Friday 14th February 2014

A. 3 sets for quality

  • 8 Ring Dips
  • 8 Alternating Pistols

 

B. “Love from your Med Ball”

3RFT

  • 15 Med Ball Cleans (7/9)
  • 20 Russian Twists (7/9)
  • 25 Wall Balls (7/9)
  • 400m Run with your Med Ball

5 Burpess penalty onto your Med Ball for each time you drop the ball during the run.

 

Happy Valentines Day CFQ’ers!

valentines

Comments

  1. Ads; 15.20 (600m row)
    Rod; Dips (O)/ 16.43 (15kg no wb)
    Stu S; Dips (Y) / 19.29 (7kg, red ball)
    Callum;
    Teisha; Dips (O) / 20.00 (3kg,)
    Luke P; Dips (Y) / 20.58 rx
    Trav L; Dips (Y) / 17.17
    Kate s; Dips (O) / 18.55 rx
    Hope; Dips (O)/ 19.25 (500m row)
    Jez; 16.52 rx
    7am
    Candice; 17.50 (6kg)
    Mat; 21.11 rx
    Cass; 19.35 (4kg, 200m run)
    Brett; 22.00 rx
    Megs; 19.53 (6kg)
    5pm
    Mitch; 16.37 rx
    Mac; 17.50 (fr Sq)
    Hol; 19.50 (5kg)
    Marshy; 13.47 rx
    Caitlin; 16.45 (4kg)
    Mel; 15.19 rx
    Laura; 17.21 (6kg)
    6pm
    JB; 19.57 rx
    Matt; 18.27 (7kg)
    Marie; 18.45 (3kg)
    Kat R; 19.14 rx
    Open
    Lloyd
    Lachie

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