(Return to "Sharon's Health - Exercise - Fitness" albumn)

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(Return to "CrossFit - 2009 and 2010" albumn)--------------------(Return to "CrossFit - 2012" albumn)

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PLEASE--NOTE

this program was repeated on Tuesday 17th January 2012 and click HERE for the details

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Tuesday 12th October 2010
click on the logo to go to the Official Web Site

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??-"MISSING"-??

BRETT watching television
     
LAUREN at her night job
     
TAI wandering the streets

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THE--WARM--UP

50 x Burpees

SHARON 5 minutes 19 seconds
     
TANYA 3 minutes 42 seconds
     
KAHLIA 4 minutes 52 seconds
     
RITCHIE 3 minutes 42 seconds
     
JOSH 3 minutes 8 seconds
     
LARS 2 minutes 10 seconds
     
RHONA 6 minutes 36 seconds

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THE--PROGRAM

9 x Push Press / Push Jerks
12 x Deadlifts
15 x Squats		 Repeated Seven Times

SHARON black bar +
7.50 kilo each end
= 15.00+ kilo		 19 minutes 55 seconds
       
TANYA black bar +
10.00 kilo each end
= 20.00+ kilo		 15 minutes 15 seconds
       
KAHLIA black bar +
5.00 kilo each end
= 10.00+ kilo		 16 minutes 2 seconds
       
RITCHIE

PUSH PRESS / JERKS
chrome bar +
11.86 kilo each end
increased to
16.40 kilo each end
= 32.80+ kilo

DEADLIFTS
chrome bar +
20.00 kilo each end
= 40.00+ kilo

 16 minutes 14 seconds
       
JOSH black bar +
13.62 kilo each end
= 27.24+ kilo		 15 minutes 44 seconds
       
LARS 20 kilo bar +
15.00 kilo each end
= 50.00 kilo		 16 minutes 8 seconds
       
RHONA black bar +
3.41 kilo each end
= 6.82+ kilo		 18 minutes 38 seconds

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