THE "HAPPY BIRTHDAY RACHEL" WORKOUT 26.03.06

Warmed up with a little run/walk around the park followed by some medicine ball drills, box jumps and technique work on the dumbell swing and pull up variations. "Helen" came along to wish Rachel a Happy Birthday
Three rounds for time of
Run 400m
21 Dumbbell swings
12 pull ups

Finished off the morning with a modified game of Hoover Ball, using swings as a net.

Amphious Workout 19.03.06

With Cyclone "Larry" heading our way we upped the intensity in and out of the water.

Note :pushups/squat and burpees performed out of water

Pull 100m , 10 pushups

Kick 100m, 10 squat

Swim 100m, 10 Burpees

= catagory 1

then increase the exercises by 10

Pull 100m, 20 pushups

Kick 100m, 20 squats

Swim 100m, 20 burpees

= catagory 2

Increase again

Pull 100m, 30 pushups

etc

Can you make it to catagory 5 in 30minutes?????????

First Group Workout 12.03.06

WHAT BETTER WAY TO SPEND A SUNDAY MORNING!

Three rounds for time.

Run 400m, 20 Box Jumps/Step ups, 20 Wall Ball Shots

Welcome

For more information on the CrossFit method go to CrossFit.com