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Tuesday 8th June 2010

CrossFit Program

Part #01 ... Warm Up

EXERCISE

Step Burpees
burpee done near the canteen slab and when finished,
jump to the slab, jump back down, and then on with the next one

Deadlifts
using the new 'step-in' bar which has a weight of twenty kilos (??)
plus there were five kilo weights on each end

Sledge Hammer Swings
the hammer weight was two to three kilos and this was swung
and smacked into the tractor tyre

Rest

DETAILS

One minute per exercise / station

Total time = 20 minutes

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Part #02 ... Workout Of The Day

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150 x Wall Ball Throws / Squats

Minimum Height for Throw
the backnet fence was marked at seven feet which is just higher than the first join in the wire mesh

NAME EXERCISE TIME TOTAL KILO COMMENTS
         
Sharon 100 throws with 5 kilo ball
30 throws with 3 kilo ball
20 throws with 5 kilo ball		 8 minutes 27 seconds 690 kilo good throws
needs to get lower in squat
         
         
Tanya 150 throws with 8 kilo ball 9 minutes 09 seconds 1200 kilo good throws and good squats
and finished off with
five tyre flips !!
         
         
Kahlia 115 throws with 5 kilo ball
35 throws with 3 kilo ball		 6 minutes 43 seconds 680 kilo good throws
needs to get lower in squat
         

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