Friday 17th January 2014

A. Rope Climb Skills / Practice 

 

B. 3RFT

  • 400m Run
  • 2 Rope Climbs
  • 20m O/H Lunge (15/20)

 

Scaling options for Rope Climb –

  • Half height  
  • Each Round  – 6 Ring Rows, 6 Knees to Elbows instead of 2 rope climbs 

Note: Bring/wear long socks for rope climbs. 

cf open

Registrations for the CrossFit Ganes Open have commenced. 

Details on joining the CFQ Team will be released next week.

We’d love to see a good number of you get involved! 

Comments

  1. 6am
    Cass; 15.00 – 2 + 5m lunge (RR, 5kg)
    Teisha; 14.40 (RR, R2C, 10kg)
    Blake; 12.54 (RR, K2E, 15kg)
    Stu s; 14.00 (ring row)
    Tony; 15.00 – 2 round + 1 rope RX
    Kat c; 13.01 (blue, 10kg)
    Laura; 13.50 (blue, 15kg)
    Liz; 10.47 (RR, K2E, 10kg)
    Cindy; 14.07 (RR, L2E, 10kg)
    Kate S; 14.00 (B)
    Hope; 12.50 (RR, K2E, 15kg)
    Travis L; 13.30 (rope x1, RRx2, 20kg)
    Jez; 9.46 (RR, K2E)

    7am
    Acacia; 11.14 (Half Rope, 10kg)
    Luke; 11.12 (RX)
    Candice; 12.48 (RR, K2E)
    Bec; 11.23 RX
    5pm
    Marshy; 9.58 RX
    Mel; 12.46 RX
    Nathan; 14.13 (B)
    Mac; 10.57 (20kg)
    Jody; 12.35 (B, 15kg)
    Az; 10.48 RX
    Lachie; 11.35 RX
    Rach B; 10.27 (B)
    6pm
    Chrissy; 20.27 (lying rope climb, 10kg)
    Sean; 10.55 RX

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