Swinger

Four rounds for time:

9 Thrusters 60/40kg
12 Pull Ups
15 KB Swings 24/16kg
Run 400m

Post Results to Comments.

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3 rounds with 50kg thrusters
18:21.
Need to fix these shoulders. Anyone know a good physio who won't need me to go back 800 times?

Danny

Danny have you tried Jerry at brighton physio in bay st? He is really good and once you're fixed, you're done. he doesn't like to keep you going if its not needed.

1 round 30 kg thrusters
2 rounds 25kg thrusters
1 round 20kg thrusters
12 pullups
16kg KB Swing
400m run
25.02
D

As R'xd
20:34
60kg Thrusters OUCH!

19min 22 sec
9 thrusters 35kg
12 pulls ups
15 swings 16kg
rom 400m
Still can not run on the road due to my knee...

9 Thrusters 35kg
12 Pulls ups
15 Swings 16kg
Row 400m
4 rounds

25:24

Thanks D, will call him today.

As Rxd
60kg Thruster
Chins
24kg KB
Run 400m

Time: 20:04

Just registered for next years Cert I in Feb .... Can't wait!!!

9 Thusters @ 50kg
12 Pull ups
15 Swings @ 24 kg

23:38

John C

I know a good one at North Sydney if you're interested.

Steve Felsher @ Physio for All

I go to him for all my injuries because he treats it and gets you on your way.

Thanks Karl,

I've been to them before. I worked in North Sydney and yes they were really good. Bit far for me to go now though...

Danny

As Rx'd
16:03sec
Mick

9 thrusters 30kg
pull ups onto white band now:-)
Swings 12kg
25:47
Pushed myself so hard i was gagging at the end... SENSATIONAL!

hey guys, its the 1st day in Koh samui...

Ive checked it out already there is a gym right next to internet facitilities..... im sweet.. mite do work out later

cheers helen

Hey Helen,

Hope the gym is CrossFit Friendly.

Great to hear your maintaining it, just need to convert your friends.

Mick

As Rxd with 40kg thrusters
29:23

4 rounds

9 Thrusters 35kg
12 pull ups
15 KB Swings 16kg
400m run

28:01

Jen C

9 Thrusters 50kg
12 pull ups
15 KB swing 20kg
400m

23:08

Scott (Mackay Q)

Well, I've had to make do with whats in the gym here, its small but they have dumbells so I used them. Did the workout while the girls drank by the pool tough chicks is coming up!!!!

9 Thrusters 2 * 10kg weights should hav done the 15's
12 dips
15 swings 25k weight felt light
400m run on treadmill with little incline
20 - 21 min

Nice and hot in this gym over here.......but was fun. Enjoy saturday morning class guys. going for Thai Buffet and show at resort tonight...
Cheers helen

Also signed for Cet 1 in Feb - looking forward to it.

Not able to do above shoulder movements at the moment due to neck strain so missed today - see you all tomorrow

Ouch!
Used 40kg's for thrusters and 20kg Kettle Bell.
Got 32:12.
This one truly gassed me! Worst I've felt ever so far!

9 Thusters - 50kg
12 Pull ups
15 Swings - 24 kg
400m

18:41

Andrew

As Rx'd
21:11

JC

4 rounds

9 Thrusters 35kg
12 pull ups
15 KB Swings 16kg
400m run

21:50

Hey CFX awesome site and training facility ! all you guys motivate us to keep on bettering our selves! my first post !

swinger : as rx'd
35 mins tough one !

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