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Row 5km
29th April 2009
Row 5km for time. 
Craig saying hello from the Lincoln Memorial in Washington
Tabata You Gotta Be Kidding Me
28th April 2009
4 Consecutive Tabata Interval Sets - ie 4 rounds of 8 sets of 20 on / 10 off
The body Crossfit built…the guy on the right
Back Squat
27th April 2009
Back Squat 5x3 
Ben pumping the pushups. WOD 23/4/09
Rest Day
26th April 2009
Rest day! 
Hanna pumping out the pushups: WOD 23/4/09
AMRAP Thrusters, Pullups, Burpees
25th April 2009
AMRAP in 5 minutes (x2 with 1 min break in between)
Angus at the qualifiers 
Heavy front squats
24th April 2009
Front Squats 7x1 
A shot of some of the competitors at the qualifiers
AMRAP Cleans, Pushups, K2E
23rd April 2009
3 rounds of:
Scott, ring dips
Rest Day
22nd April 2009
Rest day! 
Trent tackling the sand dunes at the qualifiers
Cleans then AMRAP
21st April 2009
Cleans - 5x3 Then… AMRAP in 10 mins of:
Angus WOD 3 during the qualifiers
Deadlifts and slams
20th April 2009
10 rounds of:
Sand, lots of sand
Heavy Thrusters
19th April 2009
Thrusters, 7x1 For every break in DU’s on the way to 150, do a pullup as penalty. Pullups are to be completed immediately after DU’s your last double under. 
Amy on the rower
Pullups, cleans and box jumps
17th April 2009
3 rounds of:
Zane resting after a WOD 
AMRAP squats and pullups
16th April 2009
Max rds in 20 minutes:
Amy warming up at the qualifiers
Dianne
15th April 2009
21,15,9 Deadlift (100kg ) 
Trent swinging during the qualifiers
Rest Day
14th April 2009
Rest or Time trial After a thorough warm-up, run 800m as hard as possible. 
Ben during the first WOD at the qualifiers
Snatch, burp, thrust, burp…times 3
13th April 2009
3rds for time:
Angus rowing during the qualifiers
Heavy Deadlift
12th April 2009
Practice Handstand Push-ups Deadlift 1-1-1-1-1-1-1 
Zane (left) and Alex (right) swinging kettlebells
AMRAP pullups, swings, jumps, pushups
11th April 2009
Max rds in 20 minutes:
Scott preparing to do some damage at the qualifiers
Clean countdown
9th April 2009
For time:
Amy with a smile on her dial after winning the 2nd WOD during the qualifiers. Congrats Amy!
Pushups, knees-to-elbows and situps
8th April 2009
5rds for time:
The CF:VIC crew at the end of the qualifiers on the dune.
Strength day
7th April 2009
Front Squats 5x5 
Angus waiting in line for registration at the qualifiers. Image courtesy of Andrew McConnell.
Row, run or swim
5th April 2009
Row 3km OR Run 5km OR Swim 1km 
Craig back squat
Run!
4th April 2009
REPEAT 3 times. Run each run HARD!!
Amy doing thrusters
Push press and row
3rd April 2009
Alex on the rower
Rest
2nd April 2009
Rest. Practice handstand push-ups. 
Sean doing thrusters
Bodyweight Deadlifts
1st April 2009
For time:
Adam on the rower |
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