Weekly wrap up: 15th to the 22nd August

15.08.09 Saturday morning 'Winter in the Park'

Workout:

  • skip,
  • ropes,
  • squats,
  • push-ups,
  • DB push-press,
  • bumper plate OH walking lunges,
  • KB swings,
  • box jumps

17.08.09 Monday lunch CrossFit

WOD:

  • 10-20-30 reps:
  • MB throw-downs,
  • walking lunges,
  • OH squats (PVC)

Results:

  • Tim: 6:45,
  • Karina: 7:05,
  • Payten: 7:50,
  • Beck: 8:27

18.08.09 Tuesday night CrossFit

WOD:

  • Filthy Fifty:
    • 50 Box jump
    • 50 Jumping pull-ups
    • 50 Kettlebell swings (16kg)
    • Walking Lunge 50 steps
    • 50 Knees to elbows
    • 50 Push press (20kg)
    • 50 Back extensions (prone leg and arm raise/supermans)
    • 50 Wall ball shots (9kg ball)
    • 50 Burpees
    • 50 Double unders

Results:

  • Tim: 23:49,
  • Rosey: 29:31,
  • Pete: 30:11

19.08.09 Wednesday lunchtime 'Bullet proof your Body' workout

Workout:

  • 4 rounds @50sec, 40sec, 30sec,20sec:
    • skipping,
    • KB swings,
    • push-ups,
    • KB halos,
    • tire jump throughs,
    • SDHP,
    • ropes gone wild,
    • tire drag
  • abs:
    • 1min of track starts

20.08.09 Thursday lunchtime Corporate Fitness (NLA)

Workout:

  • 3 rounds @ 50:10, 40:10, 30:10 of:
    • banded chest press,
    • squats,
    • banded pull-a-parts,
    • KB swings(8kg),
    • KB deadlift(12kg) /
  • abs: 3 rounds @ 30, 20, 10 of:
    • planks, lying L's

22.08.09 Saturday morning 'Winter in the Park'

Workout:

  • 8 stations, 4 [email protected]:10,40:10,30:10,20:10
    • bumper plate chest press,
    • squats,
    • DB hang power clean,
    • DB push-press,
    • KB swings,
    • box jumps,
    • sledge hammer air swings,
    • MB throwdowns /
  • abs: 2 rounds @ 1min, 40sec:
    • v-ups,
    • plank,
    • ab cycle

Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

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