Sunday, June 29, 2008
Sunday 29th June
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Checkout this guys pullup form,
Don't you wish you could kip like that.....
Five rounds for max reps of:
Body weight bench press
Pull-ups
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
5-5-5-3-3-3-1-1-1
Jacinta gets a body weight back squat
5-5-5-3-3-3-1-1-1
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
Sunday, June 22, 2008
Sunday 22nd June
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
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
Griff'n'row 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
Monday 16th June
"Dianne"
For time:
21-15-9
Deadlifts M100kg/W70kg
Handstand Pushups
Sunday, June 15, 2008
Sunday 15th June
"Helen"
Three rounds for time:
Run 400m
21 KB Swings m24/W16kg
12 Pullups
Saturday 14th June
REST DAY
3 weeks to go till North Queensland Indoor Rowing Championships, entries due before Friday 20th July
500m
4min
and
2000m races
Leave a note in comments if you want to enter and follow the link below for entry form and details
http://www.concept2.com.au/racing/eventscalendar/default.aspx?id=20448
Saturday, June 14, 2008
Friday 13th June
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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
Wednesday 11th June
For time:
21-15-9
Kb Swings
KB Burpees
Men use a pair of 24, women 16's. Use a single KB for swings and the pair for burpees
Tuesday 10th June
Sunday, June 08, 2008
Monday 9th June
Ten rounds for time of:
12 Burpees
12 Pull-ups
NO CLASS TONIGHT AT GYMNASTICS DUE TO PUBIC HOLIDAY
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
Saturday 7th June
"Jackie"
For Time:
1000m Row
50 Thrusters m20kg/w15kg
30 Pullups
Friday, June 06, 2008
Friday 6th June
REST DAY
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.
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
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 Pushups30 Over Head Squats M 20kg/W15kg
20 Burpees
100m Run
20 Burpess
30 Over Head Squats M 20kg/W15kg
40 Pushups
