Sunday, June 29, 2008

Sunday 29th June


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Checkout this guys pullup form,
Don't you wish you could kip like that.....

Friday, June 27, 2008

Saturday 28th June

Five rounds for time:
Run 800m
30 KB swings 1.5pood (24kg/16kg)
15 Pullups

Friday 27th June

Back Squat

Jacinta gets a body weight back squat

Wednesday, June 25, 2008

Thursday 26th June


Wednesday 25th June

"Fight Gone Burpee!"

Three rounds of:
Burpee (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments

Tuesday 24th June

5 x 500m row

Rest as needed between efforts

Post all five times to comments

Monday 23rd June

Run 5 K

Post time to comments.

Friday, June 20, 2008

Saturday 21st June

For Time:
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings 24kg/16kg
Walking Lunges 50 Steps
50 Knee to Elbows
50 Push Press 20kg/15kg
50 Back Extensions
50 Wall Ball Shot 20lbs/14lbs
50 Burpees
50 Double Unders

Friday 20th June

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

Thursday 19th June

Seven rounds for time of:
21 reps Shoulder Press M35kg/W24kg
21 Back extensions

Wednesday 18th June


Wednesday, June 18, 2008

Tuesday 17th June

For time:
Run 800 meters
Run 400 meters backwards
Row 500m
Run 800 meters
Run 400 meters backwards

Post time to comments.

Monday, June 16, 2008

Sunday, June 15, 2008

Sunday 15th June

Three rounds for time:
Run 400m
21 KB Swings m24/W16kg
12 Pullups

Saturday 14th June


3 weeks to go till North Queensland Indoor Rowing Championships, entries due before Friday 20th July

2000m races

Leave a note in comments if you want to enter and follow the link below for entry form and details

Saturday, June 14, 2008

Friday 13th June


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Friday, June 13, 2008

Thursday 12th June

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

Post time to comments.

Tuesday, June 10, 2008

Sunday, June 08, 2008

Monday 9th June

Ten rounds for time of:
12 Burpees
12 Pull-ups


Sunday 8th June

Five rounds for time of:
35 Box Jumps, M22 inch/W18inch
15 Handstand push-ups

Post time to comments.

Saturday, June 07, 2008

Friday, June 06, 2008

Friday 6th June


Saturdays Group workout will be at Tony Ireland Stadium, meeting at Gate 3, for a 7am start. See you all there

Thursday 5th June

Max rounds in 20 minutes of
Run 200m
15 Thrusters m20kg/w15kg
Run 200m
15 OHS m20kg/w15kg

You know everyone worked hard when this is the result.

Wednesday 4th June

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.

Wednesday, June 04, 2008

Tuesday 3rd June

Box Jumps
Squat Thrusters

Monday 2nd June


Sunday 1st June

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Saturday 31st May

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

Friday 30th May

40 Pushups
30 Over Head Squats M 20kg/W15kg
20 Burpees
100m Run
20 Burpess
30 Over Head Squats M 20kg/W15kg
40 Pushups