Saturday, July 29, 2006

"Kelly in the Mist" July 29th

Warm up
Flip out the tractor tyres and do 50 each of
8lb SlegdeHammer Hits
10lb Sledge Hammer Hits
Ab Mat Sit ups
Five Rounds for time
Run 400m
30 Box Jumps
30 Wall Ball Shots

Saturday, July 22, 2006

The "eat more calcium" workout 22nd July

In the last week or so Crossfit North Queensland participants have broken a finger= netball, a leg = snowboarding and arm from being dropped by a friend???
One turned up to train, one stayed home and the other sent an SMS form hospital to say should wouldn't make it as she was still being plastered....and they call CrossFit dangerous.

Warm up Run 600m
Single leg squats

Workout , as a team
How many rounds can you complete in 20 minutes of
20m walking lunge
40m Sandbag carry
80m tyre drag

Then run around park to pullup bar for a bit more pullup practice

We finished the morning off with a game of hoover ball

Well most of us anyway........perfect time to practice one arm pushups Siobhan.

Saturday, July 15, 2006

Fun for All the Family July 15th

Warmed up with a few tyre flips and some carries followed
50 skips
50 step ups

Todays skills focus was dumbbell cleans

Three rounds for time
Row 500m
80 Sledge hammer hits
80 Ab mat situps

Kids workout = About 3 rounds

10 wall ball shots, 10 step ups on little tyres then flip tyre length of car park.

Plus keep the rower seat warm for mum :)

Tuesday, July 11, 2006

"Stranded with no ID" July 11th

Warm up 4x
Run 300m
50 Skips

Followed by Keetlebell technique then.

KB Squats
KB Swings
Run 300m

Finished off with Pullup work

Rach "votes" this one needs a name

Saturday, July 08, 2006


Warm up with a jog around park and techquie work on Lunges, squats, push ups and burpees.

Pick 10 exercises from the list,
Run between the various stations throughout the park and storm through for time.

50 Walk lunges
2 laps Tyre drag
3 Rope climbs/pulls
30 Log jumps/stepups
20 Pull ups
15 Burpees
25 Kettlebell Swings
15 Knees to elbows
1 lap Monkey bars
15 Ring dips
20 Situps
20 Squats
20 Double unders

Finish of with 4min Tabata Squat 1 min rest 4 min Tabata Pushups

Saturday, July 01, 2006

"Baggage" 1st July

Warm Up
Run to corner
15 double unders
Run to next corner
25 sit up
Run to next corner
35 pushups
Run "home"

Flip out the tyers and do 3 x 30 second efforts each for reps of Sledge hammer hit/Set ups

3 Rounds For time

Heavy bag to the corner and back 200m
50 Situps with Ab Mat
50 Back extensions