A. Back Squat
15mins to work to 10RM
B. 3 Rounds 1 min each station / 1 min rest between rounds of:
Double Unders
KBS (16/24)
Row (calories)
Train for change
Would you like to try a free class?
RECENT NEWS AND WORKOUTS
AFFILIATED WITH
Search this site
Copyright Crossfit Quarter Melville 2012 • Site by Swish Design
6am
Reggie; 85kg / 74, 73, 81 rx
Callum; 90kg / 63, 51, 53
Evie; 60kg / 47, 51, 45 rx
Rob; 90kg / 64, 44, 58 rx
Kate S; 52.5kg / 89, 112, 102
Teisha; 47.5(8) / 40, 47, 57
Ashley; 40kg / 35, 36, 36 (10kg, kb)
Kendell; 40kg / 99, 101, 102 (12kg)
Tony; 75kg / 43, 46, 44 rx
Keri; 50 /45, 48, 49 (14kg)
Paul; 60kg / 45, 43, 43
Liv; 65kg / 76, 80, 75
Eddie; 60kg / 71, 28, 29
Abbey; 107, 109, 114 rx
Bec; 103, 109, 113 rx
9.30am
Candice; 75kg / 74, 58, 50
Saskia; 67.5 / 98, 103, 102 rx
Suze; 37.5 / 33, 36, 37 (14kg)
Rachel; 45kg / 62, 49, 55
Leith; 95kg / 36, 25, 25
Anna K; 45kg / 77, 64, 72 rx
Chels; 40kg / 85, 94, 89
5pm
Tyler; 90kg / 50, 46, 50 (jumping lunge)
Jono; 45kg / 129, 107, 82 (20kg)
Mel F; 38kg / 62, 62, 65 rx
Sarah; 47.5kg / 110, 90, 94 rx
Rach B; 42.5kg / 119, 108, 105 rx
Bec J; 52.5kg / 96, 46, 38 rx
5.30pm
Grace; 52kg / 62, 64, 60 (14kg)
Mark; 55kg / 96, 73, 70 (16kg)
Kate Spence; 40kg / 54, 46, 35 (14kg)
Karis; 60kg / 75, 63, 60
6pm
Hope; 60kg / 104, 105, 105 rx
Susanna; 55kg / 55, 63, 47 rx
Rach; 60kg / 94, 84, 92 rx
Jb; 120kg / 128, 108, 109 rx
Gemma M; 30kg / 80, 90, 110
Chrissy; 40kg, 91, 84, 95 (14kg, singles)
Chris G; 60kg / 90, 85, 110)
Sophie; 50kg / 112, 112, 112
6.30pm
Leigh; 90 / 100, 87, 79 rx
Dan; 95 / 56, 61, 46 (20kg)
Mike; 45kg / 42, 38, 58 (16kg)
Tim; 65kg / 54, 53, 53