WODS

8-7-09

Workout

5 Burpees with pushup

10 Bench jumps

15 Air ball

10 rounds

Time:

 Emma – 18.22

Jen – 17.30

Rachel – 18.22

Fiona – 18.38

6-7-09 – Ski Time

The ski season is well upon us now, lucky for those that are going to be hitting the slopes that they have been doing the right training at RAPIDFITNESS. As you are working all the areas of speed, stamina, power & agility to name a few has prepared your body for an outstanding ski session.

Workout

800m Run

21 Wall Balls

21 Pushups

400m Run

15 Wall Balls

15 Pushups

400m Run

200m Run

9 Wall Balls

9 Pushups

Time:

Emma – 10.24

Rachel – 9.42

Amanda – 10.26

Fiona – 10.40

Deb – 11.05

4-7-09

Workout

400m Run

10 Squat Jumps

20 Plankups

30 Mountain Climbers

AMRAP in 20 min

*modified

Rounds:

Kirsten – 6

*Susan – 5+2

*Rebecca – 5+2

Emma – 6

Jane – 6+1

Amanda – 6+1

Deb – 5

1-7-09 – Exercise Ladder

Workout

Burpees – Pushups – M/B V-twists

Start at 1 x Burpee, 2 x Pushups, 3 x V- twists, then 2,4,6 until you reach 10,20,30.

Time:

Emma – 10.05

Sarah – 12.16

Jen – 13.47

Amanda – 10.11

29-6-09

Welcome to Susan & Rebecca great workout, look forward to seeing you progress.

Workout

30 Pushups

30 Wall balls

30 Bench Jumps

4 rounds

(*modified)

Time:

Emma – 16.05

Amanda – 15.01

Jane – 15.07

*Susan – 14.12

*Rebecca – 12.42

27-6-09 – Island Workout

Todays session was held over at Waiheke, look forward to seeing those times. Unfortnatel I couldn’t make it over for the weekend as my wife has been dealing with 1st trimester sickness with number 3 on the way. There were 2 options to the workout and if extreme eagerness was there both could be completed.

Warm-up – 150 Star Jumps

Workout 1: You will need some dice
Teams of 2
*Mountain Jumpers
*Pushups
*Burpees
*Squats
*BirdPicker with Lunge
*Situps
Complete all exercises in order, each team gets to roll the dice –
Roll
dice and multiply by 10.

Time:

Kirsten – 34.00

Emma – 35.00

Amanda – 34.34

Sarah – 35.35

Fiona – 36.08

Deb – 37.20

Jane – 37.40

Anna – 37.37

24-6-09 – The Power of 2

Todays workout involved dragging your partner on your run & being able to work in unison with them. What other situations do you find you have to do this. Post your comments.

Workout – Teams of 2

400m Run with exa – tube

40 Squats

30 Situps

20 Pushups

10 Invert Rows

x3

Time:

Emma/Jen – 19.27

Amanda/Sarah – 17.45

Rachel/Fiona – 17.49

 

22-6-09 – RapidFitness for Kids

We will be running a kids programme over the school holidays, if your are interested email your queries or you can find out at your next session.

Also a reminder that there is no Saturday session as the workout will be conducted in Waiheke, if you require more info about this let me know.

Workout

24 Jumping Lunge

24 O/H Squat

24 Birdpickers

400m Run

3 rounds

Time:

Emma – 11.12

Amanda – 11.22

Jane – 11.26

Fiona – 11.26

20-6-09

Workout

Run 400m

30 Wall Ball

Run 800m

30 O/H travel lunge

Run 800m

30 M/b Burpees

Run 400m

30 Alternating M/b Pushups

Time:

Kirsten – 17.18

Anna – 17.58

Jane – 17.41

Deb – 17.15

17-6-09 – Camaraderie

 Welcome back Sarah!

One of the main attributes to training in a group is the camaraderie amongst everyone, this environment provides a stimulating arena for individuals to push through and be encouraged by others ongoing from every workout.

Something you want find within the generic gym!

Workout

Run 600m

50 Situps

35 Arch Rocks

4 rounds

Time:

Emma – 20.49

Sarah – 23.26

Amanda – 21.27

Deb – 22.55

Fiona – 22.42