Ropes, Rings and Other Fun Things 24th June

Warmed up with a some laps of the park, fregmented with Pushups and squats.
Then we loaded up the tyres and draged them across the park to the climbing rope . Shot Put with the medicine ball made sure the arms where nice and warm.

THEN
3 Rope Pulls/climbs
Tyre drag
12 Kettlebell SDHP
Run 250m

2 Rope Pulls/climbs
Tyre drag
15 Kettlebell SDHP
Run 250m

1 Rope Pull/climbs
Tyre drag
18 Kettlebell SDHP
Run 250m

Finished off with some ring work

Singing In the Rain 20th June

Well not quite, but it was raining just enougth to make things damp.
And we almost moved back to the gym , but the tables near the pull up bars are under cover and there is just enough room to swing a kettlebell :)

Warmed up with some skipping and kettlebell basics.
By that time the rain had stoped and it was time to give "Barbara " a shot.

"Barbara"
Five round for time

20 Pull ups
30 Pushups
40 situps
50 Squat

Resting 3 min between rounds

Not sure if it was awesome speed of movement ;P or the "night vison " setting on the camera thats made for the gostly images.

FAB 40's June 17th

Run the block to warm up then flip some tyres just to make sure

Today workout was a "simple" Chipper

Row 40 cals
40 Box Jumps/Step Ups
40 Wall Ball Shots
40 Burpees
40 Kettlebell swings
40 Sledge hammer hits
40 OHS
40 Ab Mat Situps

Do it in any order but get it done as fast as you can and once you start an exercise

you cannot move on it till you finish the 40

Happy Birthday Siobhan 13 June

Arriving in the dark for our 6am start we where glad the pullup bars where next to a lightpost

Warm Up = Skip and Run combo plus
4 round 5 pushups ,10 pushups,15 squats

Followed by Kettlebell and Agility ladder skills

The Helen came by to wish Siobhan a Happy Birthday
"Helen"
3 Rounds for time
Run 400m
12 Pullups
21 kettlebell swings

Welcome Winter 3rd June

First workout for winter
Warmed up with tyre flips, jumps and slegdehammers








Co-ordination and reaction where the focus todays skills, reaction ball play and ladder work had all brains fried by the time it was time to tackle another one of the girls.

Today Karen
150 wall ball shot for time

Stick with Isabel 30th May

Today get to the top of Castlehill as quick as you can, don't forget the 10lb weight vest and broomstick.
Once at the top go back and join those a little slower than you.
When everyone is at the top 50 skips, 2 rounds Burgener Warm Up as a progression then another 50 skips.
Modified Isabel
30 snatches for time, with broomstick. Plus 50 more skips.
Followed by three sprints up the lookout stairs, dont forget the weight vests.

The back down the hill

Next Tuesdays we move back down to sea level, meeting at the pull up bars on the Strand at 6am

Mixing it up and Monkeying around 27th May

Warm up
Run/ skip combo around the park followed by 50 box Jumps/step ups and some single leg squat technique and practice.

Then it was time to lift,carry, drag and throw - Kettlebell farmer carry, Tyre drags & throws and over shoulder "yoga mat"carry .


Everyone soon discovered the "yoga mats" where not as innocent as they looked, roles of rubber weighting some where between 6 and 10 kgs each take a bit of effort.

Then 3 Rounds for time
400m run
50 squats

After a bit of pull up pracitice it was time to head over to the monkey bars for some fun.

Special mention goes to little "R", honoray crossfitter for the day,who came to the park to help her dad walk the dogs but decided it was more fun to try what we where doing. So she not only attemped the run squat combo but put us all to shame with her three bar at a time traverse, oh to be a kid again...