Thursday 17th Jan 2013

A. T2B Technique & Practice

B. 15min AMRAP

  • 200m Run
  • 5 Burpess
  • 10 KBS (16/24)
  • 20m Overhead Walking Lunge (10/20)

Have you got your photo on the CFQ Members – Hall of Fame yet? If not, be sure to wear your best outfit to the box & see Bec for your shoot!

photo

Comments

  1. Big ups to Rach B. your going to make a awsome cross fitter.
    Toes to rings unbroken, and the speed of a whippet. Great effort this morning.
    Great workout for a sensational morning crew. Thanks Bec.
    Mark

    • Haha was a great session this morning! One day I hope to lift an Rx weight……with lots of perseverance & determination šŸ˜‰ Great effort everyone, see you Saturday!

  2. Awesome work to all the other 6am’ers, a tough little WOD to start your day – keep strecthing out those glutes today.

    Tony – 4 + 200m (16kg, 8kg plate)
    Trav – 5 + 10KBS (16kg, 10kg plate)
    Mark – 5 + 9KBS Rx
    Brigid – 5 + 150m Rx
    Candice – 4 + 5 Burpee (1/2KBS 8kg, 2.5kg plate)
    Rach B – 6 + 100m (12kg, 5kg)
    Olivia – 4 + 6KBS (12kg, 5kg)
    Char – 4 + 8KBS Rx

    Well done to Rach B for her first T2B and numerous unbroken Toes to Rings today, as well as her first kipping pull up last night. Muscle ups by next week, Rach?

  3. 5.30pm Class –
    Jack – 3 + 10 KBS (200m Row for Run) Rx
    Sarah – 4 + 100m (12kg, 5kg plate)
    Amy – 5 (12kg KBS)
    Maddie – 4 + 8m OHWL (12kg, 5kg plate)
    Brad – 4 + 100m (10KB?, 10kg plate)
    Kate – 4 + 5 Burpee (8kg, 2.5kg plate)
    Bec – 6 Rx
    Nico – 3 + 175m (10kg plate)
    Paul – 5 + 200m (20kg, 10kg plate)

    Awesome work team!

  4. 6.15pm (which was a boys club tonight) –
    Reece – 5 (16kg, 10kg plate)
    Mel – 4 + 5 Burpees (16kg, 10kg plate)
    Pete – 4 + 3 Burpees (16kg, 5kg plate)
    Paul M – 3 + 100m (16kg, 10kg plate)

    Great work lads!

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