WODS

2-9-09 K/B Fight Gone Bad

Workout

Wall Ball

SDLHP

Box Jump

Push Press

Swing

1min of work on each ex. with a continuing running clock. At the end of 5min, take 1min rest – 3 rounds.

Keep a tally of all reps.

 

Total:

Emma – 347

Deb – 328

Sarah – 393

Fiona – 361

31-8-09

 

img_1337.jpg

The Hard working side of Anna, I think she is levetating. It is all about balance!

 

Workout

Tabata K/b Push Press

REST

40 Situps, 20 Pushups, 40 Mountain Climbers

40 K/b Swings, 20 Wall Balls, 10 Burpees

40 Pushups, 20 Situps, 20 Mountain Climbers

40 Wall Balls, 20 K/b Swings, 20 Burpees

Time:

Fou – 9.44

Fiona – 11.43

Emma – 10.44

Erica – 12.54

Deb – 12.43

Sarah – 12.26

29-8-09

Workout

12 K/b Travel Lunge

15 K/b Swings

15 Situps

12 Wall balls

AMRAP 20 min

Rounds:

Andrew – 7+2

Deb – 7+2

26-8-09

Post your comments for a caption!

 

 Workout

1.

15 K/B Deadlift

15 K/B Swing

15 Leg Drops

Amrap in 12 min

REST

2.

Tabata Squats

Tabata Pushups

 Scores:

Emma – 6 / 26

Erica –  6 / 24

Jane –   6 / 24

Amanda – 7+1 / 28

Jen – 7+2 / 26

Sarah – 6 / 21

Kathy – 6 / 24

 

 

24-8-09

 

Workout 

4 Burpees

8 Windmills

12 Bench Jumps

16 Situps

8 rounds

Time:

Fou – 16.32

Sarah – 16.39

Jane – 19.04

Amanda – 17.59

22-8-09 – Shared Community Spirit

Jane & Amanda stretching or feeling fatigued after their 4th round of 100ft lunges 

The psycholigical & physiological  gains that comes through intense exercise can’t compare to the rewards you achieve from being a part of a community that shares that experience, regardles of your ability.

Workout

100ft Travel Lunge

21 Pushups, 21 Situps

100ft Travel Lunge

18 Pushups, 18 Situps

100ft Travel Lunge

15 Pushups, 15 Situps

100ft Travel Lunge

12 Pushups, 12 Situps

100ft Travel Lunge

9 Pushups, 9 Situps

100ft Travel Lunge

6 Pushups, 6 Situps

Time:

Jane – 28.58

Emma – 26.00

Andrew – 31.54

Kirsten – 26.00

Amanda – 28.54

Mark – 32.07

Anna – 30.21

 

  

19-8-09

 

Workout 

20 Squats

15 Bicycles (4 count)

10 Pushups

200m Sprint

AMRAP 20min

Rounds

Fiona – 8

Jane – 8+1

Emma – 8

Amanda – 8+3

Erica – 8+3 (modified)

Jen – 6

17-8-09

We had an alternative workout location today, this would make a great true style garage gym.

Workout

400m Run

50 Superman

50 Squats

50 Pushups

x3

Time:

Erica – 14.48 (modified)

Rachel – 15.12 (modified)

Kathy – 13.54 (modified)

Jane – 15.39

Emma – 15.38

Fiona – 15.47

Amanda – 15.29

15-8-09

A big workout today was had by the team, it was great to see Jane back so soon. Amazing what recovery can do when you have a good fitness background. Also it was great to see Anna convince Mark to come down & try it out, definitely a different workout than the gym.

Post your thoughts on the difference between a chipper workout like this and the small duo workouts you do & how this effects your recovery.

Workout

400m Run

40 Wall Ball

40 Burpess

400m Run

40 K/B Push Press

40 Pushups

400m Run

40 K/b Swing

40 Travel Lunge

400m Run

40 K/b DLHP

40 Tuck Jumps

Time:

Emma – 21.38

Kirsten – 20.57

Mark – 23.47

Anna – 23.54

Jane – 21.37

12-8-09

Workout

400m Run

40 Squats

30 Situps

20 Pushups

10 K/B Swing

3 rounds

Time:

Emma – 14.30

Sarah – 15.30

Amanda – 14.46

Kathy – 13.23 (modified)

Fiona – 15.23