WODS

22-4-09

Warmup

50 side to side barrier jumps

30s “L” sit

10 Brosad jumps

3x

 

Workout

800m Run

40 Pushups

40 Travel Lunges

40 Arch Rocks

3 rounds

 

Time:

Emma – 13.49

Jane – 13.12

Amanda – 13.15

Sarah – 13.20

 

3-4-09 Team up!

Today involved a team event, which showed sum great ways of strategising how to move other people and how hard to work when someone elses exercise is determined by your effort.

Warmup
Dynamic Work

Workout
Jumping Lunge – Squat
25m Wheel Barrow (switch)
Flutterkicks (each leg) – Star Jumps
25m Sled (switch)
Pushups – Bear Crawl
42-30-18

Time:
Jane
Emma
27.02

Rachel
Amanda
24.27

1–4-09 April Fools!

Today being April fools day, I couldn’t help myself but put one to the crew with this mornings workout. The comments, the bewilderment of the exercises regarding, during and at the end of the workout were priceless. If you want to no more about this and more of what occurs at these workouts, you need to come down and join us!

Warmup
20 x Squats
15 x Situps
10 x Pushups
x 3

Workout
50m Sprint, 50m Jog x 10
REST
50m Spiderman Crawl
10 Pullups
50m Spiderman Crawl
20 Tuck Jumps
x 3

Time:
Sarah – 23.07
Emma – 25.52
Amanda – 26.00

30-3-09

*RETEST

Warmup
10 Air Squats
10 Pushups
3x

Workout
40 Travel lunges
20 Burpees with puhups
5 rounds

930am
*Emma – 16.18 (16.44)
*Amanda – 16.36 ( 18.10)
Fou – 12.45

615pm
*Deb 19.44 (19.48)
Desiree – 25.24
David – 20.41
Kirsten – 21.26
Hannah (9) – 14.23 (modified workout)

28-3-09

Warmup
15m Frog Jumps
5 Pushups
15m Caterpillars
5 Pushups
x2

Workout
100m Himalayan Farmers Walk
100m Sprint
100m Lunge
5x

Time:
Deb –
Emma-
Amanda –

25-3-09

*RETEST

Warmup
4 TGU’s
5 Burpees
x3

Workout
4 rounds
400m Run
50 Squats
Rnd 1 – Air Squats
Rnd 2 – Back Squats
Rnd 3 – Overhead Squats
Rnd 4 – Air Squats

*Emma – 8.14 (10.38)
Rachel A – 8.10
Amanda – 8.14
Sarah – 8.10

23-3-09

Warmup
10 Plankups
12 Bench Dips
15 Jumping Pullups
x3

Workout
30ft Burpee frog jump
50 Jumping Jacks
30ft Burpee frog jump
40 Tuck Jumps
30ft Burpee frog jump
30 Squats
30ft Burpee frog jump
20 Jumping Lunges
30ft Burpee frog jump

930am
Emma – 11.22
Jane 13.51
Fiona – 15.56

615pm
Deb – 10.48
Kirsten – 11.33

21-3-09

Warmup
Partner up
Forward Travel lunge – 4pt Plank
Backward travel lunge – 3pt Plank
Lateral lunge – 2pt Plank
3x

Workout
7 Pushups
21 Burpees
200m Sprint
4 rounds

Time:
Rachel – 9.21
Jane – 8.26
Anna – 9.42
Emma – 9.41
Kirsten – 8.47
Sarah – 9.36
Hazel (9) – 7.55

18-3-09

Warmup
Run court
30s Squats
30s situps
30s Superman
x3

Workout
400m Run
21 Bench Jumps
12 Pushups
3 rounds

Time:
Deb – 6.46
Rachel – 6.39
Amanda – 7.27
Emma 8.28

16-3-09

Warmup
15 bench Jumps
25m Bear Crawl
x3

Workout
5 Burpees
10 Pushups
10 Situps
15 Overhead squats
AMRAP in 20min

930am
Emma – 13+1
Jane – 12+1
Amanda – 13+2
Sarah – 12
Fou – 13+2

615pm
Kirsten – 10
Desiree – 7+3
Deb – 9
David – 8
Hannah (9) – 14 modified workout