TABATA
Wall Balls 9/6
Burpee Boxjumps 24/20
KB swings 24/16
Pat Rx 195
Johl Rx 116
Heather Rx 160
Laura 12kgs 163
Kate Rx 178
a) Back Squats 3-3-3-3
b) 3 Rounds for time
10 pushpress 40/30
10 TGU (alternating) 12/8
Pat a) b) Rx 6.21
Dean a) b) 10kgs 9.34
Nigel a) 110-120(f)-115(2)-110 b)Rx 7.10
Heather a) 40-50-60-65 b) 5kgs
Jayne a) 30-40-50-50 b)20kgs 3.43
Kate a) 40-45-50(2)-50 b)25kgs 4.56
Andre a) 40-45-60-65 b) 30kgs/5kgs 8.30
Maddie a)30-40-50-50 b) 12kgs KB cleans/25kgs 3.50
Ali a) 30-40-50-50 b)20kgs 3.55
Jodie a)30-40 b) 23kgs 7.50
Jim a)110-130-140-135 b) 6.08
James a)40-50-50 b) 30kgs/8kgs 8.06
Laura a)30-40-50-50 b) 6.37
Hollywood a)80-100-105-100 b) Rx 7.19
Ingredients:
680 grams boneless beef chuck
6 cups of water
1 1/2 cups sliced celery
1 1/2 cups sliced fresh mushrooms
1 cup carrots
1 cup chopped onion
1 teaspoon salt
1 teaspoon dried rosemary, crushed
1/2 teaspoon pepper
1 clove garlic, minced
1 170gram can tomato paste
1/2 cup quick-cooking barley
Directions:
Trim fat from meat; cut into 1cm cubes. In a dutch oven, combine meat, water, celery, mushrooms, carrots, onion, salt, rosemary, pepper and garlic. Bring to boiling; reduce heat. Cover and cook for about 1 1/4 hours or until meat is tender. if necessary skim fat.
Stir in tomato paste and barley. Return to boiling; reduce heat. Cover and simmer for about 10 minutes or til barley is done.
7 rounds for time
7 pullups
7 burpees
7 deadlifts 30/20
7 kettlebell swings 24/16
7 squats
7 wall balls 9/6
7 thrusters 30/20
Darcy Rx 18.45
Nigel red band 22.43
Jayne red band 27.16
Ali 6rds & blue band 22.20
Kate orange band 20.54
Steffan 3rds 11.25
AB 3rds 13.16
Deano 4rds + 7 pullups 15.52
Will 3rds 19.06
Mouse 3rds 11.32
Maddie 6rds + 6 pullups 23.00
Jodie 4rds 16.38
Jim Rx 21.56
AMRAP 15minutes
7 pullups
9 SDHP 40/30
11 situps
Mad Rx 9+20
Kate orange band 10+26
Hollywood Rx 10+2
Mouse 20kgs 8+9
Will 20kgs & rings 6
Chloe red band 10+16
Jodie 25kgs & red band 9+1
Jayne 20kgs & blue band 10+12
Holly 20kgs & blue band 9+4
Nigel red band 9
Kate orange band 10+24
Ali blue band 10+16
Ridz Rx 10+25
5 rounds for time
3 wall climbs
6 knees to elbows
9 boxjumps 24/20
12 one legged squats (alternating)
Nigel balance 10.24
Kate balance 9.21
Darcy Rx 8.24
James 3 rounds 6.23
Heather balance 13.52
Jayne Rx 10.13
Kaz 3 rounds & balance 9.29
Chloe balance 11.12
Wor balance 12.07
Browny Rx 11.42
Snelly balance 15.41
Mouse 3 rounds & balance 7.44
Andre balance & 18”box 13.39
Rhiannon 18”box, balance & 1.8m wallstands 16.56
Jodie balanced 11.04
Maddie HSPU’s one legged 9.03
Holly balanced 13.50
AB squats 12.41
Jim Rx 9.45
Hollywood Rx 10.36
CINDY
20 AMRAP
5 pullups
10 pushups
15 squats
Kate orange band 19+2
Darcy Rx 19+24
Chloe blue band & knees 21
Maddie orange band 19+7
C2 red band & knees 18
Jaynie blue band & knees 18
Pat Rx 18+10
Nigel Rx 13+15
Heather blue band & knees 18+16
Hollywood Rx 20+25
Jodie red band & knees 16+7
Picko Rx 13+29
Rhainnon purp & 10 mins 8+15
Ridz Rx 19+10
3 rounds for time
40 Situps
30 Wall balls 9/6
20 Boxjumps 24/20
Pat Rx 13.31
Jayne 18 box 16.55
Holly 18 box 13.12
Chloe Rx 10.31
Ingedients
1 cup sliced fresh mushrooms
1 tablespoon margarine
1 cup water
1 tablespoon snipped fresh parsley
1/2 teaspoon dried basil, crushed
1/4 teaspoon salt
1/8 teaspoon dried oregano, crushed
Dash pepper
2/3 cup couscous
1 medium tomato, peeled, seeded and chopped
Directions
In medium saucepan cook mushrooms in hot margarine until tender.
Carefully add water to saucepan. Stir in parsley, basil, salt, orengano and pepper. Bring to boiling; remove from heat. Stir in couscous.
Let stand, covereed, for 5 minutes. Stir in tomato and serve.
Makes 4 servings.
AMRAP 10 minutes
7 Thrusters 40/30
7 situps
7 pullups
Nigel red band 7+3
Maddie 13kgs & blue band 7+19
Christina 20kgs & blue band 6+7
Chloe 20kgs & red band 7+5
Sav orange 7+4
Heather red band 5+19
Maddie PP 30kgs & red band 7+7
Kate WB & orange 11
Picko Rx 5+2
Jodie 20kgs & red band 7+1
Jim Rx 7+15
Holly 20kgs & blue band 5+3