Roy

Today @ CrossFit Brookvale

Roy

5Rounds

15 Deadlifts 100/70kg

20 Box Jumps

25 Pull Ups

NOTE:

From 1st May 2011 6am Classes will be on

Mon, Wed, Fri ONLY.

 **All those wishing to compete at the CrossFit Brookvale Games Day on Sunday 19th June must have $40 rego paid by 20th May or you will lose your spot. The day is 90% full and people are on waiting lists wanting to enter. Thanks!!

6 rounder

Today @ CrossFit Brookvale

3 Mu’s

6 rounds

10 Bench Press 70/45kg

150m Row

10 DB Cleans 20/15kg

NOTE:

From 1st May 2011 6am Classes will be on

Mon, Wed, Fri ONLY.

Tempo Deadlift...

Today @ CrossFit Brookvale

Deadlift 4-4-8-8-12 (4010)

2 Rounds

400m Run

20 DB Thrusters 20/15kg

20 Renegade push ups 20/15kg

 400m Run

Thurs 6:30pm Skills Class: Cleans & Front Squats

10min Cindy

Today @ CrossFit Brookvale

2 Mu’s

10mins

Cindy:

3 Rounds

Max Rep Alt Pull ups (Rest 1min)

Max Weighted Ring Dips (Rest 1min)

Max Air Wipers (Rest 1min)

NOTE:

From 1st May 2011 6am Classes will be on

Mon, Wed, Fri ONLY.

Thurs 6:30pm Skills Class: Cleans & Front Squats

Games Day update:  

Wmns novice- 6 spots left, Wmns Int- 2 spots left, Wmns Adv 10 spots left, ALL Mens categories are FULL!! There is a waiting list, so please pay asap people to avoid losing your spot to those waiting/wanting to compete.

5-10-10-5 Shuttle Drill

Today @ CrossFit Brookvale

10 Rounds

Sprint 5-10-10-5 Shuttle Drill

10 KBS 32/24kg

10 Push Ups

NOTE:

From 1st May 2011 6am Classes will be on

Mon, Wed, Fri ONLY.

"Ouch"

Today @ CrossFit Brookvale

Muscle up May: 1 MU Mon, 2 Mu Wed, 3Mu Fri etc till months end

Vira’s Birthday request:

As a ladder: for 30mins

1 squat clean 1 thruster 1 oh squat 40/30kg
2 squat clean 2 thruster 2 oh squat
3 squat clean 3 thruster 3 oh squat

NOTE:

From 1st May 2011 6am Classes will be on

Mon, Wed, Fri ONLY.

Happy Birthday Vira

Today @ CrossFit Brookvale

Rest Day

Happy Birthday Vira

NOTE:

From 1st May 2011 6am Classes will be on

Mon, Wed, Fri ONLY.