THUR PM 5/8/10

For Time
21 db thrusters
21 kb swings
21 double unders
15 db thrusters
15 kb swings
15 double unders
9 db thrusters
9 kb swings
9 double unders

WED MORNING 4/8/10

AMRAP in 12 mins
10 db pushpress
10 overhead squats
100m run

TUES PM 3/8/10

AMRAP in 12mins
10 db pushpress
10 overhead squats
100m run

MON MORNING 2/8/10

AMRAP IN 12mins
5 Horizontal pullups
10 pushpress
15 overhead squats

SAT MORNING 31/7/10

No sessions due to rain

THUR PM 29/7/10

No session due to rain
On a positive note, here is a pic of the pullup bars after just being installed at the new gym!

WED MORNING 28/7/10

3 Rounds for Time
400m run
30 walking lunges
30 squats

TUES PM 27/7/10

Tabata
(20sec effort : 10sec rest) x 8 rounds for each exercise
squats
situps
pushups
KB swings
DB Pushpress

MON MORNING 26/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Burpees
Dumbbell Snatch
Double Unders / Skips x 5

SAT MORNING 24/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Box Jumps
DB Push press
Double Unders
Run 100m

THUR PM 22/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Burpee hurdle jumps
Dumbbell Snatch
Double Unders / Skips x 5


If only we had a wall to jump...

WED MORNING 21/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)

TUES PM 20/7/10

Session cancelled due to weather

MON MORNING 19/7/10

Tabata workout
6 rounds of each exercise
(20 sec of work, 10 sec rest)
Overhead squats (dowel)
t runs
strict db shoulder press
wall balls
sit ups (E2T)
double unders/skipping

SAT MORNING 17/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)

THUR PM 15/7/10

For Time

21,15,9 reps of:
DB Thrusters
Box Jumps / Step Ups

200m run

9,15,21 reps of:
DB Thrusters
Box Jumps / Step Ups

WED MORNING 14/7/10

As Many Rounds As Possible in 15Mins (AMRAP)
5 Push ups
10 DB Pushpress
20 Squats
10 / 40 Double Unders / Skips

TUES PM 13/7/10

3 Rounds with 1 min rest between rounds
10 each leg Dumbbell overhead lunges
10 each arm Dumbbell push press
200m run
20 tricep dips
20 squats

MON MORNING 12/7/10

For time
400m run

Then 3 rounds of:
20 wall balls
20 SDHP KB
100 skips
20 DB push press
20 Step jumps

Finish with 400m run

(Last done on the 21/4/10)

SAT MORNING 10/7/10

For Time
400m run
10 pushups
20 KB swings
30 DB pushpress
40 squats
50 mountain climbers
400m run
50 mountain climbers
40 squats
30 DB pushpress
20 KB swings
10 pushups
400m run

THUR PM 8/7/10

For Time
400m run
10 pushups
20 KB swings
30 DB pushpress
40 squats
50 mountain climbers
400m run
50 mountain climbers
40 squats
30 DB pushpress
20 KB swings
10 pushups
400m run

WED MORNING 7/7/10

Fiesty 30's
For Time: (15min cut-off)
30 Double Unders / skips x 5
30 DB Thrusters
30 Box Jump / Step Ups
30 KB Swings
30 Situps
30 Squats

TUES PM 6/7/10

Fiesty 30's
For Time: (15min cut-off)
30 Double Unders / skips x 5
30 DB Thrusters
30 Box Jump / Step Ups
30 KB Swings
30 Situps
30 Squats

MON MORNING 5/7/10

Congratulations to Grant for completing the Tough Bloke Challenge finishing in a time of 51:54 WELL DONE!!!

For Time:
10,9,8,7,6,5,4,3,2,1 reps of:
Box Jumps / Step Ups
Push Press DB
Double Unders / skips x 5
Run(50m)

SAT MORNING 3/7/10

For Time Each Round:
Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run
(3mins rest)
Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

THUR PM 1/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)

WED MORNING 30/6/10

3 rounds for time
30 squats
30 db push press
400m run
15 thrusters
(1min rest between rounds)

TUES PM 29/6/10

For Time Each Round:
Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run
(3mins rest)
Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

MON MORNING 28/6/10

For Time Each Round:
Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run

Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

SAT MORNING 26/6/10

Tabata workout
6 rounds of each exercise
(20 sec of work, 10 sec rest)
Overhead squats (dowel)
t runs
strict db shoulder press
wall balls
sit ups (E2T)
double unders/skipping

THUR PM 24/6/10

Tabata workout
6 rounds of each exercise
(20 sec of work, 10 sec rest)
Overhead squats (dowel)
t runs
strict db shoulder press
wall balls
sit ups (E2T)
double unders/skipping

WED MORNING 23/6/10

For time:
5 rounds of...
10 pushups
10 overhead squats (dowel)
10 barbell lunges (dowel)
200m run

TUES PM 22/6/10

For time:
5 rounds of...
10 pushups
10 overhead squats (dowel)
10 barbell lunges (dowel)
200m run

MON MORNING 21/6/10

Tabata intervals
8 rounds of each exercise consisting of 20 sec of work 10 sec rest.
Sit ups (E2T)
DB Front squats
Tricep dips
KB Swings

SAT MORNING 19/6/10

For Time:
10,9,8,7,6,5,4,3,2,1 reps of...
DB Cleans
Burpees
Double Unders / skips x 5

THUR PM 17/6/10

For Time:
10,9,8,7,6,5,4,3,2,1 reps of...
DB Cleans
Burpees
Double Unders / skips x 5

WED MORNING 16/6/10

For Time:

400m run then:

3 rounds of:
20 wall balls
20 kb sdhp
100 skips
20 db pushpress
20 step jumps

finished with 400m run
(workout was previously completed on the 20/4/10)

TUES PM 15/6/10

For Time:

400m run then:

3 rounds of:
20 wall balls
20 kb sdhp
100 skips
20 db pushpress
20 step jumps

finished with 400m run
(workout was previously completed on the 20/4/10)

MON MORNING 14/6/10

Public Holiday no session

SAT MORNING 12/6/10

3 Rounds for reps
KB Sumo Deadlift High Pull
Jumping Pullups
DB Pushpress
Wall Dips
(1min each exercise, 2min rest between each round)

THUR PM 10/6/10

3 Rounds
KB swings
situps (T2K)
DB pushpress
walking lunges
(1 min each exercise with 1 min rest between rounds)

WED MORNING 9/6/10

3 rounds for time
30 squats
30 db push press
400m run
15 thrusters

TUES PM 8/6/10

3 rounds for time
30 squats
30 db push press
400m run
15 thrusters

MON MORNING 7/6/10

AMRAP in 15mins
5 DB single arm snatch
5 DB single arm push press
5 DB walking lunges each leg
50 skips

SAT MORNING 5/6/10

Session cancelled due to the weather

THUR PM 3/6/10

Previously completed on the 24/4
3 Rounds for time
400m run
10 dumbbell split cleans
10 dumbbell push press

WED MORNING 2/6/10

Boxing session

TUES PM 1/6/10

For Time:
5 Burpees
10 SDHP KB - 16kg
20 Wall Balls - 4kg
30 DB Push press
40 DB Front squats
50 Sit ups - H2T
200 Skips
800m Run

MON MORNING 31/5/10

Tabata it up!!!
Jumping ring pullups
Push ups
Dumbbell front squats
Dumbell push press
(20 sec of work followed by 10 sec of rest, 8 rounds each exercise, and 200m jog after each exercise)

SAT MORNING 29/5/10

Cancelled due to rain

THUR PM 27/5/10

Ausralian / NZ Crossfit Games 2010

5 Rounds for time
10 hurdles
20 dumbbell curl & press
30 squats
(1min rest between rounds)

WED MORNING 26/5/10

For time
400m run
21-15-9 reps of:
Air squats
Push ups
Sumo Deadlift High Pull (8kg Kettlebell)
Sit ups (Elbows to Thighs)
400m run

Same as Tuesday night session

TUES PM 25/5/10

For time
400m run
21-15-9 reps of:
Air squats
Push ups
Sumo Deadlift High Pull (8kg Kettlebell)
Sit ups (Elbows to Thighs)
400m run

SAT MORNING 22/5/10

3 Rounds for time
200m run
20 DB deadlifts
20 DB cleans
20 DB pushpress

THUR PM 20/5/10

"Filthy Fifty"
For Time:
50 reps of the following exercises in any order
squats
DB push press
skipping
wall balls
mountain climbers
KB swings
jumping jacks
push ups
sit ups
box jumps

WED MORNING 19/5/10

Cancelled due to rain

TUES PM 18/5/10

Cancelled due to the rain

MON MORNING 17/5/10

Tabata Mash up - 6 rounds
1.Jumping pull-ups
2.Shoulder press
3.SDHP KB
4.Thrusters
5.skipping
6.shuttle run
7.sit ups
8.supermans

(20 sec on:10 sec off, change from exercise to exercise,
2 full rounds - 1 mins break)

SAT MORNING 15/5/10

AMRAP in 15mins
5 push ups
10 pushpress
20 squats
40 skips
(Same as Thursday nights session)
My all time favourite speech from a movie, Al Pacino in 'Any Given Sunday'

THUR PM 13/5/10

AMRAP in 15mins
5 push ups
10 pushpress
20 squats
40 skips

WED MORNING 12/5/10

3 Rounds for time
200m run
20 push press
20 step ups
100 skips
20 overhead lunges
20 push ups

TUES PM 11/5/10

For time
800m run
9 thrusters
9 pushups
9 renegade rows (each arm)
400m run
15 thrusters
15 pushups
15 renegade rows (each arm)
200m run
21 thrusters
21 pushups
21 renegade rows (each arm)

Video of Commando Steve as promised

MON MORNING 10/5/10

3 Rounds for time
400m run
50 skips
25 thrusters

SAT MORNING

No session as I am competing at the Crossfit Regionals at Randwick Racecourse!

THUR PM 6/5/10

5 Rounds each for time
10 push ups
20 sit ups
30 squats
40 mountain climbers
100m run
(2 mins rest between rounds)

WED MORNING 5/5/10

'Fight Gone Bad'
3 Rounds for as many reps as possible.
wall balls (4kg)
step ups
push press (5kg)
shuttle run (10m)
SDHP KB (8kg,12kg)
(1min each exercise, 2 min rest at end of each round)

TUES PM 4/5/10

'Fight Gone Bad'
3 Rounds for as many reps as possible.
wall balls (4kg)
step jumps
push press (5kg)
shuttle run (10m)
SDHP KB (8kg,12kg)
(1min each exercise, 2 min rest at end of each round)

No Session on this Saturday the 8/5/10

There will be no session this Saturday as i will be competing in the Crossfit Australian Regionals at Randwick Racecourse.
So if you have nothing planned on Saturday or Sunday let me know as i have a limited amount of free tickets avaialble. Should be a great day!!!

MON MORNING 3/5/10

For time:
10,9,8,7,6,5,4,3,2,1 reps of
Box Jumps
Push Press
SDHP KB
100m run

(Previously done on the 1/4/10)

SAT MORNING 1/5/10

Same as Thursday Nights session
3 Rounds for Time
400m run
30m walking lunge
30 squats
30 supermans
30 sit ups

(Run is the long 400m track)

THURS PM 29/4/10

3 Rounds for Time
400m run
30m walking lunge
30 squats
30 supermans
30 sit ups

WED MORNING 28/4/10

For Time:
400m run
50 box jumps
100m farmers walk (m:16kb f:8kg each hand)
50m walking lune
50m run
100m sand bag carry
10 burpees
400m run

MON MORNING 26/4/10

No session - Public Holiday

SAT MORNING 24/4/10

Repeat of Thur nights session

"Filthy Fifty"
For Time:
50 reps of the following exercises in any order
squats
DB push press
skipping
wall balls
mountain climbers
KB swings
jumping jacks
push ups
sit ups
box jumps

Great video on intensity and why it is so important

THUR PM 22/4/10

"Filthy Fifty"
For Time:
50 reps of the following exercises in any order
squats
DB push press
skipping
wall balls
mountain climbers
KB swings
jumping jacks
push ups
sit ups
box jumps

WED MORNING 21/4/10

Repeat of Tues nights session

For time
400m run

Then 3 rounds of:
20 wall balls
20 SDHP KB
100 skips
20 DB push press
20 Step jumps

Finish with 400m run

TUES PM 20/4/10

For time
400m run

Then 3 rounds of:
20 wall balls
20 SDHP KB
100 skips
20 DB push press
20 Step jumps

Finish with 400m run

MON MORNING 19/4/10

AMRAP in 20mins
5 Pushups
10 SDHP KB
20 Situps
30 Squats

SAT MORNING 17/4/10

3 Rounds for time
400m run
30 switch jumps
30 dips
30 push ups

THUR PM 15/4/10

For time
400m run
40 Squats
20 DB clean and press
200 Skips
20 Push ups
40 Mountain climbers
400m run

WED MORNING 14/4/10

3 Rounds for time
400m run
10 DB split cleans
15 DB push press

TUES PM 13/4/10

For time:
400m run
(3 mins rest)
400m run
(3 mins rest)
400m run
(3 mins rest)
400m run
(3 mins rest)

MON MORNING 12/4/10

AMRAP in 20mins
Overhead walking lunge 10 steps(m:10kg db / f:7kg db)
Skipping 50 skips
Pushups 10

SAT MKORNING 10/4/10

For time:
10,9,8,7,6,5,4,3,2,1 reps of
Box Jumps
Push Press
SDHP KB
100m run

THUR PM 8/4/10

Session cancelled due to weather

WED MORNING 7/4/10

Tabata Something Else
20 sec of work followed by 10 sec of rest, 8 rounds for each exercise.
Jumping Pullups
Pushups
Situps
Squats
Score is the lowest amount of reps on each exercise in any round.

SAT MORNING 3/4/10

No sessions due to Easter

THURS PM 1/4/10

For time
10,9,8,7,6,5,4,3,2,1 Reps of:
Box jump
Push ups
Thrusters
100M run

WED MORNING 31/3/10

Cancelled due to weather

TUES PM 30/3/10

5 rounds total reps
Thrusters, 30sec
Rest, 30 sec
Ring pull-ups, 30 sec
Rest, 30 sec
Burpees, 30 sec
Rest 30 sec

MON MORNING 29/3/10

For time
200m run
10 box jumps
20 KB swings
30 lunges
200m run
10 push ups
20 sit ups
30 squats
200m run
10 burpees
20 push press
30 SDHP KB
200m run

SAT AM 27/3/10

For Time Each Round:
Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run

Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

Previously completed on the 25th of Feb, 2010

THURS PM 25/3/10

3 Rounds (1min each exercise, count reps for each round)
Step ups
Push ups
SDHP KB
Shuttle run
Push press
Rest

WED MORNING 24/3/10

3 Rounds for time
400m run
10 burpees
10 DB Thrusters

TUES PM 23/3/10

5 Rounds (1min each exercise, count repetitions)
SDHP KB
Step Ups
Thrusters DB
Rest

MON MORNING 22/3/10

5 Rounds for time
200m run
20m broad jump
20m lunges

SAT MORNING 20/3/10

Same as Tues Nights Session
For Time:
320m run
160 skips
80 mountain climbers
40 SDHP KB
20 KB swings
10 burpees
5 overhead DB lunges
1 shuttle run


Amazing video on a workout which we have done as a group and modified with jumping ring pullups, amazing intensity!

THUR PM 18/3/10

Session cancelled tonight

WED MORNING 17/3/10

Same as Tues Nights Session
For Time:
320m run
160 skips
80 mountain climbers
40 SDHP KB
20 KB swings
10 burpees
5 overhead DB lunges
1 shuttle run

TUES PM 16/3/10

For Time:
320m run
160 skips
80 mountain climbers
40 SDHP KB
20 KB swings
10 burpees
5 overhead DB lunges
1 shuttle run

MON MORNING 15/3/10

For Time:
400m run
20 KB swings
20 SDHP KB
20 push ups
20 DB squat cleans
20 sit ups
20 step ups
20 dips
20 DB push press
20 lunges
20 jumping pullups
400m run

SAT MORNING 13/3/10

5 Rounds for time
100 Skips
5 Burpees
5 KB Rows
10 Sit ups
10 Switch step ups

THUR PM 11/3/10

For Time:
3 shuttle run sets
5 dumbbell overhead lunges
5 single arm push press
5 rows
2 shuttle run sets
10 dumbbell overhead lunges
10 single arm push press
10 rows
1 shuttle run sets
20 dumbbell overhead lunges
20 single arm push press
20 rows

WED MORNING 10/3/10

Tabata Run:
Pushups
Run 200m
Step ups
Run 200m
SDHP KB
Run 200m
Squats
Run 200m
(Scoring is the lowest reps for each exercise in any round)
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

TUES PM 9/3/10

Tonights session is cancelled sorry for any inconvience

MON MORNING 8/3/10

For time:
20 Deadlifts
Run 200m
20 KB swings
Run 200m
20 Step ups
Run 200m
20 SDHP KB
Run 200m
20 Shoulder press
Run 200m

SAT MORNING SESSION

Saturdays 6am session will now be at 7am instead.
So no excuses for not getting out of bed!

SAT MORNING 6/3/10

3 Rounds for Reps
KB Swings
Shuttle Run
SDHP KB
Step Ups
Push Press
(1 min at each station - 2 mins rest and end of each round)

THUR PM 4/3/10

Tabata (1 min rest between each exercise)
8 rounds each exercise
10m Shuttle run
Squats
Ring Rows
DB Pushpress
Situps
(Scoring is the lowest reps for each exercise in any round)

WED MORNING 3/3/10

3 rounds with 2 min rest between each round
200m run
20 squats
20 pushups
20 lunges
20 SDHP KB
200m run

TUES PM 2/3/10

5 rounds for time
7 KB deadlifts
7 hang power cleans
7 front squats
7 push press
70 skips

MON MORNING 1/3/10

3 rounds for time
10 jumping pullups
20KB swings
30 switch jumps
200m run

SAT MORNING 27/2/10

3 Rounds For Time
400m Run
30 Switch Steps
30 Thrusters

THUR PM 25/2/10

For Time Each Round:

Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run

Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

WED MORNING 24/2/10

AMRAP in 20mins
5 push ups
5 kettlebell rows
10 kettlebell squats
10 kettlebell deadlift

TUES PM 23/2/10

5 rounds for time
10 Clean and Jerk – 10kg, 5kg
10 kettlebell swings – 16kg, 8kg
10 situps
200m run

MON MORNING 22/2/10

Sorry guys, no session today due to being held up in newcastle over the weekend.
Back to schedule Tuesday night!

SUN 21/2/10

WOD #2
Max Weight:
Maximum weight Powerclean in 6 mins
114.6kg

SAT 20/2/10

Crossfit Sectionals
WOD #4
For time:
21,15,9 reps
50kg Thrusters
Pullups
X2 Double unders
9mins

FRI 18/2/10

Saturdays 6am session will be cancelled as i will be competing in the NSW/ACT Crossfit Sectionals at Newcastle.
Will be back and normal Monday morning.

Follow link to find out more!
http://games2010.crossfit.com/starthere.html

THUR PM 18/2/10

3 Rounds for Time
Helen by Crossfit
400m run
21 KB swings
12 pullups (jumping)

WED MORNING 17/2/10

For Time
21,15,9 reps of:
200m run
step ups
sit ups
KB squats (8kg)

TUES PM 16/2/10

For Time
75 skips
15 kettlebell swings
10 jumping pullups
5 pushups
50 skips
15 kettelbell swings
10 jumping pullups
5 pushups
25 skips
15 kettelbell swings
10 jumping pullups
5 pushups

MON MORNING 15/2/10

Cancelled due to rain

SAT MORNING 13/2/10

400m run
800m run
400m run
800m run
(3 minutes rest between runs)

THUR PM 11/2/10

Tabata intervals - 6 rounds of 20 sec on 10 sec off for each exercise
skipping
pullups
kettlebell swings
dumbbell curl and press
medicine ball slams

WED MORNING 10/2/10

1 ROUND - 1MIN
2 ROUND - 45 SEC
3 ROUND - 30 SEC
Mountain climbers
SDHP KB
Skipping
Step Up
Shuttle run
(1 min break between rounds)

TUES PM 9/2/10

For Time
400m run
5 static lunges
5 single arm dumbbell shoulder press
5 single arm kettlebell row
200m run
10 static lunges
10 single arm dumbbell shoulder press
10 single arm kettlebell row
100m run
20 static lunges
20 single arm dumbbell shoulder press
20 single arm kettlebell row

Inner West Personal Training, Leichhardt

Inner West Personal Training, Leichhardt

3 Rounds for Time
200m Run
30 switch jumps
30 dips
30 push ups

SAT MORNING 7/2/10

Session cancelled due to weather

THUR PM 4/2/10

AMRAP in 20mins (As Many Rounds As Possible)
5 Push Ups
10 Sumo Deadlift High Pull (SDHP) KB
20 Situps
30 Squats

WED MORNING 3/2/10

Session cancelled due to weather

TUES PM 2/2/10

Count Reps for each round
Round 1-1 min/ 400m run
Round 2-30 sec / 200m run
Round 3-15 sec / 100m run
(15 sec break between exercises / 1 min break at end of round)
Clean and Jerk
KB Row
Push Ups
Lunges
Sit Ups

MON MORNING 1/2/10

Working with partner - complete as many reps as possible while partner completes run then swap
Deadlifts
Run 200m
KB swings
Run 200m
Step ups
Run 200m
SDHP KB
Run 200m
Shoulder press
Run 200m

SAT MORNING 30/1/10

5 rounds for time
5 deadlift
5 burpees

THUR PM 28/01/10

3 Rounds for Reps
1 min each station with 1 min rest at end of each round
box jump
sumo dead lift high pull (16KG, 8KG KB: M:F)
push press (10KG, 5KG DB: M:F)
15m shuttle run

MON MORNING 25/1/10

5 Rounds for Time
10 clean and jerk (10KG,5 KG DB: M:F)
10 kettlebell swing (16KG, 8KG: M:F)
10 situps
200 m run

WED MORNING 20/1/10

400m Run
30 tricep dips
30 step ups
400m Run
30 push ups
30 squats
400m Run
30 push press (10KG,5KG DB: M:F)
30 lunges