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Logo Researched and Designed by JUSTINE FLOOD . . Information and Details CLICK HERE and CLICK HERE |
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Click on the panel opposite to read this article |
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Thursday 12th January 2012 ... and also refer to ... Tuesday 31st July 2012 |
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HERE Deadlifts + Push Ups Routine ... all the details on this program along with the times taken Includes Sharon, Tanya, Lars, Ken, Johan, Elsie and Colin |
| Friday 13th January 2012 | NEWSLETTER |
| Sunday 15th January 2012 | NEWSLETTER #01...............NEWSLETTER #02 |
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Monday 16th January 2012 ... and this page has been regularly updated since November 2009 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Ritchie, Lars, Colin and Elsie |
| Tuesday 17th January 2012 | NEWSLETTER |
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Tuesday 17th January 2012 ... and also refer to ... Tuesday 12th October 2010 |
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HERE Workout = Push Press + Deadlifts + Squats ... page includes all the details along with the times taken to complete the program ... plus Sharon had a Box Jump Accident !! Includes Sharon, Brett, Kahlia, Lars and Colin ... and Ritchie |
| Wednesday 18th January 2012 | NEWSLETTER |
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Thursday 19th January 2012 ... and also refer to ... Thursday 23rd December 2010 Saturday 7th July 2012 |
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HERE CrossFit "BARBARA" Routine ... full details of this CrossFit Routine ... and it includes the times taken to complete the program Includes Sharon, Tanya, Lars, Ken, Johan, Elsie and Colin |
| Friday 20th January 2012 | NEWSLETTER |
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Saturday 21st January 2012 ... and also refer to ... Saturday 19th March 2011 Saturday 14th May 2011 Thursday 2nd June 2011 Saturday 6th August 2011 Saturday 1st October 2011 Saturday 28th April 2012 Saturday 21st July 2012 |
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HERE 'Filthy Fifty' ... page includes all the exercise details along with a demonstration video and a few photos and a terrific video ... plus the times taken to complete the program ... also there are comments from Sharon and Tanya's Facebook Pages Includes Sharon, Tanya, Brett, Kahlia, Lars, Scott, Johan, Elsie, Colin, Rhona and Jess S |
| Sunday 22nd January 2012 | NEWSLETTER |
| Monday 23rd January 2012 | NEWSLETTER |
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Thursday 26th January 2012 ... and also refer to ... Saturday 2nd April 2011 Saturday 23rd July 2011 Saturday 17th September 2011 Saturday 10th December 2011 Saturday 2nd June 2012 Saturday 18th August 2012 |
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HERE CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program ... and there are lots of photos of Tanya which include a 'before and after' look plus there are five shots of Kahlia Includes Sharon, Tanya, Brett, Kahlia, Lars, Ken, Josh S, Rhona, Colin and Joel |
| Friday 27th January 2012 | NEWSLETTER |
| Saturday 28th January 2012 |
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HERE "Something Different" on Diamond Two - program by Brett ... all the details on this long session along with the times taken ... plus there are Computer Statistics from Tanya's 'Garmin Forerunner 310XT Triathlete Kit' ... and a recipe for Paleo Fig Fudge Balls!! Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Ken, Scott, Josh S, Rhona and Colin |
| Sunday 29th January 2012 | NEWSLETTER |
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Tuesday 31st January 2012 ... and also refer to ... Thursday 26th April 2012 Tuesday 19th June 2012 Thursday 16th August 2012 |
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HERE 100 metre Sprint ... this page includes the current World Records along with the Times and Medal Winners from 'Benchmark CrossFit' of Trinity Beach!! Includes Sharon, Tanya, Lars, Scott, Ken, Johan, Elsie, Millie, Josh, Joel, Les and Trishia |
| Wednesday 1st February 2012 | NEWSLETTER #01...............NEWSLETTER #02 |
| Monday 6th February 2012 | NEWSLETTER |
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Tuesday 7th February 2012 ... and also refer to ... Saturday 21st November 2009 Tuesday 12th July 2011 Thursday 12th July 2012 |
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HERE CrossFit 'KELLY' Routine ... all the details of the run and exercises involved along with the times taken Includes Sharon, Tanya, Scott, Josh S, Ken, Elsie, Millie, Colin and Joel |
| Wednesday 8th February 2012 | NEWSLETTER |
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Thursday 9th February 2012 ... and also refer to ... Thursday 8th December 2011 Thursday 10th May 2012 Thursday 2nd August 2012 |
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HERE CrossFit "WOOD" Routine = Run + Thrusters + High Pulls + Burpee Box Jumps ... dedicated to an Australian soldier killed in Afghanistan ... the page includes all the details along with the times taken Includes Sharon, Tanya, Ritchie, Ken, Colin, Elsie and Millie |
| Friday 10th February 2012 | NEWSLETTER |
| Saturday 11th February 2012 |
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HERE The (60 + 5) and (90 + 10) and (120 + 20) Routine - program by Brett ... all the details on this session which was completed on Diamond Two ... plus the times taken ... and there are fourty two photos taken during the day !! Includes Sharon, Tanya, Ritchie, Ken, Johan, Elsie, Millie and Joel |
| Sunday 12th February 2012 | NEWSLETTER |
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Monday 13th February 2012 ... and this page has been regularly updated since November 2009 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Tanya R, Ritchie, Ken, Scott, Elsie, Millie, Joel, Tanya H and Beau |
| Tuesday 14th February 2012 | NEWSLETTER |
| Thursday 16th February 2012 |
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HERE Squats + Walking Lunges + Push Ups Routine - program by Ken ... all the details on this program along with the times taken Includes Sharon, Brett, Ken, Josh, Johan, Elsie, Millie and Joel |
| Friday 17th February 2012 | NEWSLETTER |
| Saturday 18th February 2012 |
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HERE A Tractor Tyre and a Piece of Rope - Thirty Minute Program ... and the page includes five photos along with a terrific sixteen minute video !! Includes Sharon, Brett, Kahlia, Ken, Scott, Johan, Millie and Joel |
| Sunday 19th February 2012 | NEWSLETTER |
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Tuesday 21st February 2012 ... and also refer to ... Saturday 7th August 2010 Saturday 16th July 2011 Saturday 19th May 2012 Thursday 26th July 2012 |
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HERE Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees + Sprinting ... includes the details of the exercises ... and the times taken to complete the program Includes Sharon, Brett, Johan, Ken, Colin, Millie, Josh ... and Tanya and Elsie |
| Wednesday 22nd February 2012 | NEWSLETTER |
| Thursday 23rd February 2012 |
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HERE How Many Burpees In Five Minutes ?? ... all the details on this program ... plus the totals Includes Sharon, Tanya, Brett, Kahlia, Josh, Johan, Elsie, Millie, Colin and Joel ... plus Matt |
| Thursday 23rd February 2012 | NEWSLETTER |
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Tuesday 28th February 2012 ... and also refer to ... Thursday 14th July 2011 |
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HERE Broad Jump + Lunge Walk + Bear Crawl + (Duck Walk) + Sprinting ... all the details of the exercises involved ... includes Facebook comments from Tanya, Lars and Scott Names and Times were not recorded |
| Friday 2nd March 2012 | NEWSLETTER |
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Saturday 3rd March 2012 ... and also refer to ... Saturday 9th October 2010 Saturday 15th January 2011 Saturday 5th February 2011 Saturday 18th June 2011 Tuesday 20th September 2011 Tuesday 28th November 2011 |
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HERE CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program ... and the page has lots of photos and videos from previous sessions Includes Sharon, Tanya, Kahlia, Lars, Ken, Josh S, Scott, Johan, Colin L, Joel, Colin M and Millie PLUS - click HERE to see one photo of each person who was at the session !! PLUS - click HERE to see an email to Sharon which includes four shots of Tanya !! PLUS - click HERE to see eighty four photos taken during the session !! |
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Monday 5th March 2012 ... and also refer to ... Thursday 24th February 2011 |
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HERE Five Kilometre Run through the Streets of Trinity Beach ... all the details on this run which includes a map and the times taken ... plus there are comments by Sharon and Tanya from Facebook Includes Sharon, Tanya, Ken, Josh, Elsie, Millie ... and Lars |
| Tuesday 6th March 2012 | NEWSLETTER #01...............NEWSLETTER #02 |
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Tuesday 6th March 2012 ... and also refer to ... Thursday 25th August 2011 Saturday 28th July 2012 |
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HERE Push Ups + Dips + Lunges + Burpees ... the details of the exercises involved along with a few notes plus the times taken to complete this program ... and a copy of Tanya's Facebook Page Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Scott, Ken, Josh, Johan, Colin, Joel, Elsie and Millie |
| Wednesday 7th March 2012 | NEWSLETTER |
| Sunday 18th March 2012 | NEWSLETTER ... refers to Saturday 3rd March 2012 |
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Saturday 24th March 2012 ... and also refer to ... Tuesday 30th August 2011 Thursday 3rd November 2011 Tuesday 8th May 2012 Thursday 28th June 2012 |
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HERE CrossFit 'SIX SHOOTER' Routine ... the details of the exercises involved along with a few notes and the times taken Includes Sharon, Tanya, Lars, Ken, Josh, Johan, Elsie, Justine, Colin, Millie and Jess |
| Sunday 25th March 2012 |
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HERE In Case Of Emergency ...... Cardiopulmonary Resuscitation (CPR) |
| Sunday 25th March 2012 | NEWSLETTER |
| Friday 30th March 2012 | NEWSLETTER #01...............NEWSLETTER #02 ... both refer to Saturday 3rd March 2012 |
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Saturday 31st March 2012 ... and also refer to ... Saturday 5th March 2011 Saturday 9th July 2011 Saturday 8th October 2011 |
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HERE Kettle Ball Swings + Thrusters + Running + and a few Burpees = "COMMANDO" ... and the page has all the details of this CrossFit Routine ... includes the times taken to complete the program Includes Sharon, Tanya, Ritchie, Josh, Colin and Millie |
| Sunday 1st April 2012 | NEWSLETTER |
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Saturday 7th April 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 21st April 2012 Saturday 16th June 2012 Saturday 4th August 2012 Saturday 15th September 2012 Saturday 8th December 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program Includes Sharon, Ken and Matt |
| Saturday 7th April 2012 | NEWSLETTER |
| Thursday 12th April 2012 |
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HERE The Plank ... How Long Can You Hold It ?? ... all the details on this exercise ... plus the World Record !! Includes Sharon, Tanya, Lars, Ken, Josh, Colin, Joel, Elsie and Millie |
| Friday 13th April 2012 | NEWSLETTER #01......NEWSLETTER #02 ... refers to Tanya's Duathlon on Sunday 15th April 2012 |
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Saturday 14th April 2012 ... and also refer to ... Thursday 18th August 2011 Thursday 8th September 2011 Thursday 20th September 2012 |
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HERE CrossFit "BRADLEY" Routine = Run + Pull Ups + Burpees ... full details on this CrossFit exercise ... plus all the times taken Includes Sharon, Tanya, Ken, Colin, Jess S, Elsie and Millie |
| Saturday 14th April 2012 | NEWSLETTER |
| Thursday 19th April 2012 |
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HERE CrossFit "RUNNING FRAN" Routine ... full details of this CrossFit Routine ... and includes the times taken to complete the program Includes Sharon, Tanya, Ritchie, Lars, Ken, Johan, Elsie, Millie, Scott, Justine, Colin and Tennille |
| Thursday 19th April 2012 | NEWSLETTER #01......NEWSLETTER #02 ... and also refers to Tennille's shoulder injury |
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Saturday 21st April 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 7th April 2012 Saturday 16th June 2012 Saturday 4th August 2012 Saturday 15th September 2012 Saturday 8th December 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program ... plus there is a photo of Elsie and Millie Includes Sharon, Tanya, Ritchie, Lars, Kahlia, Ken, Josh, Elsie, Millie, Colin and Tennille |
| Saturday 21st April 2012 | NEWSLETTER |
| Wednesday 25th April 2012 | NEWSLETTER ... dates for 100 metre Sprint and the Beep Test |
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Thursday 26th April 2012 ... and also refer to ... Tuesday 31st January 2012 Tuesday 19th June 2012 Thursday 16th August 2012 |
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HERE 100 metre Sprint ... this page includes the current World Records along with the Times and Medal Winners from 'Benchmark CrossFit' of Trinity Beach!! Includes Sharon, Tanya, Kahlia, Ken, Johan, Elsie, Millie, Josh, Colin, Justine, Tennille and Tai |
| Friday 27th April 2012 | NEWSLETTER |
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Saturday 28th April 2012 ... and also refer to ... Saturday 19th March 2011 Saturday 14th May 2011 Thursday 2nd June 2011 Saturday 6th August 2011 Saturday 1st October 2011 Saturday 21st January 2012 Saturday 21st July 2012 |
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HERE 'Filthy Fifty' ... page includes all the exercise details along with a demonstration video ... plus the times taken to complete the program .. there are also photos and videos from past sessions and there are comments from Tanya's Facebook Page Includes Sharon, Tanya, Lars, Ken, Scott, Johan, Elsie, Millie, Colin, Jess S and Justine |
| Saturday 28th April 2012 | NEWSLETTER |
| Monday 30th April 2012 | NEWSLETTER |
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Tuesday 1st May 2012 ... and also refer to ... Thursday 19th July 2012 |
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HERE CrossFit "MANION" Routine ... all the details on this program ... along with the time taken Includes Sharon, Tanya, Lars, Ken, Scott, Johan, Elsie, Millie, Colin and Tennille |
| Wednesday 2nd May 2012 | NEWSLETTER |
| Thursday 3rd May 2012 | NEWSLETTER ... Tanya's Ironman 70.3 on Sunday 3rd June 2012 |
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Tuesday 8th May 2012 ... and also refer to ... Tuesday 30th August 2011 Thursday 3rd November 2011 Saturday 24th March 2012 Thursday 28th June 2012 |
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HERE CrossFit 'SIX SHOOTER' Routine ... the details of the exercises involved along with a few notes and the times taken Includes Sharon, Lars, Ken, Justine and Millie |
| Wednesday 9th May 2012 | NEWSLETTER |
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Thursday 10th May 2012 ... and also refer to ... Thursday 8th December 2011 Thursday 9th February 2012 Thursday 2nd August 2012 |
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HERE CrossFit "WOOD" Routine = Run + Thrusters + High Pulls + Burpee Box Jumps ... dedicated to an Australian soldier killed in Afghanistan ... the page includes all the details along with the times taken Includes Lars, Ken, Scott, Johan, Elsie, Millie and Tennille |
| Friday 11th May 2012 | NEWSLETTER |
| Monday 14th May 2012 | NEWSLETTER ... date for the Beep Test |
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Tuesday 15th May 2012 ... and this page has been regularly updated since November 2009 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Lars, Ken, Johan, Elsie, Millie, Colin, Justine and Tennille |
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Tuesday 15th May 2012 ... and also refer to ... Saturday 11th July 2009 Wednesday 15th July 2009 Friday 19th February 2010 Tuesday 7th December 2010 Saturday 29th January 2011 Saturday 23rd April 2011 Tuesday 9th August 2011 Tuesday 18th October 2011 Thursday 7th February 2013 |
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HERE CrossFit "FRAN" Routine ... full details on this CrossFit exercise including a demonstration video ... plus all the weight details and times taken Includes Lars, Ken, Johan, Elsie, Millie, Colin and Tennille |
| Wednesday 16th May 2012 | NEWSLETTER |
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Saturday 19th May 2012 ... and also refer to ... Saturday 7th August 2010 Saturday 16th July 2011 Tuesday 21st February 2012 Thursday 26th July 2012 |
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HERE Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees + Sprinting ... includes the details of the exercises ... and the times taken to complete the program ... and the page includes photos and videos from previous sessions Includes Sharon, Brett, Ritchie, Scott, Johan, Ken, Colin, Millie, Elsie, Josh and Jess |
| Sunday 20th May 2012 | NEWSLETTER |
| Monday 21st May 2012 | NEWSLETTER #01......NEWSLETTER #02 |
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Saturday 26th May 2012 ... and also refer to ... Saturday 8th January 2011 |
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HERE 'The Horrible Hundreds' ... page includes all the exercise details along with the times taken to complete the program ... and there is now a change to this routine !! Includes Sharon, Lars, Josh, Ken, Johan, Elsie and Colin |
| Sunday 27th May 2012 | NEWSLETTER |
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Thursday 31st May 2012 ... and also refer to ... Saturday 27th November 2010 Saturday 10th September 2011 |
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HERE CrossFit "PYRAMID HELEN" Routine ... full details of this CrossFit Routine ... and the page includes the times taken to complete the program ... plus there are photos taken at the November 2010 session Includes Sharon, Lars, Ken, Johan, Elsie, Millie and Colin |
| Friday 1st June 2012 | NEWSLETTER |
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Saturday 2nd June 2012 ... and also refer to ... Saturday 2nd April 2011 Saturday 23rd July 2011 Saturday 17th September 2011 Saturday 10th December 2011 Thursday 26th January 2012 Saturday 18th August 2012 |
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HERE CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program ... and there are lots of photos from previous sessions Includes Sharon, Ritchie, Lars, Ken, Josh S, Colin, Scott, Justine, Millie and Elsie |
| Sunday 3rd June 2012 | NEWSLETTER |
| Money 4th June 2012 | NEWSLETTER ... money owing for equipment |
| Tuesday 12th June 2012 |
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HERE CrossFit "TANYA" Routine ... Run + Overhead Squats + Pull Ups ... all the details on this program ... along with the times taken Includes Sharon, Tanya, Ken, Johan, Elsie, Millie and Colin |
| Wednesday 13th June 2012 | NEWSLETTER |
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Thursday 14th June 2012 ... and also refer to ... Tuesday 24th July 2012 |
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HERE CrossFit "MICHAEL" Routine ... Run + Back Extensions + Sit Ups ... all the details on this program ... along with the times taken Includes Sharon, Tanya, Ken, Millie and Colin |
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Saturday 16th June 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 7th April 2012 Saturday 21st April 2012 Saturday 4th August 2012 Saturday 15th September 2012 Saturday 8th December 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program ... this is the thirteenth time this routine has been completed Includes Sharon, Tanya, Ritchie, Scott, Ken, Elsie, Millie and Colin |
| Saturday 16th June 2012 | NEWSLETTER |
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Tuesday 19th June 2012 ... and also refer to ... Tuesday 31st January 2012 Thursday 26th April 2012 Thursday 16th August 2012 |
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HERE 100 metre Sprint ... this page includes the current World Records along with the Times and Medal Winners from 'Benchmark CrossFit' of Trinity Beach!! Includes Sharon, Tanya, Ritchie, Ken, Johan, Elsie and Millie |
| Wednesday 20th June 2012 | NEWSLETTER |
| Tuesday 19th June 2012 |
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HERE Ken's CrossFit Accident ... Down the Wall during Box Jumps ... all the details along with a couple of 'gruesome' photos!! ... plus there is an entertaining video on doing Box Jumps |
| Wednesday 20th June 2012 | NEWSLETTER |
| Thursday 21st June 2012 | NEWSLETTER ... Elsie and Millie's Birthday |
| Thursday 21st June 2012 |
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HERE CrossFit "JAG 28" Routine ... Run + Kettle Ball Swings + Pull Ups ... all the details on this program ... along with the times taken Includes Sharon, Tanya, Ritchie, Ken, Millie, Colin, Go and Luke |
| Friday 22nd June 2012 | NEWSLETTER |
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Saturday 23rd June 2012 ... and also refer to ... Saturday 27th August 2011 |
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HERE CrossFit 'LUMBERJACK 20' Routine ... Deadlifts + Kettle Ball Swings + Overhead Squats + Burpees + Pull Ups + Box Jumps + DB Squat Cleans ... includes all the details of the exercises involved along with a few notes and the times taken ... and there are sixty five photos taken during the session !! ... PLUS ... another fourty photos taken while 'flipping the tractor tyre' after the Lumberjack program was finished !! Includes Sharon, Tanya, Ken, Colin, Millie and Jess |
| Monday 25th June 2012 | NEWSLETTER |
| Wednesday 27th June 2012 | NEWSLETTER ... Tanya's 10 kilometre Race Record ... and date for the next Beep Test |
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Thursday 28th June 2012 ... and also refer to ... Tuesday 30th August 2011 Thursday 3rd November 2011 Saturday 24th March 2012 Tuesday 8th May 2012 |
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HERE CrossFit 'SIX SHOOTER' Routine ... Squat Cleans + Push Ups + Kettle Ball Swings + Thrusters + Pull Ups + Burpees ... the details of the exercises involved along with a few notes and the times taken Includes Sharon, Tanya, Ken, Johan, Millie, Colin and Jess O |
| Friday 29th June 2012 | NEWSLETTER |
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Tuesday 3rd July 2012 ... and this page has been regularly updated since November 2009 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Colin, Johan, Elsie, Millie, Tyrone and Tione |
| Wednesday 4th July 2012 | NEWSLETTER |
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Thursday 5th July 2012 ... and also refer to ... Tuesday 22nd March 2011 Thursday 7th July 2011 |
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HERE CrossFit "KRISTAN CLEVER" Routine ... Burpees + Sit Ups + Kettle Ball Swings + Pull Ups + Push Ups ... page includes all the exercise details along with a profile on Kristan Clever ... plus the times taken to complete the program Includes Sharon, Ritchie, Ken, Johan, Elsie, Millie and Tyrone |
| Friday 6th July 2012 | NEWSLETTER |
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Saturday 7th July 2012 ... and also refer to ... Thursday 23rd December 2010 Thursday 19th January 2012 |
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HERE CrossFit "BARBARA" Routine ... Pull Ups + Push Ups + Sit Ups + Squats ... full details of this CrossFit Routine ... and it includes the times taken to complete the program ... and there are three photos of Scott, Justine and Grace Includes Sharon, Ken, Millie, Colin, Scott, Justine, Jess O and Anne |
| Sunday 8th July 2012 | NEWSLETTER |
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Tuesday 10th July 2012 ... and also refer to ... Tuesday 19th July 2011 Tuesday 25th October 2011 |
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HERE CrossFit 'NANCY' Routine ... Run + Overhead Squats ... all the details of the exercises involved along with all the times taken Includes Sharon, Ken and Millie |
| Wednesday 11th July 2012 | NEWSLETTER |
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Thursday 12th July 2012 ... and also refer to ... Saturday 21st November 2009 Tuesday 12th July 2011 Tuesday 7th February 2012 |
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HERE CrossFit 'KELLY' Routine ... Run + Box Jumps + Wall Balls ... all the details of the run and exercises involved along with the times taken ... and there are some terrific improvements !! Includes Ken, Johan, Elsie, Millie and Colin |
| Friday 13th July 2012 | NEWSLETTER |
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Saturday 14th July 2012 ... and also refer to ... Saturday 16th April 2011 Saturday 30th April 2011 Saturday 24th September 2011 Saturday 8th September 2012 |
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HERE Program designed by Brett ... Run + Weights + Kettle Ball Swings + Burpees ... the page includes all the exercise details ... plus the times taken to complete the program ... and there are a few photos from a previous session Includes Sharon, Ken, Scott, Justine, Elsie, Millie, Colin, Jess S and Jess O |
| Sunday 15th July 2012 | NEWSLETTER |
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Tuesday 17th July 2012 ... and also refer to ... Tuesday 5th July 2011 Tuesday 27th September 2011 Tuesday 15th November 2011 |
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HERE CrossFit "MORRISON" Routine ... Wall Balls +Box Jumps + Kettle Ball Swings ... full details of this CrossFit Routine ... the page includes the times taken to complete the program Includes Sharon, Ritchie, Ken, Elsie, Millie and Tennille ... plus Brett and Kahlia running |
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Thursday 19th July 2012 ... and also refer to ... Tuesday 1st May 2012 |
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HERE CrossFit "MANION" Routine ... Run + Back Squats ... all the details on this program ... along with the time taken Includes Sharon, Ritchie, Ken, Elsie, Millie, Colin and Tennille |
| Friday 20th July 2012 | NEWSLETTER |
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Saturday 21st July 2012 ... and also refer to ... Saturday 19th March 2011 Saturday 14th May 2011 Thursday 2nd June 2011 Saturday 6th August 2011 Saturday 1st October 2011 Saturday 21st January 2012 Saturday 28th April 2012 |
CLICK
HERE 'Filthy Fifty' ... page includes all the exercise details along with a demonstration video ... plus the times taken to complete the program .. there are also photos and videos from past sessions and there are comments from Tanya's Facebook Page Includes Sharon, Johan, Elsie, Colin, and Jess O |
| Saturday 21st July 2012 | NEWSLETTER |
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Tuesday 24th July 2012 ... and also refer to ... Thursday 14th June 2012 |
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HERE CrossFit "MICHAEL" Routine = Run + Back Extensions + Sit Ups ... all the details on this program ... along with the times taken Includes Sharon, Tanya, Brett, Ken, Millie, Colin, Johan, Elsie, Tennille and Tione |
| Wednesday 25th July 2012 | NEWSLETTER |
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Thursday 26th July 2012 ... and also refer to ... Saturday 7th August 2010 Saturday 16th July 2011 Tuesday 21st February 2012 Saturday 19th May 2012 |
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HERE Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees + Sprinting ... includes the details of the exercises ... and the times taken to complete the program ... and the page includes photos and videos from previous sessions Includes Sharon, Johan, Ken, Colin, Millie, Elsie, Tennille ... and Ritchie in Mackay |
| Friday 27th July 2012 | NEWSLETTER |
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Saturday 28th July 2012 ... and also refer to ... Thursday 25th August 2011 Tuesday 6th March 2012 |
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HERE Push Ups + Dips + Lunges + Burpees ... the details of the exercises involved along with a few notes plus the times taken to complete this program ... and there are four photos of Elsie and her "Burpee Peep Show" !! Includes Sharon, Ritchie, Colin, Elsie, Millie and Colin |
| Sunday 29th July 2012 | NEWSLETTER |
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Tuesday 31st July 2012 ... and also refer to ... Thursday 12th January 2012 |
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HERE Deadlifts + Push Ups Routine ... all the details on this program along with the times taken Includes Sharon, Lars, Ken, Elsie, Millie, Colin and Tennille |
| Wednesday 1st August 2012 | NEWSLETTER |
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Thursday 2nd August 2012 ... and also refer to ... Thursday 8th December 2011 Thursday 9th February 2012 Thursday 10th May 2012 |
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HERE CrossFit "WOOD" Routine = Run + Thrusters + High Pulls + Burpee Box Jumps ... dedicated to an Australian soldier killed in Afghanistan ... the page includes all the details along with the times taken Includes Sharon, Brett, Kahlia, Lars, Ken, Johan, Elsie, Millie and Colin |
| Friday 3rd August 2012 | NEWSLETTER |
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Saturday 4th August 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 7th April 2012 Saturday 21st April 2012 Saturday 16th June 2012 Saturday 15th September 2012 Saturday 8th December 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program ... this is the fourteenth time this routine has been completed ... and there are photos from previous sessions Includes Sharon, Ken, Johan, Elsie, Millie and Colin |
| Saturday 4th August 2012 | NEWSLETTER |
| Tuesday 7th August 2012 |
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HERE CrossFit "WHITTEN" Routine = Run + Kettle Ball Swings + Box Jumps + Burpees + Wall Balls ... all the details on this program ... along with the times taken Includes Sharon, Brett, Kahlia, Lars, Ken, Millie, Colin, Johan and Elsie |
| Thursday 9th August 2012 |
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HERE The "MILLIE" Program = Run + Thrusters + Cleans + Overhead Squats ... all the details on this program ... along with the times taken Includes Sharon, Brett, Tanya, Lars, Ken, Millie, Elsie, Colin, Jess O and Tennille |
| Friday 10th August 2012 | NEWSLETTER #01......NEWSLETTER #02 |
| Sunday 12th August 2012 | NEWSLETTER ... Tanya climbing 'The Pyramid' |
| Tuesday 14th August 2012 | NEWSLETTER ... Liv Cole is joining Benchmark CrossFit Trinity Beach |
| Tuesday 14th August 2012 |
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HERE The "INCENTIVE TO RUN" Program = Run + Burpees ... all the details on this program along with the times taken Includes Brett, Lars, Ken, Millie, Colin, Jess O and Tennille |
| Wednesday 15th August 2012 | NEWSLETTER |
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Thursday 16th August 2012 ... and also refer to ... Tuesday 31st January 2012 Thursday 26th April 2012 Tuesday 19th June 2012 |
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HERE 100 metre Sprint ... this page includes the current World Records along with the Times and Medal Winners from 'Benchmark CrossFit' of Trinity Beach!! Includes Brett, Kahlia, Lars, Johan, Elsie, Millie, Colin, Tennille, Tai and Tyrone ... plus a couple of "one off's" |
| Friday 17th August 2012 | NEWSLETTER |
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Saturday 18th August 2012 ... and also refer to ... Saturday 2nd April 2011 Saturday 23rd July 2011 Saturday 17th September 2011 Saturday 10th December 2011 Thursday 26th January 2012 Saturday 2nd June 2012 |
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HERE CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program ... and there are lots of photos from previous sessions Includes Sharon, Tanya, Kahlia, Ritchie, Lars, Colin, Johan, Millie, Elsie, Jess O and Tyrone |
| Sunday 19th August 2012 | NEWSLETTER |
| Monday 20th August 2012 | NEWSLETTER ... programs for the week |
| Tuesday 21st August 2012 |
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HERE Sixteen Minutes of "TABATA" followed by Fifteen Minutes of the "FAME" Routine = Thrusters + Bar Push Ups + Squat Jumps + Lateral Jumps ... all the details on this program Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Ken, Liv, Colin, Elsie, Millie, Tyrone, Tennille and Jess O |
| Thursday 23rd August 2012 |
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HERE "WARM UP" = Run + Burpees followed by "ELSIE'S EASY EXERCISES" = Pull Ups + Wall Balls ... all the details on this program Includes Sharon, Tanya, Kahlia, Ritchie, Lars, Liv, Colin, Elsie, Millie and Tennille |
| Friday 24th August 2012 | NEWSLETTER ... sessions at The Beach |
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Saturday 25th August 2012 ... and also refer to ... Saturday 10th July 2010 Saturday 11th June 2011 Saturday 3rd September 2011 Saturday 1st September 2012 |
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HERE CrossFit Session at the Beach ... all the details on this day on the seashore ... plus there are over thirty photos !! Includes Sharon, Tanya, Brett, Kahlia, Lars, Ken, Colin, Jess S, Tennille, Jess O, Anne and Liv |
| Sunday 26th August 2012 | NEWSLETTER |
| Tuesday 28th August 2012 |
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HERE CrossFit "AIRFORCE" Routine aka "LIV'S LESSON" = Burpees On The Minute + Thrusters + High Pulls + Push Jerks + Overhead Squats + Front/Back Squats ... includes all the details on this program along with the times taken Includes Tanya, Lars, Johan, Elsie, Millie, Colin, Jess O, Tennille and Tyrone |
| Wednesday 29th August 2012 | NEWSLETTER |
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Thursday 30th August 2012 BEEP TEST ... this page has been regularly updated from November 2009 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Kahlia, Lars, Ken, Colin, Johan, Elsie, Millie and Tyrone CLICK HERE 100 x Burpees + 5 x Cleans On Every Minute ... all the details on this program along with the times taken Includes Tanya, Kahlia, Lars, Ken, Colin, Johan, Elsie, Millie, Tyrone and Tennille |
| Friday 31st August 2012 | NEWSLETTER |
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Saturday 1st September 2012 ... and also refer to ... Saturday 10th July 2010 Saturday 11th June 2011 Saturday 3rd September 2011 Saturday 25th August 2012 |
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HERE Another CrossFit Session at the Beach ... all the details on this day on the seashore ... plus there are one hundred and thirty photos !! Includes Sharon, Brett, Kahlia, Ritchie, Lars, Ken, Colin, Jess O, Johan, Elsie, Millie, Tyrone and Sho |
| Sunday 2nd September 2012 | NEWSLETTER |
| Tuesday 4th September 2012 |
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HERE PROGRAM = Thrusters + V-Ups + Release Push Ups ... all the details on this program plus the times taken Includes Sharon, Tanya, Ritchie, Lars, Ken, Elsie, Millie, Jess O, Greg, Tyrone, Sho and Go |
| Wednesday 5th September 2012 | NEWSLETTER #01......NEWSLETTER #02 ... information and links for those moving to Darwin |
| Friday 7th September 2012 | NEWSLETTER ... follow on from above re departure dates ... plus general ground maintenance |
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Saturday 8th September 2012 ... and also refer to ... Saturday 16th April 2011 Saturday 30th April 2011 Saturday 24th September 2011 Saturday 14th July 2012 |
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HERE Program designed by Brett ... Run + Weights + Kettle Ball Swings + Burpees ... the page includes all the exercise details ... plus the times taken to complete the program ... and there are a few photos from a previous session Includes Sharon, Tanya, Brett, Lars, Ken, Johan, Elsie, Millie, Tyrone, Colin, Jess O and Andria |
| Saturday 8th September 2012 | NEWSLETTER |
| Saturday 8th September 2012 |
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HERE Barbeque with CrossFit Members + Rugby Test Match ... there was a get-together at Brett and Kahlia's home to eat, drink and watch the game ... and there are seventeen photos !! |
| Tuesday 11th September 2012 |
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HERE CrossFit "CHELSEA" Routine with a Variation = Pull Ups + Push Ups + Squats + Clean Press ... all the details on this program ... along with the times taken Includes Lars, Ken, Colin and Tennille |
| Wednesday 12th September 2012 | NEWSLETTER |
| Thursday 13th September 2012 |
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HERE CrossFit "HELEN" Routine = Run + Kettle Ball Swings + Pull Ups ... all the details on this program ... along with the times taken Includes Ken, Jess O, Colin, Greg, Elsie, Tanya, Tyrone and Tennille |
| Friday 14th September 2012 | NEWSLETTER |
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Saturday 15th September 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 7th April 2012 Saturday 21st April 2012 Saturday 16th June 2012 Saturday 4th August 2012 Saturday 8th December 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program ... this is the fifteenth time this routine has been completed ... and there are photos from previous sessions Includes Sharon, Tanya, Brett, Kahlia, Ken, Elsie, Tyrone, Colin, Jess O, Jess S and Greg |
| Saturday 15th September 2012 | NEWSLETTER |
| Wednesday 19th September 2012 | NEWSLETTER ... and where is everybody going ?? |
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Thursday 20th September 2012 ... and also refer to ... Thursday 18th August 2011 Thursday 8th September 2011 Saturday 14th April 2012 |
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HERE CrossFit "BRADLEY" Routine = Run + Pull Ups + Burpees ... full details on this CrossFit exercise ... plus all the times taken Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Ken, Colin, Johan, Elsie, Tyrone, Tennille and Go |
| Friday 21st September 2012 | NEWSLETTER |
| Saturday 22nd September 2012 |
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HERE The "COMMANDO" Routine = Run + Kettle Ball Swings + Push Jerks ... all the details on this program ... along with the times taken Includes Sharon, Tanya, Brett, Kahlia, Lars, Ken, Colin, Johan, Elsie, Greg, Tennille, Jess S and Courtney |
| Sunday 23rd September 2012 | NEWSLETTER |
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Tuesday 25th September 2012 ... and also refer to ... Tuesday 26th July 2011 Thursday 15th September 2011 |
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HERE Program designed by Ken ... The Run / Burpee / Box Jump Challenge ... page includes all the exercise details ... plus the times taken to complete the program Includes Sharon, Lars, Ken, Colin, Tennille and Adam ... and Tanya |
| Wednesday 26th September 2012 | NEWSLETTER |
| Saturday 29th September 2012 |
Working on these Family Histories
- RONEBERG . MEERS . COUDREY . KNOWLES Hundreds of Hours ... Running out of Time ... so Geoff has stopped going to CrossFit !! and this means that the results pages and times will not be updated ... unfortunate, and is just one of those things, but some details will be added where possible and as listed below |
| Monday 8th October 2012 | NEWSLETTER ... what Geoff is doing instead of going to crossfit |
| Sunday 14th October 2012 | NEWSLETTER ... note to Millie about Elsie lifting weights ... includes two photos |
| Friday 19th October 2012 | NEWSLETTER ... and Millie is back from South Africa |
| Saturday 27th October 2012 |
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HERE Cairns Roadrunners "Freshie Six kilometre Handicap Race" ... Sharon and Tanya entered and the page includes all the details along with a video and fifteen photos and the Official Results ... what was Sharon's time ?? |
| Sunday 4th November 2012 |
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HERE Cairns Roadrunners "Kewarra Beach Four kilometre Race" ... Sharon and her friend Jess Shuttleworth entered this race ... the page includes all the details along with a video and six photos and the Official Results ... and Sharon won her Age Division !! |
| Friday 9th November 2012 | NEWSLETTER ... there is a beach workout on Saturday |
| Wednesday 21st November 2012 | NEWSLETTER ... Johan and Elsie and Millie are off to live in Darwin |
| Thursday 22nd November 2012 | NEWSLETTER ... photos of Sharon and Ritchie with the 'Battle Ropes' |
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Saturday 8th December 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 7th April 2012 Saturday 21st April 2012 Saturday 16th June 2012 Saturday 4th August 2012 Saturday 15th September 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program ... this is the sixteenth time this routine has been completed ... and there are photos from previous sessions Includes Sharon, Tanya, Kahlia, Lars, Colin, Jess S, Greg, Tennille, Rhi, Michelle and Wendell |
| Wednesday 19th December 2012 |
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HERE Weightlifting Program ... and this page has twenty four photos taken during the session Includes Geoff, Tanya, Brett, Kahlia, Tai, Lars, Adam, Matt, Andrew ... and Ken |
| Friday 21st December 2012 | NEWSLETTER ... photos taken during the weightlifting program |
| Friday 21st December 2012 | NEWSLETTER ... payments required for the timber dividing wall in the new crossfit shed |