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PROFILE NAME; CFPenrith

Australian Regional Masters Events Announced

Unleash hell Jen all of CFP is behind you. Your an inspiration.

The following workouts will apply to all Masters events at all Regionals. The schedule of the events will be determined by each region, the order of events and range of motion standards of each workout will remain the same.

Event 1 (15min time cap)
Three rounds for time of:
50 Double unders
21 Kettlebell swings (1.5 pood men / 1 pood women)
12 Pullups

Event 2 (10min cap)
1 Rep Max Thruster

Event 3
As many rounds as possible in 20 minutes of:
5 Chest to bar pull-ups
10 Push-ups
15 Squats

Scoring

The scoring will be like 09 Games. One point for first, two for second, twenty for twentieth. Obviously, there will be no calculating of the rankings until all the Regionals are complete. Add up your ranking from each of the three workouts. The 15 men and 15 women with the lowest overall scores will compete in July at the Games for the titles of Masters Champions.

Courtesy of crossfit.com (Games page)

Australian Regional Events Announced

Saturday 8th May

Individual Event 1
Max reps in Five minute, ground-to-overhead (50/30kg)

Individual Event 2
2 Sled Pull overs 20m (20/10kg)
21 Box Jumps
21 Kettlebell Swings (32/24kg)
2 Sled pull overs 20m (40/20kg)
15 Box Jumps
15 Kettlebell Swings 32kg (24kg)
2 Sled pull over2 20m (60/30kg)
9 Box Jumps
9 Kettlebell Swings (32/24kg)

Individual Event 3 (25 Min cap)
12 Overhead Squats (60/40kg)
21 Pull-ups
2700m Run
21 Pull-ups
12 Thrusters (60/40kg)

Affiliate Cup Event 1
Max reps overhead squats in ten minutes (50/30kg), each team member must attempt. Only one bar is lifted at once.

Affiliate Team Event 2
In a team of four every team member must complete three rounds of 15 rep of Kettlebell swings (32/24kg), 15 Burpees, Sled drag. One of the team members will rest then when sled gets back they can rotate to the next exercise.

Affiliate Team Event 3.
Each Team must carry a 15kg sand bag around the track (2700m total). Only one person can carry the bag at once. Every member must carry the bag for a minimum of 100m.

Sunday 9th May

Individual Event 4 Men

3 Rounds for time of:
6 Muscle-ups
12 Squat Snatches (40kg)
18 Toe-to-Bar

Individual Event 4 Women
3 Rounds for time of:
3 Muscle-ups
6 Squat Snatches (25kg)
9 Toe-to-Bar

Individual Event 5
AMRAP in 10min
6 Deadlifts (120/70kg)
* 6 Clean and Jerks (60/30kg)

* Full squat clean and jerk.

Affiliate Team Event 4
Each team member must cycle through each station, only one person can exercise at once. The team can’t progress until they have finished the station.
Each team only has two bars.
9 Deadlifts 120/70kg
15 Pull Ups
21 Thrusters 40/30kg

Affiliate Team Event 5
Each team must lift from ground-to-over head through a full squat 5000kg.
The team has 1 bar, the weights are pre-set at a load prior to commencing.
Once the load has been decided it can’t be changed.
Each team member must complete ten lifts each.
60kg =84 lifts
50kg = 100 lifts
40kg = 125 lifts
30kg = 167 lifts

Due to the requirements of the venue we have a protective surface over the grass. Some athletes may find it beneficial to wear gloves whilst conducting the workouts. Others may prefer to just harden up.

To our 3 girls (individuals, Amanda, Veronica & Lynne) Our Affiliate Cup squad (Courtney, Jo, Justine, Dan, Shane & Jody) This is a great weekend in your CrossFit journey, enjoy the day. All of CFP is behind you.

7/5/2010

WOD

For time

1 – 2 – 3 – 4 – 5 – 6 – 8 – 9 – 10

Ring Dips

Burpees

Wall Balls

Skills

Something you suck at!!!!

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BARBARA

Miranda Oldroyd and Lindsey Smith, Under Armour/IMG training facility, Bradenton, FL

5 Rounds for time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Compare http://crossfitpenrith.blogspot.com/2009/10/barbara.html#comments

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