Thursday, July 31, 2008

Saturday 2nd August

"Nasty Girls"
Three rounds for time:
50 Squats
7 Muscle Ups
10 Hang Cleans M60kg/W40kg

Cann't muscle up yet! Sub 3 ring dips and 3 ring pullups for each muscle up.

Remember NO GROUP WORKOUT TODAY we run tomorrow

Friday 1st August

For time:
10 Cleans, Run 200m
9 Cleans, Run 200m
8 Cleans, Run 200m
etc...until you get to
1 Clean , Run 200m

Clean = 1/2 Body Weight, so if you weight 70kg you would clean 35kg

Thursday 31st July


Wednesday, July 30, 2008

Wednesday 30th July

3 rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Tuesday, July 29, 2008

Tuesday 29th July

Max rounds in 20 minutes
Run 200m
10 Double unders

With only five days to go to the Townsville Running Festival,you must check out this link

Monday 29th July

"CrossFit Total"

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

Post total to comments.

V-sit Holds @ Monday nights skills session

Friday, July 25, 2008

Saturday 26th July

Team Workout
100 x Benchpress per team member eg team of 5 would have 500 reps followed by
6000m row, 500 squats and 15 run laps.

The task had to be completed as a team with each person doing as many bench press as they could before moving on to the rower, squats, run or spotting.

Friday 25th July


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments.

Thursday, July 24, 2008

Monday, July 21, 2008

Monday 21st July

Row 2km

This is for a PR , row an easy 2km. Recover then go again as hard as you can

Sunday 20th July

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

Post time to comments.

Friday, July 18, 2008

Saturday 19th July

For those who workout at Home.

For those how, or would like to join in with workouts group, we meet for a 7am workout at Tony Ireland Stadium @ Riverway.

Friday 18th July

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments

Thursday, July 17, 2008

Tuesday, July 15, 2008

Monday 14th July

Max rounds in 20 Minutes:
5 Pullups
10 Pushups
15 Squats

Sunday 13th July

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Thursday, July 10, 2008

Wednesday, July 09, 2008

Sunday 6th July

Squat Clean and Jerk, 30 reps M70kg/F50kg

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Sunday, July 06, 2008

Saturday 5th July

For time:
Run 400m
21 Wall ball Shot 20lb/14lbs
Run 400m
15 KB Swings 24/16kg
Run 400m
21 Box Jumps 22inch/18inch

Thursday, July 03, 2008

Friday 4th July


Saturdays group workout will be at Tony Ireland Stadium and start at 7am

Thursday 3rd July

Five rounds for time:
Run 400m
50 Squat
30 Back Extensions

Wednesday 2nd July

For time:
Run 800 meters
21 Wall balls
15 Ring Dips
Run 400 meters
18 Wall balls
12 Ring Dips
Run 200 meters
15 Wall balls
9 Ring Dips
Run 100 meters
12 Wall balls
6 Ring Dips