Blog - Rapid Crossfit

28-2-09

Warmup
Lunge w/ rotation
High knee skip
Straight leg kickout
Butt Kicks
Side twists
x2

Workout
5 x 100m Sprints (30s break btwn each)
2 min Break

Broad Jumps
Pushups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

930am:
Emma – 12.14
Amanda – 12.29
Sarah – 11.09
Fou – 10.56

615pm:
Kirsten – 13.09
Deb – 12.57
Desiree – 14.35
David – 14.35
Hannah (9yrs) 60m Sprints & 1-5-1 – 6.40

25-2-09

Warmup
5 Burpees
5 Dips
5 Lunges
3x

Workout
20 Stepups with jump down
20 Plankups
20 Bootstrappers
20 Birdpickers
20 Situps
5x

Time:
Emma – 19.15
Jane – 19.15
Lucy – 21.24
*Amanda – 20.19 with full body plankup (21.02)
Fiona – 24.10

23-2-09

Warmup
10 Bicycles
20 Alt. Supermans
10 Lunges
x3

Workout
5 Handstand Pushups (from bench)
10 Jumping Lunges
15 Squats
30s “L” sit (each round)
AMRAP in 20 min

9.30am:
Emma – 11+3
Fou – 12+3
Sarah – 9+1
Fiona – 9+1

615pm:
Kirsten – 11+3
Amanda – 12+3
Deb – 11+2
Desiree – 11+2
Davis – 9+3

21-2-09

Warmup
Star Jumps
10-9-8-7-6-5-4-3-2-1
Pushups
1-2-3-34-5-6-7-8-9-10

Workout
5 Burpees with Pushup
10 Bench Jumps
15 xa-tube Thrusters
10 rounds

Time:
*Emma – 13.57 (15.43)
Jane – 16.39
Deb –
Rachel – 16.16

18-2-09

This was a *retest workout for some, to see how progress is going. Progress is always made no matter how big or small.

Warmup
Dynamic work

Workout
35 Squats
35 Knees to Elbows
35 Squats
35 Situps
35 Lunges
35 Squats
2 rounds

Time:
*Emma – 10.52 (12.46)
Amanda – 12.05
Fiona – 12.05
*Deb – 13.28 (13.42)
Lucy – 11.30

16-2-09

Warmup
Shuttle Run with Backwards Run
Frog Jump Shuttle with Backwards Run
x2

Workout
40 Bench Jumps (choose your height that is a challenge)
40 Situps
40 Pushups
40 Travel Lunges
40 Arch Rocks
40 Bench Dips
40 Barrier Jumps
40 Mountain Climbers
40 Squats

Time:
(9.30am)
Emma – 9.02
Fou – 9.02
Amanda – 9.12

(6.15pm)
Kirsten – 12.22
Desiree – 15.09
Deb – 10.44
David – 15.56

11-2-09

Warmup
10 x Mountain Jumpers
10 x Jumping Lunges
10 x Arch Rocks
x3

Workout
400m Run
35 Situps
400m Run
35 Pushups (KN, F.B)
3 rounds

Time:
Emma – 10.28(Kn)
Lucy – 11.27(Kn)
Jane – 10.36(Kn)
Fou – 11.06(F.B)
Deb – 12.59(Kn)

9-2-09 – Day of Reckoning

Day 100 for 100 BURPEES
This day had finally arrived, I think summer was too much to keep this going, when this comes around again, How will the challenge go?

Warmup
15 x O/H Squats
15 x Supermans
15 x Situps
x3

Workout
100 BURPEES

(9.30am)
Fiona – 12.07 (pretty good workout for the first time)
Emma – 5.12
Amanda – 5.39
Rachel A – 5.29
Fou – 4.25

(6.15pm)
Kirsten – 7.04
Desiree – 7.26
Deb – 7.32
Louise – 8.58 (another solid time for a first time)

7-2-09

Day 98 for 98 BURPEES

Warmup
400m Run
40 Squats
30 Situps
20 Pushups (kn, F.B)
10 Jumping Pullups
Time:
Jane – 3.10
Emma – 3.36
Kirsten – 3.30
Amanda – 4.05
Vic – 4.08

Workout
“Cards”
Diamonds – Situps
Hearts – Squats
Spades – Burpees
Clubs – Knees to Shoulders
Joker – 200m Sprint

4-2-09

Day 95 for 95 BURPEES

Warmup
High Knees
Butt Kicks
Side Twists
Low Side Shuffle
x3

Workout
800m Run
25 Pushups (Kn, F.B)
800m Run
50 Situps
800m Run
75 Squats
800m Run

Time:
Emma – 10.04
Fou – 10.05
Sarah – 10.11
Amanda – 10.08