CrossFit Tea Gardens: Saturday 1st September 2018

Friday, August 31, 2018

Saturday 1st September 2018

Gallagher & McDonald

2 Rounds

· Run 200m
· 16 KB Swings (24/16)
· 16 Pull Ups
· 16 Front Squats (50/30)
· Run 200m
· 14 KB Swings
· 14 Pull Ups
· 14 Front Squats
· Run 200m
· 12 KB Swings
· 12 Pull Ups
· 12 Front Squats

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

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World Class Fitness

FITNESS IN 100 WORDS

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”

- Greg Glassman

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Friday, August 31, 2018

Saturday 1st September 2018

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

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Post a Comment

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