Saturday, October 28, 2006
"Team work and Tyres" 29th October
Warm UpRun/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
Tuesday, October 24, 2006
"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 
Row 500m Max Effort 
Handstands with the Guys from CrossFit Swift.Fit (Brisbane) 
Then row 2000m for time
Friday, October 20, 2006
"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
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 time20 Tree ball shots
tyre drag
2 rope climbs
tyre drag
Saturday, October 14, 2006
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
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
18-15-12Shoulder Press
Push Press
Tyre Jumps
100 Medicine Ball
Mule KicksThursday, October 12, 2006
Fun 50's 12th October
Warm up1 lap of the park followed by 3 x 15
Lunges, Pushups, Situps,Dips, Sampson Stretch
Workout
Wednesday, October 11, 2006
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
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
Saturday, October 07, 2006
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
Kettlebelltechnique and practice
Swings, turkish get-ups, presses and windmills to name just a few
Annie50-40-30-20-10
Double Unders ( or tuck jumps)
Situps
Thursday, October 05, 2006
"Victoria" in the Park 5th October
Tuesday, October 03, 2006
"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)
Three rounds for time of:
Run 800 m
50 Situps
50 Back Extensions ( using Ab mat)
