Posts by Michelle VanDerByl

Wayne 65 – 110 Rxd Tat 30 – 72 (20) Renata 65 – 83 Rxd Gavin 70 -105 Rxd Chantelle 35 – 72 (20) Tim 70 – 91 Rxd Cassie 50 HPC – 130 (hang, step up) Kiev 65 – 86 Rxd Marissa – 111 (17kg sangbag) Elizabeth 42.5 – 122 Rxd Jarrod 90 –…

030418 – Results

March 30, 2018

Wayne 100 – 10:45 Rxd Tat 50 – 7:15 (30, step up) Matt 120 – 6:57 (80) Ngarelle 115 PR! – 6:38 (45,step up) Kiev 150 – 8:34 Rxd Cassie 75 – 6:14 (50) Marissa – 6:54 (mod) Jarrod 170 – 4:44 Rxd Elizabeth 80 PR! – 5:15 (55) Luz 65 – 5:33 (40, step…

040418 – Results

March 30, 2018

Trish -5 (KB snatch) – 40 (KBS) – 7:55 (row, hollows) Marissa – 4 (BLK) – 5(blk) – 10:12 (S) Daz 60 – 8 – 25 – 19 (max HSPU) Gavin 70 – 13 – 31 – 10:33 (DB press) Matt 70 – 11 – 22 – 7:08 (b0x) Kiev 15 – 18 – 2…

020418 – Results

March 30, 2018

Kiev – (50) 217 squats Marissa – (50) 8 rounds (band) Tim – (50 8 Rounds Rxd Kev (50) 7 Rounds (RR) Wayne – 59:14 Rxd (not full squat depth) Raelene – 52:55 (row,RR,DB press sub pushup) Don – (50) 40 squats Rxd Vee – 69:27 (band) Em 67:14 (band, 200 squats,KPU) Belle 64:14 Rxd…

300318

March 29, 2018

Its GOOD FRIDAY!!! 9:30am Class ONLY! Warm Up: Bring Sally up (choice of squat or push up) Wod 1: “mini bowl comp wod” max efforts for time 500m Row 400m Run Rest Wod 2: 5min AMRAP 10 KB Swings (32/24) 10 Sit Ups (Rxd+ vups) Rest Wod 3: Partner Wod 1 – 1 do full…

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March 28, 2018

Friday – Good Friday there will be a 9:30am class ONLY! and Saturdays are back to normal with a 7am class and 8:30am! Strength: 5RM Split Jerk 10 Bent Over Rows 10 Side Bends Wod: 7min AMPRAP 3/3, 6/6, 9/9 etc Push Jerk (50/35) Toes to Bar Cash Out: 50 Hollow Rocks 25 Side…

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March 27, 2018

Strength: 3RM Squat Clean Wod: For Time 21-18-15-12-9-6-3 Squat Cleans (42.5/30) run 200m after every set Results (Click Here)

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March 26, 2018

Good Friday 9:30am Class ONLY and Easter Monday 9:30am Class ONLY All Open Scores to be in by 10:30am today! I have 2 x chocolate protein powder for sales $45 each if your keen speak to a coach please Strength: 1RM Bench Press (refer 140917) 10 Ring Rows 20 Russian Twist between sets Wod: For…

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March 25, 2018