7 rounds for time
15 deadlifts 60/40
15 situps
Ali 7.10
Holly 6.20
Picko 8.10
Nigel 6.57
AB 8.47
Sam 7.58
Mouse 8.21
Dave 6.59
Kate 5.37
Daniel 6.52
Maddie 5.25
Laura 6.35
Chloe 5.58
Hollywood 5.42
15minute AMRAP
12situps
12 walking lunges 20/10
12 wall balls 9/6
Nigel Rx 8+19
Picko Rx 6
Sav Rx 8+18
Christina 5kg WB 5+27
Chloe Rx 10+17
Kate Rx 9+17
Hollywood Rx 9+5
Snelly Rx 7+24
AB KB of lunges 6+32
Steffan Rx 5+24
Jayne Rx 8+5
Ali Rx 9+5
Jodie Rx 8+7
Sam 7kgs WB & 10kgs lunges 7+6
Dave 10kgs lunges 7+31
Mouse 10kgs lunges 8
Dan 10kg lunges 8
Maddie Rx 11
Ridz Rx 9
Sam Lees 5kgs WB & lunges 8+12
Nick Rx 7+30
Snatch, C & J practice (10-15 minutes)
For Time
10-9-8-7-6-5-4-3-2-1 reps
Burpees
1-2-3-4-5-6-7-8-9-10 reps
KB Swings 24/16
Kathryn MB & 8kgs 7.09
Kate Rx 5.34
Nick Rx 6.29
Dan 20kgs 7.05
Pat Rx 6.12
AB Rx 7.53
Chloe 6.40
Jayne Rx 7.09
Jodie Rx 6.24
Holly Rx 7.20
Hollywood Rx 5.40
Nigel Rx 6.23
Leesa 8kgs & MB 6.36
Ali Rx 8.25
Lucy 12kgs & MB 6.28
Ridz Rx 5.11
Wor Rx 7.42
Chloe Rx 6.51
Maddie PLYO pushups 5.12
Snelly 20kgs 5.40
Mouse 20kgs ?
Ingredients:
1/4 cups margarine, softened
1/2 cups sugar
1 egg
1/4 skim milk
1/2 teaspoon vanilla
1/2 cup finely shredded carrot
1 cup all-purpose flour
1 1/4 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
Dash ground nutmeg
Nonstick spray coating
2 teaspoons sifted powdered sugar
Directions:
In a small mixer bowl, beat margarine and sugar until blended. Beat in egg, milk and vanilla. Stir in carrot. In another bowl, combine flour, baking powder, cinnamon, salt and nutmeg. Add carrot mixture and stir until all combined.
Spray an 20x20x5cm baking pan with nonstick spray coating . Pour batter evenly into pan.
Bake in a 180 degree oven for 20-25 minutes or until toothpick inserted near the center of the cake comes out clean. Cool on wire rack (if desired, remove from pan after cooling 10 minutes, then cool completely)
Lightly shift powdered sugar evenly over cake. Serve.
Makes 9 serves.
HELEN
3 rounds for time
run 400m
21 KB swings 24/16
12 pullups
Nigel red band 11.41
Heather red band 12.10
Darcy Rx 8.25
Laura 12kgs & blue band 11.36
Picko row & 20kgs 12.09
Jodie red band 11.16
Holly 12kgs & blue band 10.51
Daniel 16kgs & blue band 9.52
Kate orange band 9.52
Dean 16kgs & blue band 14.43
AB blue band 11.45
Chloe 12kgs & blue band 10.39
Jayne red band 13.02
Ridz Rx 9.31
a) Deadlifts 3-3-3-3
b) 7 min AMRAP
9 squats
6 boxjumps 24/20
3 HSPU
Kate a) 60-70-75-77 b) bands 10+8
Mad a) b) 6+7
C1 a) 50-55-60(1F)-57 b) pike 7+12
Heather a) 60-70-80-85 b) pike 7+15
C2 a) 50-60-70-75-86 b) 10+13
Hollywood a) 120-130-140 attempt b) didn’t do it
Dan a) 90-100-110-120 b) 6
Jayne a) 50-60-70-75-70 b) 9+16
Nigel a) 120-130-140-150(2F) b) pike 8+12
Nick a) 120-130-140×1- b) 5 Rx
Ali a) 60-70-75-80-86 b) pike 9+5
Dave a) 80-80-90-100-110 b) bands 7
Mouse a)80-90-100-110 b) 5
Holly a)50-60-70-70 b) 10+9
Jodie a)60-70-75-80(2F) b) bands 7+11
Will a) 110-120-130-140 b)
Rdiz a) 130-140-150-160(1F) b) 8+4 Rx
12 minute AMRAP
15 Pushups
10 deadlifts (BW)
5 toes to bar
Jayne knees & 40kgs 7+7
Kate 50kgs & K2E 7+9
Nigel 60kgs 8
Maddie 30kgs 7+9
Andre 60kgs 6
Ridz Rx 7+27
Ali 30kgs & knees 8+29
Jodie 45kgs & knees 7+27
Dave 45kgs 5+27
AB 60kgs & K2E 7+6
Daniel 40kgs 8
Hollywood Rx 8+25
Laura 30kgs & K2E 8
Snelly 60kgs 5+6
Mouse 40kgs 6+25
Steffan 60kgs 7
FRAN
For time 21-15-9
Thrusters 40/30
Pullups
Kate orange band 8.12
Jayne 25kgs & red band 7.28
Pat Rx 4.49
Nick Rx 6.36 PR
Will 30kg PP & rings 10.00
Steffan 30kgs & red band 7.33
Snelly 30kgs 10.00
Hollywood Rx 6.46 PR
Ali 20kgs & blue band 4.48
Wor 20kgs & blue band 5.24
Picko situps for thrusters 5.15
Daniel 20 jumping 3.39
Holly 20kgs & blue band 5.42
Jodie 25kgs & red band 6.59
Jim Rx 4.52 PR
Maddie PP 8.34