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
REST DAY
Wednesday, July 30, 2008
Wednesday 30th July
"Helen"
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 http://media.crossfit.com/cf-video/CrossFitEndurance_WhyPose.wmv
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
Sunday, July 27, 2008
Sunday 27th July
REST DAY
Friday, July 25, 2008
Saturday 26th July
Team Workout100 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
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Thursday, July 24, 2008
Thursday 24th July
Wednesday, July 23, 2008
Wednesday 23rd July
Tuesday 22nd July
Shoulder press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
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
REST DAY
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.
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
Thursday 17th July
Wednesday, July 16, 2008
Wednesday 16th July
Tuesday 15th July
Tuesday, July 15, 2008
Monday 14th July
"Cindy"
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.
Sunday, July 13, 2008
Saturday 12th July
Friday 11th July
Thursday, July 10, 2008
Thursday 10th July
"Frindy"
3 rounds for time:-
10 x Thruster, 42kg/30kg
then 5 rounds of Cindy
[5 pullups, 10 pushups, 15 squats]
Wednesday 9th July
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Tuesday 8th July
Monday 7th July
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.
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
REST DAY
Saturdays group workout will be at Tony Ireland Stadium and start at 7am
Thursday 3rd July
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
Tuesday, July 01, 2008
Tuesday 1th July
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift m80kg/w50kg
Wall Ball Shot m9kg/w6kg
Monday 30th June
