Sunday, April 30, 2006

 

"Fun on Friday" April 28th

Warmed up with bike sprints, kettlebell swings, pushups and squats Five rounds
Run 100m
25 Jumping Pull ups
25 Box Jumps/Step Ups (per leg)


# posted by FiCFNQ @ 10:44 PM 0 comments
 

Climb the Castle Sunday 22nd April

Castle Hill Need I say more!

# posted by FiCFNQ @ 10:29 PM 0 comments

Wednesday, April 19, 2006

 

The Get "Stranded" Workout Saturday 15th April

Warmed up with some skipping and learning to double under then
3 round for time
Run 600m
3 x(5 pullup, 10 pushups,15 squat)
Finished off with ring pushups, jacknifes and L-sit work and playing on the monkey bars :)


# posted by FiCFNQ @ 3:58 PM 0 comments

Sunday, April 09, 2006

 

The 3R's Workout = Rain, Roof and Rowers April 9th

Indoors today, good thing to because its raining outside, perfect rowing weather! Thanks again for bringing your C2 along Chris :)

Warmed up with some skipping and rowing technique work then into the Burgener warmup with broomsticks.

Downsized 15-12-9
"Annie Are You OK"
Rower set to calories
Dumbbell thrusters
Sumo Deadlift high Pull with weight plate
Burpee "Yeah Burpee"
Ball Clean
Wall Ball to 8 foot target




Two teams racing, Annie may have been ok but by the end we where all "appropriatly fatigued".


# posted by FiCFNQ @ 12:48 PM 1 comments

Sunday, April 02, 2006

 

TYRED of the same old DRAG? Then SKIP the gym and come workout with us!

April 2nd
Even a little over night rain couldn't stop us, Yes it made the tyre slide a little easier, but then you had the whole mud factor to deal with ;)

Warm up run followed by some tyre drag and sledge hammer fun.

Then

Tyre drag/Tabata squats = While one member of the team drags the now weighted tyre 60m, other team memebrs do tabata squats until they return. (If you where lucky your dragger only took 3 minitues). Team memebrs rotate till every one has had a turn.

Finally 50-40-30-20-10 of Double unders/Situps, for time.


# posted by FiCFNQ @ 12:52 PM 0 comments

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