Untitled Document

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(Return to "Sharon - CrossFit - 2009/2010" albumn)-------------------------(Return to "Sharon - CrossFit - 2011" albumn)

(Return to "Sharon - CrossFit - 2012" albumn)

Tuesday 30th August 2011
and
Thursday 3rd November 2011
and
Wednesday 15th February 2012
(Tanya Only)
and
Saturday 24th March 2012
and
Tuesday 8th May 2012
and
Thursday 28th June 2012

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The Program

.	SIX--ROUNDS . 6 x Squat Cleans . 6 x Push Ups . 6 x Kettle Ball Swings . 6 x Thrusters . 6 x Pull Ups . 6 x Burpees

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Details and Times

!!--lots of different weights used--!!

REMEMBER

do not compare times

this chart is to check on

YOURSELF

the next time this program is completed

NOTE - this routine has been completed a number of times
however, Tuesday 30th August 2011 was the first time the results were recorded

NAME	DATE	TIME	NOTES

TANYA	30th August 2011	18 minutes 34 seconds	black bar plus 20 kilo ... 16 kilo kettle ball red powerband
	3rd November 2011	21 minutes 13 seconds	20 kilo bar ... 16 kilo kettle ball two rounds with a red powerband then blue
	15th February 2012	19 minutes 24 seconds	20 kilo bar plus 5 kilo ... 20 kilo kettle ball red powerband
	24th March 2012	21 minutes 39 seconds	20 kilo bar plus 5 kilo ... 20 kilo kettle ball blue powerband but did chest-to-bar pull ups
	28th June 2012	18 minutes 02 seconds	20 kilo bar ... 20 kilo kettle ball red powerband



LARS	30th August 2011	15 minutes 34 seconds	20 kilo bar plus 30 kilo ... 32 kilo kettle ball
	3rd November 2011	14 minutes 47 seconds	20 kilo bar plus 20 kilo ... 24 kilo kettle ball
	24th March 2012	19 minutes 27 seconds	20 kilo bar plus 30 kilo ... 32 kilo kettle ball
	8th May 2012	18 minutes 02 seconds	20 kilo bar plus 30 kilo ... 32 kilo kettle ball



MATT	30th August 2011	19 minutes 47 seconds	20 kilo bar plus 20 kilo ... 24 kilo kettle ball



KEN	30th August 2011	22 minutes 12 seconds	20 kilo bar plus 20 kilo ... 24 kilo kettle ball red powerband
	24th March 2012	28 minutes 02 seconds	20 kilo bar plus 20 kilo ... 28 kilo kettle ball orange powerband
	8th May 2012	22 minutes 25 seconds	20 kilo bar plus 20 kilo ... 28 kilo kettle ball orange powerband
	28th June 2012	21 minutes 50 seconds	20 kilo bar plus 20 kilo ... 32 kilo kettle ball orange powerband



JOSH S	30th August 2011	22 minutes 12 seconds	20 kilo bar plus 20 kilo ... 24 kilo kettle ball red powerband
	24th March 2012	28 minutes 01 seconds	20 kilo bar plus 20 kilo ... 28 kilo kettle ball red powerband



JOHAN	30th August 2011	15 minutes 41 seconds	silver bar plus 30 kilo ... 24 kilo kettle ball red powerband
	24th March 2012	26 minutes 27 seconds	20 kilo bar plus 20 kilo ... 28 kilo kettle ball red/orange powerband
	28th June 2012	18 minutes 10 seconds	20 kilo bar plus 20 kilo ... 28 kilo kettle ball orange powerband



SHARON	3rd November 2011	24 minutes 07 seconds	silver bar plus 10 kilo ... 16 kilo kettle ball blue powerband
	24th March 2012	28 minutes 38 seconds	20 kilo bar ... 16 kilo kettle ball blue powerband
	8th May 2012	25 minutes 10 seconds	20 kilo bar ... 16 kilo kettle ball blue powerband
	28th June 2012	20 minutes 12 seconds	silver bar plus 5 kilo ... 12 kilo kettle ball blue powerband..........INJURED



SCOTT	3rd November 2011	17 minutes 45 seconds	20 kilo bar plus 20 kilo ... 24 kilo kettle ball



JUSTINE	24th March 2012	21 minutes 50 seconds	black bar plus 5 kilo ... 8 kilo kettle ball blue powerband
	8th May 2012	20 minutes 10 seconds	black bar plus 10 kilo ... 12 kilo kettle ball blue powerband



COLIN	24th March 2012	23 minutes 19 seconds	20 kilo bar ... 16 kilo kettle ball blue powerband
	28th June 2012	20 minutes 12 seconds	20 kilo bar plus 5 kilo ... 20 kilo kettle ball red powerband



MILLIE	24th March 2012	28 minutes 00 seconds	silver bar plus 10 kilo ... 12 kilo kettle ball blue powerband
	8th May 2012	23 minutes 35 seconds	silver bar plus 10 kilo ... 12 kilo kettle ball blue powerband
	28th June 2012	21 minutes 16 seconds	heavy silver bar plus 15 kilo ... 16 kilo kettle ball blue powerband



ELSIE	24th March 2012	25 minutes 04 seconds	silver bar plus 10 kilo ... 12 kilo kettle ball blue powerband



JESS S	24th March 2012	25 minutes 04 seconds	silver bar plus 5 kilo ... 16 kilo kettle ball completed jumping pull ups



JESS O	28th June 2012	18 minutes 53 seconds	black bar plus 10 kilo ... 12 kilo kettle ball blue powerband