CrossFit Attitude

Monday, November 8th, 2010

















Snatch
80% 1 x 3
85% 1 x 2
80% 1 x 3

Power Clean
80% 1 x 3
85% 3 x 2
75% 4 x 3

-Break-

50 Bar dips (In the least amount of sets as possible)

-Break-

WOD

AMRAP in 7 min of:
7 Box Jumps, 24"/18"
7 Sumo Deadlift High Pulls, 40kg/30kg

Mobility WOD

Trainer profile

Shannon - Owner/Head Coach

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• Certificate III in Fitness
• Certificate IV in Fitness
• Diploma of Fitness
• Level 1 Strength and Conditioning Coach, ASCA
• Level 1 Sports Trainer
• CrossFit Level 1 Trainer
• Fitness Australia Level 2 Exercise Professional
• Senior First Aid Certificate
• Certificate IV in Training and Assessment
• Strength and Conditioning Coach for Warners Bay Bulldogs AFL Club

CrossFit Competition Experience

• CrossFit Australasia Regional 2009
• CrossFit Norwest Games 2009
• CrossFit Brisbane Hardnup Challenge 2009
• Wounded Warriors Games day at CrossFit FX 2009
• CrossFit Newcastle Games day 2009
• CrossFit NSW Sectional held at CrossFit Newcastle 2010
• CrossFit Australian Regional 2010
• CrossFit Brookvale Games Day 2010
• CrossFit BodyM Rise of the Machines Games day 2010
• CrossFit Brisbane Hardnup Challenge 2010
• "Smash Clash" CrossFit Smash 2010
• "Gong Games" CrossFit Wollongong 2010
• "Made of Steel Challenge" CrossFit Newcastle 2010
  

Stats

Squat - 130kg

Deadlift – 170Kg

Shoulder Press - 75kg

Bench Press – 102.5Kg

Clean – 100kg

Angie – 16:55

Fight Gone Bad - 376

Fran – 3:00

Grace – 2:25

Max muscle-ups – 5 ish?

Max Chin-ups - 52

500m Row - 1:24.5

Elizabeth – 8:43 (full squat clean)