Tuesday, January 30, 2007

 

Tuesday 30th January


For time:
15 trips (up and down) of 15ft rope

# posted by FiCFNQ @ 1:40 PM 0 comments
 

Monday 29th January

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

# posted by FiCFNQ @ 1:34 PM 0 comments

Sunday, January 28, 2007

 

Sunday 28th January

"Mary"
How many rounds can you do in 20min of
5 Handstand Pushups
10 1-legged squats
15 Pull-ups

# posted by FiCFNQ @ 3:50 PM 0 comments
 

Saturday 27th January




REST DAY

# posted by FiCFNQ @ 3:35 PM 0 comments
 

Friday 26th January

Happy Australia Day!









Run 5km

# posted by FiCFNQ @ 3:23 PM 0 comments
 

Thursday 25th January


"Fight Gone Burpee"


An extention of the famous "fight gone bad"


3 rounds of 1 min each(on a running clock)
Wall Ball (for reps)
SDHP (for rep)
Box Jump (for reps)
Push Press (forreps)
Row (for calories)
Burpee (for rep)
Rest 1 min


# posted by FiCFNQ @ 3:06 PM 1 comments

Thursday, January 25, 2007

 

Wednesday 24th January


"Cindy"
Complete as many rounds as you can in 20 min of
5 pullups
10 pushups
15 squats

# posted by FiCFNQ @ 3:45 PM 0 comments

Monday, January 22, 2007

 

Tuesday 23rd January





REST DAY

# posted by FiCFNQ @ 10:05 PM 0 comments
 

Monday 22nd January

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

# posted by FiCFNQ @ 10:12 AM 0 comments
 

Sunday 21st January


On a running clock do
1 pullup in the first minute
2 pullups in the second minute
3 pullups in the third.
Continue this pattern till you can no longer equal the minute you are on.

# posted by FiCFNQ @ 10:04 AM 0 comments

Saturday, January 20, 2007

 

Saturday 20th January

Run 400m
25 Deadlifts
Run 400m
25 Thrusters
Run 400m
25 Front Squats
Run 400m
25 Burpees

# posted by FiCFNQ @ 7:53 PM 0 comments

Thursday, January 18, 2007

 

Friday 19th January













REST DAY

# posted by FiCFNQ @ 4:03 PM 0 comments

Wednesday, January 17, 2007

 

Thursday 18th January


"Annie"

50-40-30-20-10
Double unders
Situps

# posted by FiCFNQ @ 6:41 PM 0 comments

Tuesday, January 16, 2007

 

Wednesday 17th January

For time:
Row 1000m
Bench Press Body weight, 30 reps
Row 1000m
Bench Press Body weight , 20 Reps
Row 1000m
Bench press Body weight, 10 Reps

# posted by FiCFNQ @ 9:04 PM 0 comments
 

Tuesday 16th January

For Time
21-15-9
Situps
Dumbell thrusters
Box Jumps
On completion of rounds finish with 50 wall ball shots

# posted by FiCFNQ @ 8:37 PM 1 comments

Sunday, January 14, 2007

 

Monday 15th January









REST DAY

# posted by FiCFNQ @ 5:25 PM 0 comments
 

Sunday 14th January



Mt Stuart for time:

# posted by FiCFNQ @ 1:11 PM 0 comments

Saturday, January 13, 2007

 

Saturday 13th January


"Carla"
5 Rounds for time
Run 400m
30 Deadlifts
30 Situps

# posted by FiCFNQ @ 11:41 AM 0 comments

Friday, January 12, 2007

 

Friday 12th January

"Phat Helen "
5 Rounds for time,with a 800m run on the first run:

Run 400m
21 x Kettlebell swing
12 pullup

# posted by FiCFNQ @ 6:37 AM 0 comments

Wednesday, January 10, 2007

 

Thursday 11th January









REST DAY

# posted by FiCFNQ @ 3:05 PM 0 comments

Tuesday, January 09, 2007

 

Wednesday 10th January

Complete as many rounds in 20min as you can of:


65lb Power snatch, 12 rep
10 Pushups

# posted by FiCFNQ @ 6:03 PM 0 comments

Monday, January 08, 2007

 

Tuesday 9th January 2007

"Broomstick Mile"
25 Back Squats, 25 Front Squats, 25 Overhead Squats,
Run 400m
25 Shoulder Press, 25 Push Press, 25 Push Jerk
Run 400m
50 Squat cleans
Run 400m
50 Snatches
Run 400m

# posted by FiCFNQ @ 9:58 PM 0 comments
 

Monday 7th January 2007

Complete as many rounds in 20 minutes as you can of:



65 pound Thruster,12 reps
10 Pull-ups

# posted by FiCFNQ @ 2:40 PM 2 comments

Saturday, January 06, 2007

 

Sunday 7th January

Due to demand we have created a 7am BootCamp group starting 9th January in addition to the 6am Group which is now full.
Call Fiona 0423110175 to book your spot in the 7am group.....hurry only 4 spots left.
REST DAY

# posted by FiCFNQ @ 11:00 PM 0 comments
 

Saturday 6th January 07

"Cindy"
How many rounds can you complete in 20min of
5 Pull ups
10 Pushups
15 squats.

No pullup bar try a
"Poor mans Cindy"
rounds in 20 min of
5 pushups
10 situp
15 squats

# posted by FiCFNQ @ 10:43 PM 0 comments

Thursday, January 04, 2007

 

Friday 5th January 2007


ATTENTION 6AM CROSSFIT BOOTCAMP
STARTING 9th JAN IS FULL,
But if you are still interested contact Fiona to put you name on the waiting List.
If we have the numbers we will create another Group.
Row 10km


# posted by FiCFNQ @ 8:03 PM 0 comments
 

Thursday 4th January

How many rounds can you complete in 20 min of

15 foot Rope climb
5 pullups
15 body Rows
5 Ring Dips

# posted by FiCFNQ @ 7:54 PM 0 comments

Wednesday, January 03, 2007

 

Wednesday 3rd January 2007

REST DAY


# posted by FiCFNQ @ 1:01 PM 0 comments

Monday, January 01, 2007

 

Tuesday 2nd January 2007


Three Rounds
1 rope climb
Run 500m
12 kettlebell swings
21 pushups

# posted by FiCFNQ @ 10:08 PM 0 comments
 

Monday 1st January 2007

"Nancy"
Five rounds for time of
400 meter run
95 pound Overhead squat, 15 reps

Happy New Year


# posted by FiCFNQ @ 9:47 PM 0 comments

This page is powered by Blogger. Isn't yours?