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)