"Team work and Tyres" 29th October

Warm Up
Run/jog around park then
3x10
stepup/jumps
Pushups
Dips
Lunges

In teams of three
Tyre drag,
KB Farmers carry
Dynamax Waiters carry
One team member carries an each activity for set distance.
When all team return to the start rotate activies till all have been completed by each team member.

To finish off each person does a tyre drag while all other team members squat

3 Rounds for time
20 wall ball shots/20 ab mat situps




Finish off with a game of Hoover Ball

"Its an arms Days, right?" 24th October

Warm up
Run 300m
3 x15
Squats,
Pushups,
Single arm body rows,
Dips



21 Over Head Lunges (each leg)
Run 300m
21 Dumbbell Swings
15 OHL (each leg)
Run 300m
15 Dumbbell Swings
9 OHL ( each leg)
Run 300m
9 Dumbbell Swings

Row,Row, Row your..... C2 21st October

Brisbane Indoor Rowing Championship Row 500m Max Effort

Handstands with the Guys from CrossFit Swift.Fit (Brisbane)

Then row 2000m for time

"No walls" workout 19th October

Wall ball without a wall and rope climbs with your feet still on the ground,
CrossFit knows no boundries and can be scaled meet the needs of anyone

Warm up
Lap of park followed by
3x15 Step ups, Dips, Lunges

Three rounds for time
20 Tree ball shots
tyre drag
2 rope climbs
tyre drag

Play in the park 14th October

Warm up
2 x 100m medicine ball throw "first to goal"
100 tyre hits with slegde- hammer
1x100m medicince ball throw "least to goal"
Sprint 100m with med ball


10min agility ladder drills

18-15-12
Shoulder Press
Push Press
Tyre Jumps



100 Medicine Ball Mule Kicks

Fun 50's 12th October

Warm up
1 lap of the park followed by 3 x 15
Lunges, Pushups, Situps,Dips, Sampson Stretch

Workout

Her name is "Pam" 10th October

Warm up
400m jog followed by
3 x15
Pushups, Situps Squats, Lunges, Back extensions

"Pam"
18 KB Squats
18 KB Swing
18 Pushups
Run 400m
15 KS Squat
15 KB Swing
15 Pushups
Run 400m
12 KB Squats
12 KS Swing
12 Pushups
Run 400m

Finished of with some yoga and flexibilty work

Annie get yah.... Kettlebells! 7th October

Warm up with few laps around the park.
Kettlebelltechnique and practice




Swings, turkish get-ups, presses and windmills to name just a few



Annie

50-40-30-20-10
Double Unders ( or tuck jumps)
Situps

"Victoria" in the Park 5th October

"Micheal is a snatch" October 3rd

warm up
Three rounds of
run 400m
15 situps
15 Squats
15 pushups

Single arm dumbbell snatch technique and practice

"Micheal" a little mixed up
Three rounds for time of:
Run 800 m
50 Situps
50 Back Extensions ( using Ab mat)