Click here to download our new timetable for 2012
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Feeling a little stiff and sore? Don’t forget to contact our on-site Osteo, Soph, or Myo, Tom, about a treatment real soon.
Sophie- 0432 556 559
Tom- 0409 510 946
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Warm Up:
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3 Burpees On The Minute For 5 Minutes
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Then:
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50-40-30-20-10
Sit Ups
Squats
25-20-15-10-5
Box Jumps
Push Ups
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For Time
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Warm Up:
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20 Lunges
10 Box Jumps
100 Meter Run
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4 Rounds
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Then:
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10 Ring Pull Ups
20 KB Swings
30 Double Unders
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15 Minute AMRAP
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Warm Up:
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Tabata:
Squats Vs Burpees
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Then:
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9 Deadlifts (65/40)
6 Front Squat
3 Push Press
20 Lateral Jumps
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5 Rounds
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Warm Up:
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KB Mobility Drills
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Then:
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8 Toes To Bar
12 Box Jumps (24/20)
16 Single Arm KB Swings (16/8)
200 Meter Run
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7 Rounds
It's All Going On!
Taylor- 18:17 (KU)
Scott- 21:31 Rx
Darren- 23:31 Rx
Skye- 24:02 (KU)
Penny- 19:31 (MOD)
Filly- 20:33 (MOD)
Arthur- 21:47 Rx
Rebecca- 22:39 (KU)
Charlotte- 20:14 Rx
Maggie- 18:50 (KU/14/KBS)
Linda- 17:27 (KU)
Beau- 23:45 (KU/20)
Remy- 23:56 (KU/20/8)
Sam- 21:17 (KU/20/8)
Tracey M- 22:32 (KU)
Tom- 18:09 (PU)+
Roscoe- 20:11 (8)
Matt- 24:46 (KU)
Troy- 19:15 Rx
Fraser- 19:41 Rx
Adam- 20:51 (KU/20/8)
Jonty- 25:05 (KU/24KBS)
Ben- 18:11 Rx
Rob- 18:13 Rx
Trev- 16:15 Rx
Chris S- 16:45 Rx
Spanna- 20:25 Rx
Danni- 19:55 Rx
Kiri- 19:43 (V-Up/STU)
Andrew- 22:24 Rx
Charlie- 22:15 (KU)
Gabe- 20:25 (20/8)
Rod- 17:36 (STU/12)
Beks- 18:03 (SU/12)
Jacki- 20:50 (8/16)
Jenny- 21:49 (KU/14/8)
Jono- 16:37 (STU)
John D- 20:15 Rx
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Warm Up:
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2000 Meter Row
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Then:
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5 Thrusters (42.5/30)
10 Pull Ups
15 Burpees
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17 Minute AMRAP
Just Blame Tom
Kirsty- 5+9PU (Yellow)
Scott- 5 (30)
Steph- 5 (Yellow)
Taylor- 5+1RR (15/RR/SU)
Gil- 5 (Orange)
Darren- 5 (Orange)
Skye- 4+9PU (22/5/Blue)
Paul- 5+6BU (40)
Jase- 10 (MOD)
Mike- 8+3BU Rx
Michael- 4+5BU (30/Red+Orange)
Jono- 6+10PU Rx
Arthur- 6+5PU (35/Red)
Derek- 4+12BU (30/Orange)
Penny- 8+11SU (MOD)
Tom- 7+5BU Rx
AV- 5+5BU (30/Red+Orange)
Troy- 6+5PU Rx
Fraser- 7 Rx
Tim- 5+5TH (30/Yellow)
Jenna- 5+5PU (25)
Roscoe- 6+5TH (35)
Niamh- 5+7PU (20/(Red+Yellow)
Filly- 7+6PU (20/RR/PU)
Matt- 4+5BU (Red)
Trev- 8+6PU Rx
Gee- 5 (30)
John D- 5 (35/Red)
Matt C- 5+1TH Rx
James FG- 6+7PU Rx
Jacki- 6+PU (15/Blue)
Jessie- 4+4PU (25/Red+Yellow)
Charlotte- 5+3PU Rx
Mark- 5+PU (30/Orange)
Sean- 3 (20/RR)
Mel- 5 (25/Orange)
Charlie- 5+1TH (40/Red)
Chris S- 8 + 5BU Rx
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Warm Up:
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30 Double Unders
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Snatches (42.5/30)
Vs
Push Ups
1 Minute Break
KB Swings (24/16)
Vs
Shoulder Press (42.5/30)
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Total Reps
Nice Lift
Scott- 117/97 (30/20/20)
Jono- 161/91 Rx
Derek- 117/109 (25/16/20)
Tom- 147/131 (35/35)
Kirsty- 107/103 (15/20)
Troy- 113/91 (40/30)
Fraser- 127/106 Rx
Jonty- 90/86 (35)
Charlotte- 93/117 (PP)
Rory- 139/103 (30/30)
Taylor- 159/109 (15/15/Knee)
Danni- 137/124 (20/15)
Ant- 117/118 (30/16/20)
Spanna- 152/98 (30/Knee/20)
Ben- 114/102 Rx
Trev- 146/148 Rx
Niahm- 133/89 (20/Knee/8DB)
Kiri- 154/142 (MOD)
Penny- 180/171 (MOD)
Andrew- 95/106 (30/20/20)
Jim- 114/94 Rx
Jamie- 86/80 (20/Knee/16/20)
Jenny- 89/92 (Stick/Knee/Stick/8)
Mike- 191/112 Rx
Mick- 109/89 (20/16/20)
Gabe- 79/110 (30/16/20)
Jacki- 122/126 (15/Knee/8/5DB)
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Warm Up:
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Box Jumps
Double Unders
Slam Balls
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1 Minute At Each For 3 Rounds
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Then:
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10-1
Burpees
One Legged Box Squats
20 Sit Ups After Each Round
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For Time
Das Goblet Squat
Tom- 13:09 (Lunges)
Jim- 14:03 Rx
Jade C- 21:10 R
Kiri- 16:27
Andrew- 18:26
Gee- 17:45
Matt- 17:44
Jase- 14:50 (MOD)
Charlotte- 15:26 (BoxJumps)
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Warm Up:
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30 Walking Lunges
10 Push Ups
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5 Rounds
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Then:
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200 Meter Run
10 Pull Ups
10 Goblets Squats
20 Double Unders
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8 Rounds
Boys And Their Boxes
Jono- 17:46 Rx
Mike- 20:50 Rx
Steve- 24:52 Rx
Scott- 26:18 Rx
Taylor- 26:44 (Orange)
Brian- 6 + Run (Red+Yellow/Skips/16)
Linda- 22:28 (Red+Yellow)
Skye- 29:50 (Blue+Yellow)
Darren- 28:05 (Orange)
Penny- 25:03 (MOD)
Ayla- 29:06 (Red)
Faye- 5 + 5GS (Purple)
Rebecca- 28:26 (Blue+Yellow/Att)
Sophie- 28:29 (Purple/12/Skips)
Tracey- 6 (Red)
Barry- 24:30 Rx
Jase- 19:20 (RR)
Tom- 16:29 Rx
Trev- 19:35 Rx
Gil- 27:07 (Orange)
Ben- 5+ 50 Skips (Skips)
Fraser- 28:30 Rx
Ben- 21:05 Rx
Lucy- 28:30 (Red+Orange/8/Skips)
Maggie- 28:32 (Red+Orange/8/Skips)
Andrew- 24:38 (20/Red/Skips)
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Warm Up:
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30 Double Unders
10 Overhead Walking Lunges
10 Judo Push Ups
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5 Minute AMRAP
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Then:
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1000 Meter Row
Then:
4 Push Jerks (70/50)
12 KB Swings (24/12)
18 Box Jumps (24/20)
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6 Rounds
Rings Dips
Paul- 19:48 (60/40)
Tara- 19:29 (40/SDHP)
Scott- 23:38 (40/20)
Jono- 16:25 (STU)
Jase- 16:33 (MOD)
Danni- 21:13 (32.5)
Fraser- 21:45 Rx
Taylor- 19:28 (25)
Linda- 17:03 (32.5)
Roscoe- 18:54 (42.5/16)
Troy- 19:40 (55)
Jessie- 13:00 (30/SDHP/14″)
Tom- 19:10 (60)
Barry- 20:21 (50/16/STU)
Matt- 18:19 (60)
Penny- 17:50 (MOD)
Trev- 14:48 Rx
Matt- 21:53 (50/20)
Mike- 14:59 Rx
Charlotte- 22:03 (45)
Andrew F- 21:47 (35/20)
Jacki- 21:51 (15/8)
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Warm Up:
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1 Power Clean
1 Front Squat
1 Hang Clean
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Every Minute On The Minute For 10 Minute
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Then:
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25-20-15-10-5
Ring Dips
Toes To Bar
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For Time
Looks Like Hard Work
Simon- 60/8:46 (Orange/KU)
Kylie- 25/9:41 (Red/KU)
Taylor- 27.5/6:32 (Red/KU)
Gil- 35/7:39 (Orange/KU)
Scott- 50/9:02 (Yellow/KU)
Skye- 20/7:45 (Orange/KU)
Darren- 50/7:12 (Orange/KU)
Troy- 55/9:12 (Orange)
Tara- 20/7:01 (Red/KU)
Kirsty- 30/10:48 (Yellow)
Mike- 70/11:07 Rx
Danni- 32.5/12:00 (Orange)
Rebecca- 25/11:28 (Box/KU)
Arthur- 50/9:58 (Red)
Roscoe- 40/8:13 (Orange/KU)
Tracey M- 25/9:28 (Orange/KU)
Trev- 77.5/10:32 Rx
Tom- 55/9:07 (Box Jump)
Rootsey- 70/12:30 Rx
Emma- 35/11:19 (Orange)
Filly- 30/6:47 (Box/AirDyne)
Jacki- 25/7:00 (Box/KU)
Charlotte- 50/14:56 (Orange)
Spanna- 20/13:48 (Orange)
Jono- 75/12:40 Rx
Niamh- 30/8:50 (Red/KU)
Matt- 60/10:27 (Red/KU)
