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
Kelly
Flip out the tractor tyres and do 50 each of
8lb SlegdeHammer Hits
10lb Sledge Hammer Hits
Ab Mat Sit ups
KellyFive Rounds for time
Run 400m
30 Box Jumps
30 Wall Ball Shots
Tuesday, July 25, 2006
Run the Strand 25th July
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
Stepups
Pushups
Situps
Single leg squats
Workout , as a team
How many rounds can you complete in 20 minutes of
20m walking lunge40m 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 followedby
50Hits
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.
Run 300m
50 Skips
Followed by Keetlebell technique then.
18-15-12
KB Squats
KB Swings
Pushups
Run 300m 
Finished off with Pullup work
Rach "votes" this one needs a name
Saturday, July 08, 2006
TREASURE HUNT 8th July
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
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 UpRun 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
