope climb + 30 wall-ball shots 2k run -for time
Welcome back to Kael, awesome work on upper-body rope-climb guys & Stace stepping it up with 10k weight vest :)
Welcome back to Gareth & Jacob WOD: "Elizabeth" 21-15-9 reps -for time Clean (rx:135lb) Ring-dip
Great advance on lifting technique: Kerryn & Mark R Good 'grit' -taking the hard road with weighted dips: Mark Currie. Awesomw RX on the WOD Wayne. Infact EVERYONE rocked it today! 
Sunday: 8am S&M ,8.30am-WOD. Monday: 5.30pm-WOD. Tuesday: new schedule!
(refer page: 'TIMETABLE') Big welcome to all those who visited our box for the 'INTRO' class last night! Great group, lotsa fun, & awesome work on the 'mini-WOD' ! Looking forward to seeing many of you during the "ON-BOARD" course starting next week WOD HSPU MB OHS kipping Pull-ups straight leg-raise to L-sit (on rings: pause @ L) 5rounds, 1min on each Good increase in lifting power & form this week :) Amy, Stacey & Kerryn
Nice surprise having Ben & Anita back in our box for a couple WODs while in NZ. From CrossFit Woolongong in Auzzie excellent output, great power, & an extremely nice couple. Inspiring
Oh & Anita? ..you're welcome to come chalk up our box anytime! Look forward to seeing you both again
Today’s WOD
200mtr Sprint 20 ring Push-ups 150 DU's 20 ring Rows 100 BB hops (s2s=1 count) 20 TTB 50 Box-jumps ..for time
WOD 10 BB Clean 10 Burpies 10 BB Push-press 10 Burpies AMRAP: 25min 
WOD Weighted Pull-Ups: 6 Un-even MB Pushups: 1-2-3-4-5 p/s Run: 50mtr BB overhead walking lunge: 50mtr -AMRAP: 40min
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CategoriesArchives
July 2018
AuthorLinda Begg |
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