Tuesday 30th January

For time:
15 trips (up and down) of 15ft rope

Monday 29th January

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sunday 28th January

"Mary"
How many rounds can you do in 20min of
5 Handstand Pushups
10 1-legged squats
15 Pull-ups

Saturday 27th January

REST DAY

Friday 26th January

Happy Australia Day!









Run 5km

Thursday 25th January

"Fight Gone Burpee"

An extention of the famous "fight gone bad"

3 rounds of 1 min each(on a running clock)
Wall Ball (for reps)
SDHP (for rep)
Box Jump (for reps)
Push Press (forreps)
Row (for calories)
Burpee (for rep)
Rest 1 min

Wednesday 24th January

"Cindy"
Complete as many rounds as you can in 20 min of
5 pullups
10 pushups
15 squats

Tuesday 23rd January

REST DAY

Monday 22nd January

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sunday 21st January

On a running clock do
1 pullup in the first minute
2 pullups in the second minute
3 pullups in the third.
Continue this pattern till you can no longer equal the minute you are on.

Saturday 20th January

Run 400m
25 Deadlifts
Run 400m
25 Thrusters
Run 400m
25 Front Squats
Run 400m
25 Burpees

Friday 19th January

REST DAY

Thursday 18th January

"Annie"

50-40-30-20-10
Double unders
Situps

Wednesday 17th January

For time:
Row 1000m
Bench Press Body weight, 30 reps
Row 1000m
Bench Press Body weight , 20 Reps
Row 1000m
Bench press Body weight, 10 Reps

Tuesday 16th January

For Time
21-15-9
Situps
Dumbell thrusters
Box Jumps
On completion of rounds finish with 50 wall ball shots

Monday 15th January

REST DAY

Sunday 14th January

Mt Stuart for time:

Saturday 13th January

"Carla"
5 Rounds for time
Run 400m
30 Deadlifts
30 Situps

Friday 12th January

"Phat Helen "
5 Rounds for time,with a 800m run on the first run:

Run 400m
21 x Kettlebell swing
12 pullup

Thursday 11th January

REST DAY

Wednesday 10th January

Complete as many rounds in 20min as you can of:


65lb Power snatch, 12 rep
10 Pushups

Tuesday 9th January 2007

"Broomstick Mile"
25 Back Squats, 25 Front Squats, 25 Overhead Squats,
Run 400m
25 Shoulder Press, 25 Push Press, 25 Push Jerk
Run 400m
50 Squat cleans
Run 400m
50 Snatches
Run 400m

Monday 7th January 2007

Complete as many rounds in 20 minutes as you can of:



65 pound Thruster,12 reps
10 Pull-ups

Sunday 7th January

Due to demand we have created a 7am BootCamp group starting 9th January in addition to the 6am Group which is now full.

Call Fiona 0423110175 to book your spot in the 7am group.....hurry only 4 spots left.

REST DAY

Saturday 6th January 07

"Cindy"
How many rounds can you complete in 20min of
5 Pull ups
10 Pushups
15 squats.

No pullup bar try a
"Poor mans Cindy"
rounds in 20 min of
5 pushups
10 situp
15 squats

Friday 5th January 2007

ATTENTION 6AM CROSSFIT BOOTCAMP

STARTING 9th JAN IS FULL,

But if you are still interested contact Fiona to put you name on the waiting List.

If we have the numbers we will create another Group.
Row 10km

Thursday 4th January

How many rounds can you complete in 20 min of

15 foot Rope climb
5 pullups
15 body Rows
5 Ring Dips

Wednesday 3rd January 2007

REST DAY

Tuesday 2nd January 2007

Three Rounds
1 rope climb
Run 500m
12 kettlebell swings
21 pushups

Monday 1st January 2007

"Nancy"

Five rounds for time of
400 meter run
95 pound Overhead squat, 15 reps

Happy New Year