Wednesday 13 July 2016
Friday 15 July 2016

Thursday 14 July 2016

 

10 rounds for time of:
5 pull-ups
5 push-ups

Rest 2min, Then

5 rounds for time of:
10 Hollow Rocks
10 Kettlebell Swings 28kg/20kg

Rest 2min, Then

2 rounds for time of:
25 wall-ball 10kg/7kg
25 box jumps 24"

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Want to be a strong, cool and really really ridiculously good looking like Dan R?  New Hold Strong t-shirts coming soon...

"Most people celebrate a win. The best analyze a win and see where improvements can be made so that winning becomes a habit rather than an accident."
- John Danaher

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5:30 Jo N 21:36 (B/16r/20")
Gary F 23.25 (B/20/8/20")
Xavier M 17.21 RXD
Roelof S 23.05 (B/20/8)
Paul S 18.48 RXD
Scott A 18.52 (24)

6:30 Pip HR 23.35 (B/Bench/16/6/16")
Sue FL 20.25 (RR/Bench/SitUp/12/4/16"StepUp-20s)
Dani W 16.31 (B/20")
Matt A 21.13 RXD
Brett W 20.26 (24)
Marcus G 20.39 (InjMod)
Ben P 22.11 (24/8)

7:30 B-Dog 18.20 RXD
Gideon P 19.03 (medball Clean)
Letitia D 20.41 (RR/16")

9:30 Matty Mc 20.42 (B/Bench/20/6/20")
Bron J 19.04 (B/Bench/16/StepUps/ModReps)
Mark B 23.15 (B/20/8/20")
Marty A 19.09 RXD
Madura Mc 25.54 (B/Bench/16/20")

12:00 Laura T 19.17
Adam K 18.40
Steve S 18.57
Loic C 20.34
Derek S 19.52
Paddy L 18.14
Darough O 19.37
Auriele S 21.15
Rom D 20.22

16:30 Jason A 28.56 RXD "CF HQ"

17:30 Kirrily A 22.09 RXD
Catherine L 20.11 (B/Bench/16/20")
Coby H 22.12 (B/Bench/20")
Andrew C 18.04 (SU/28R)
Ben N 20.09 (24r/8)
Nat J 18.09 RXD
Erin P 20.47 (20")
Ash M 19.54 RXD
Denise O 21.01 (B/Bench/5/20")
Rhi W 19.05 RXD
Dan W 23.18 (24r/8)

18:30 Daniel C 15.36 RXD
Glenn C 17.08 (24)
David L 20.28 (RR/20/8)
Georgie C 20.18 (RR/Bench/20")
Erin W 21.22 (InjMod)
Tom C 20.48 (ModPU/16/8)
Anthony D 20.10 (24)
Mark M 23.23 (InjMod)
Simon C DNF (24)
Dan R 13.52 RXD
Emily P 4+150m (mod)

18:30 STRENGTH Scott A

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