A. Strict Press
3-3-3
(5-8 Ring Dips in between sets)
B. “Helen”
3RFT
400m Run
21 KBS (16/24)
12 Pull-ups
Train for change
A. Strict Press
3-3-3
(5-8 Ring Dips in between sets)
B. “Helen”
3RFT
400m Run
21 KBS (16/24)
12 Pull-ups
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
5.45am
Nikki; 25, 25, 27 / 13.40 (row, 10kg, P)
Vanessa; 20, 20, 22 / 13.42 (10kg, RO)
Rose; 30, 30, 30, / 13.30 (12)
Kate S; 30, 30, 31 / 12.19 (rr)
Liv; 27.5, 27.5, 28 / 13.02
Cindy; 30 x3 / 12.35 (14kg, OY)
Keri; 30, 33, 33 / 13.11 (14kg, O)
Sal; 40, 40, 40 / 12.18 rx
Tony; 45, 50, 50 / 12.55 (20kg)
5pm
Rach B; 29, 30, 30 / 10.33 rx
Bec J; 29, 29, 29/ 9.40 (Russian, ring rows)
Jono; 50, 55, 55 / 14.07 (20kg)
Jen; 35, 37.5, 40 / 13.45 (14kg)
Sarah; 29, 30, 32.5 / 13.22 rx
Steve; 50, 55, 50 / 8.57
Chris G; 40, 44, 49 / 13.50 rx
Chels; 35, 37.5, 40 / 13.48 (row)
Jen B; 30, 34, 34 / 13.15 rx
Tyler; 40×3/ 13.05 (row, Russians, strict)
Marshy; 45, 49, 49 / 9.41 rx
Jez; 50, 55, 69 / 12.31
5.30pm
Callum; 65 / 12.05 rx
John; 37.5/ 40×2 / 12.03 (o, 20kg)
Bryony; 18 / 11.31 (10kg, r)
Leigh D; 40×3 . 12.10 (16kg)
Sam; 40kg / 12.10 (o)
Tyrone; 45kg / 14.10 (orange)
Lucy; 25kg / 12.57 (14kg, kbs)
Candice; 37.5, 38, 39 / 14.53 rx
Abbey; 37.5, 35 / 9.44 rx
Karis; 25×2, 30 / 13.20 rx
Nina; 25kg / 12.08 (12kg, YB)
Nath; 37.5, 40 / 13.30 rx
6pm
Claudia; 27.5, 27.5, 29.5 / 12.20 (14kg)
Grace; 25, 27.5 / 13.05 (or)
Mark; 40kg / 13.00 (20kg)
Kate; 25kg / 18.14 (12kg)
Chrissy; 25kg / 12.32 (PO, 12kg, row)
Trav C; 55kg / 13.08 (20kg)
Leigh; 50, 50, 56kg / 10.44 RR
Matt M; 55kg / 15.02 rx
Mike; 40kg / 11.50 (20kg, )
JB; 70kg / 11.23 rx
Mel F; 27, 27.5, 28 (13.00 rx
Caitlin; 8kg db strict prss / 14.40 (12kg)
6.30pm
Rach; 25×3/ 11.37 (w, su)
Ella; 25kg / 14.49 (or)
Ray; dips +ring row/ 20.00 (16kg, RRO)