Monday 4th November 2013

November 3, 2013 By 1 Comment

Don’t forget all WOD’s now in the new box at 94 McCoy Street and you must book your classes. 

A. Squat Clean 

5-5-5-5-5

  • In partners, lift every 2 mins – One partner will lift on 0, 2, 4, 6 , 8 mins the other at 1, 3, 5, 7 & 9.
  • Increase weights as you go.
  • Each lift should be touch and go.

 

B. Annie 

50-40-30-20-10

  • Double Unders 
  • Sit-ups

 

7pm Weightlifting Class

Split Jerk

  • 3-3-2-2-1-1

 

cfq2

 

Filed Under: WOD

Comments

  1. Bec says:
    November 5, 2013 at 4:40 pm

    6 am
    Candice; 30, 40, 45, 47.5, 50 – 10:24 RX
    Reggie; 50, 53, 58, 60, 60 – 8.28 RX
    Liz; 20, 20, 20, 20, 20 – 8:00 (Singles)
    Brett; 50, 55, 55, 60, 60 – 8:54 RX
    Sez; 25, 27.5, 30, 30, 30 – 9.35 (Singles)
    Alicia; 30, 35, 35, 35, 40 – 9.51 RX
    Paul G; 40, 45, 50, 55, 60 – 6:44 RX
    Tony; 30, 35, 40, 45, 45 – 9:00 (singles)

    7 am
    David; 40, 50, 60, 65, 70 – 14:01 RX
    Mel W; 25, 27.5, 27.5, 27.5, 30 – 16:06 RX

    5 pm
    Deb; 30, 35, 37.5, 40, 42.5 – 7:45RX
    Abbey; 30, 35, 37.7, 40, 42.5 – 10:04 RX
    Helen; 25, 30, 35, 40, 42.5 – 8:19 RX
    Bec J; 18, 23,25, 27, 29 (power clean) – 9:32 (s2o, 8kg)
    Hol; 18, 23, 25, 27, 29 – 13:35 RX
    Lee; 40, 50, 60, 65, 67.5 – 6:40 RX
    JT; 40, 50, 60, 70, 75 – 9.10 RX

    5.30 pm
    Jez; 50, 54, 54, 54, 54 – 9:03 (singles)
    Stewy; 60, 60, 70, 70, 70 – 7:06 (singles)
    Tyler; 40, 42.5, 45, 45, 47.5, 50 – 11:53 (singles)
    Mac; 60, 60, 60, 60, 60 (front squat) – 10:24
    Karis 25, 30, 30, 35, 35 – 9:56 (singles)
    Kate; 25, 25, 25, 25, 25 – 10:51 RX
    Anna; 25, 25, 25, 25, 25 – 8:41 RX

    6 pm
    Chelsea; 35, 37.5, 39.5, 40, 40 – 11:10 RX
    Jack; 60, 65, 70, 75, 75 – 10:34
    Rach; 30, 35, 37.5, 39.5, 40 – 7:43
    Ash; 18, 23, 28, – 9:16 (singles)
    Caitlin; 18, 23, 28, 33, 35 – 9:27 (singles)
    Mel; 50, 55, 60, 62.5, 65 – 6.20 RX
    Matt; 27, 29, 31.5, 36.5, 37.5 – 10:51
    Graeme; 18, 22, 24, 26, 26 – 11:00
    Leigh; 50, 55, 60, 62.5, 65 – 10:33 RX

    6.30pm
    Bridget; 20, 23, 26, 29, 32 – 6:55 RX
    Char; 30, 30, 30, 30, 30 – 7:53 RX
    Beck; 20, 20, 20, 20, 20 – 9:31 (singles)
    Liv; 20, 25, 30, 35, 37.5 – 9:47 RX
    Dawie; 40, 40, 40, 40, 40 – 11:12 RX
    Bec; 40, 45, 47, 49, 51 – 5.30 RX
    Dave; 70, 75, 80, 80, 80 – 5:55 RX
    JB; 80, 85, 90, 90, 90 – 7.39 RX

    7pm – OLY LIFTING
    Movement: Split Jerk
    Mark; 65, 75, 90, 95
    Helen; 40, 48, 50, 55
    Chelsea; 40, 48, 50, 55
    Jen; 45, 47.5, 50, 53
    Candice; 45, 47.5, 50, 53, 54

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