Rest & Play WOD!
5 Rounds
1 Minute Burpee Box Jump
1 Minute Rest
1 Minute Wall Balls
1 Minute Rest
1 Minute Ball Taps
1 Minute Rest
Ness
167 180 177 170 189
Ash
195 200 185 165 181
Brooke
120 165 145 130 120
Sammi
161 165 159 159 157
Raquel
166 166 175 170 175
Carly
165 163 140 125 148
Mandy
179 172 179 171 181
Makayla
190 191 185 108 Sore Ankles
Amanda- Row Instead of Ball Taps, Step Over Box instead of Jump
74 77 75 75 72
Ness Second WOD
5 Rounds
1 Minute Thruster 20kg
1 Minute Rest
1 Minute GHD Sit Ups
1 Minute Rest
1 Minute Double Unders
1 Minute Rest
Results
105 97 108 92 106
Showing posts with label WOD. Show all posts
Showing posts with label WOD. Show all posts
Thursday, June 21, 2012
Saturday, May 26, 2012
Trainer Sesh: Revie
5 Rounds:
15 Deadlifts
15 KB Swings
15 Box Jumps
15 GHD Sit Ups
50 Double Unders
Rev: 19:02
15 Deadlifts
15 KB Swings
15 Box Jumps
15 GHD Sit Ups
50 Double Unders
Rev: 19:02
Thursday, March 1, 2012
Urban Babes Friday Morning 5:30
 |
| Toned! |
400m Run
20 Deadlift
400m Run
30 Wall Balls
400m Run
40 OH Lunge
400m Run
50 Squats
400m Run
60 Sit Ups
Ness: 18:37 Rxd
Ash: 22:05 (Crossbar on Wallballs)
Stacey: 25:34 (Crossbar on Wallballs, after 20 Lunges > 5kg Plate)
Amanda: Sore Knee-
400m Run
20 Deadlift
400m Run
30 Wall Balls
200m Run
1km Row
60 Sit Ups
20:32
Great start to the Friday Morning girls! x
Filthy Fifty!
27 February 2012
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 OH Lunge [Walking Lunge- no weight]
50 Knees 2 Elbow [Knee Ups, Sit Ups]
50 Push Press [Punches]
50 Back Extension
50 Wall Balls [Squats]
50 Burpees
50 Double Unders [150 Skips]
Rev: 34:30 Rxd
Manda: 22:03 Scaled Options
Candi: 24:54 Scaled Options
Ness: 27:08 Knee Ups
Shantelle: 32:00 Knee Ups
Nadia: 29:56 Scaled Options
Stacey: 30:04 Scaled Options
Naomi: 29:18 Scaled Options
Cheryl: 31:22 Scaled Options
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 OH Lunge [Walking Lunge- no weight]
50 Knees 2 Elbow [Knee Ups, Sit Ups]
50 Push Press [Punches]
50 Back Extension
50 Wall Balls [Squats]
50 Burpees
50 Double Unders [150 Skips]
Rev: 34:30 Rxd
Manda: 22:03 Scaled Options
Candi: 24:54 Scaled Options
Ness: 27:08 Knee Ups
Shantelle: 32:00 Knee Ups
Nadia: 29:56 Scaled Options
Stacey: 30:04 Scaled Options
Naomi: 29:18 Scaled Options
Cheryl: 31:22 Scaled Options
One on One with Amanda!
23/3 Thursday
6:30pm
3 Rounds
10 Box Jumps
20 KB Front Squat
30 Sit Ups
400m Run
Mandy: 13:29
6:30pm
3 Rounds
10 Box Jumps
20 KB Front Squat
30 Sit Ups
400m Run
Mandy: 13:29
Wednesday, February 8, 2012
Urban Babe Session- Thursday 9 Feb
5:30 AM Session
Lunge x 10 @ Body Weight
Lunge x 10 @ 5kg
Lunge x 10 @ 10 kg etc...
Ness: 20kg
Nadia: 10kg
b) 200m
10 Box Jumps
10 Wall Balls
10 Sit Upsq
Ness: 15:09 GHD Sit Ups
Nadia: 14:15
Lunge x 10 @ Body Weight
Lunge x 10 @ 5kg
Lunge x 10 @ 10 kg etc...
Ness: 20kg
Nadia: 10kg
b) 200m
10 Box Jumps
10 Wall Balls
10 Sit Upsq
Ness: 15:09 GHD Sit Ups
Nadia: 14:15
Urban Babe Session- Wednesday 8 Feb
a) Thruster Tech
b) 15 Min Amrap
6 Thrusters
6 Knees To Elbow
30 Toes to Bar
Ness: 11 Rounds + 5 Thrusters @ 20KG
Ash: 11 Rounds + 6 Thrusters @ 15KG
Mandy- Scaled WOD 10 Rounds + 2 Push Press
c) 100 Twists @ 10kg
Nice ladies! Hard workout and you smashed it!
b) 15 Min Amrap
6 Thrusters
6 Knees To Elbow
30 Toes to Bar
Ness: 11 Rounds + 5 Thrusters @ 20KG
Ash: 11 Rounds + 6 Thrusters @ 15KG
Mandy- Scaled WOD 10 Rounds + 2 Push Press
c) 100 Twists @ 10kg
Nice ladies! Hard workout and you smashed it!
Urban Babe Intro Session- Stacey!
Welcome Stacey!
a) 15 Squat
10 Sit Up
5 Push Up
x 3 Rounds
3:53
b) 20kg Deadlift Technique
a) 15 Squat
10 Sit Up
5 Push Up
x 3 Rounds
3:53
b) 20kg Deadlift Technique
Urban Babes Session- Monday 6 Feb & Tuesday 7 Feb
Warm Up
200m Run
Squat hold 10 seconds
a) 400mm Run For Time:
Steph: 1:10
Ash: 1:34
Sandra: 1:21
Ness: 1:34
b) 5 Rounds
15 Punches
10 Thrusters
5 Jump Squat
200m Run
Steph: 8:28
Ash: 8:32
Amanda: 8:56 (Sore Knee- Different Workout)
Ness: 7:55
Sandra: 8:25
200m Run
Squat hold 10 seconds
a) 400mm Run For Time:
Steph: 1:10
Ash: 1:34
Sandra: 1:21
Ness: 1:34
b) 5 Rounds
15 Punches
10 Thrusters
5 Jump Squat
200m Run
Steph: 8:28
Ash: 8:32
Amanda: 8:56 (Sore Knee- Different Workout)
Ness: 7:55
Sandra: 8:25
Monday, February 6, 2012
Saturday Sesh!
400m Run
50 Push Ups
100 Squats
50 Deadlifts
100 OH Lunge50 Strokes
100 Sit Ups50 Burpees
400m Partner Carry
Ness + Ivona 21:53
Jess + Steph: 23:40Amanda + Sandra: 23:59
Candy + Stacey + Ness: 26:56
Great Work Girls! It was a toughy but you smashed it!!
Urban Babes- Friday Morning 4 February
a) 30 m Prowler
10 Squats
Rest 30 seconds- 1minutes
x 5
Ness: 70kg
Shantelle: 50kg
b) 1km Run for Time
Shantelle: 4:54
Ness: 5:06
Ash Revisits Workouts
a)
3 Rounds
15 Squats
10 Sit Ups
5 Push Ups
200m Run Timed: 2:10
Ash-
Previous Time: 3:00 Current Time: 2:36
b)
5 Rounds-
10 OH Lunge
200m Run
Previous Time: 9:27 Current Time: 8:08
Tough Session girl but you smashed it!
10 Squats
Rest 30 seconds- 1minutes
x 5
Ness: 70kg
Shantelle: 50kg
b) 1km Run for Time
Shantelle: 4:54
Ness: 5:06
Ash Revisits Workouts
a)
3 Rounds
15 Squats
10 Sit Ups
5 Push Ups
200m Run Timed: 2:10
Ash-
Previous Time: 3:00 Current Time: 2:36
b)
5 Rounds-
10 OH Lunge
200m Run
Previous Time: 9:27 Current Time: 8:08
Tough Session girl but you smashed it!
Urban Babes Bench Mark
Urban Babes Session to measure how our fitness is going!
a) Intro WOD
5 Rounds
10 Sit Ups
5 Push Ups
Ness
Previous Time: 5:02 Current Time: 4:00
Amanda
Previous Time: 6:56 Current Time: 5:27
Steph
Old Time: 5:43 Current Time: 4:11
Revisiting Workouts
Ness & Steph
30-20-10
Box Jump
Med Ball Clean
Ness Previous Time- 9:15 Current Time: 7:37
Steph Previous Time- 10:49 Current Time: 8:12
Amanda's Workout
3 Rounds
10 OH Lunge @ 10kg
10 Burpees
200m Run
Previous Time: 10:17 Current Time: 6:30 <-- Woah! Nice ones!
You girls kicked your old times asses! Congrats! Your fitness is improving!
a) Intro WOD
5 Rounds
10 Sit Ups
5 Push Ups
Ness
Previous Time: 5:02 Current Time: 4:00
Amanda
Previous Time: 6:56 Current Time: 5:27
Steph
Old Time: 5:43 Current Time: 4:11
Revisiting Workouts
Ness & Steph
30-20-10
Box Jump
Med Ball Clean
Ness Previous Time- 9:15 Current Time: 7:37
Steph Previous Time- 10:49 Current Time: 8:12
Amanda's Workout
3 Rounds
10 OH Lunge @ 10kg
10 Burpees
200m Run
Previous Time: 10:17 Current Time: 6:30 <-- Woah! Nice ones!
You girls kicked your old times asses! Congrats! Your fitness is improving!
Urban Babes Intro Session
Welcome Nadia!
5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups
Nadia: 6:10
3 Rounds-
10 OH Lunge
10 Burpee
200m Run
Nadia: 8:14
5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups
Nadia: 6:10
3 Rounds-
10 OH Lunge
10 Burpee
200m Run
Nadia: 8:14
Urban Babes Session- Tuesday 5:30am 31 January
"Fran"
21-15-9
Thruster
Pull Up
Ness: 8:07 20kg,Blue Band
Shantelle: 7:18 20kg, Blue Band
Good job on your first go at Fran Ness :)
21-15-9
Thruster
Pull Up
Ness: 8:07 20kg,Blue Band
Shantelle: 7:18 20kg, Blue Band
Good job on your first go at Fran Ness :)
Urban Babes Session- Monday 6:30pm 30 January
Week 3 in 12 Week Challenge
a) Deadlift
5-5-5-5-5
a) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlift
100 Skips or 30 Double Unders
Ness: 5 Rounds + 8 Box Jumps
Amanda: 6 Rounds + 8 Deadlifts
Shantelle: 7 + 1 Lunge (injured foot)
Ash: 4 Rounds + 1 Deadlifts
Steph: 4+ 90 Skips
a) Deadlift
5-5-5-5-5
a) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlift
100 Skips or 30 Double Unders
Ness: 5 Rounds + 8 Box Jumps
Amanda: 6 Rounds + 8 Deadlifts
Shantelle: 7 + 1 Lunge (injured foot)
Ash: 4 Rounds + 1 Deadlifts
Steph: 4+ 90 Skips
Monday, January 30, 2012
Urban Babes Session- Monday & Tuesday
5 Rounds-
400m Run
20 Bum Raises
20 Squat
20 Jump Tuck
Shantelle: 18:57
Ash: 22:03
Steph: 18:04
Ness: 18:15
Sandra: 19:35
Awesome work to all you girls! That's lots of running that we are getting better at and can continue to improve on.
Monday Evening Extras- 50 Knee to Elbows
Tuesday Morning Extras- Prowler
Ness- 100kg!!!
Sandra- 60kg
Shantelle- 70
Shantelle Tuesday Morning
5 Rounds-
400m
12 OH Lunge @ 10kg plate
30 Ball Slams side to side
17:57
Great effort Shantelle!
Sunday, January 29, 2012
Urban Babes Saturday
 |
| Post Session |
30 Front Squat
20 Burpees
10 Sit Ups
400m Run
Ness + Ash: 27:25
Ivona + Christine + Sandra: 25:57
Steph + Jess: 22:56
Amanda + Shantelle: 24:16
Urban Babes Session- Wednesday 25 January
Extras)
Max Double Unders in 5 Mins-
Ash: 45
Amanda: 91
a) 21-15-9
Front Squat
Kettlebell Swings
200m Run
Steph: 5:26 @ 14kg, 12kg
Amanda: 5:47 @ 15kg, 12kg
Ash: 7:08 @ 15kg, 12kg
Rev 7:00 @ 30kg, 16kg Full Swing
Ivona: 5:18 @ 20k, 16kg
Christina: 5:38 @ 15kg, 12kg
b) 400m Row
Steph: 1:35
c) Max Butterfly Sit Up
Amanda: 62
Ash: 71
Steph: 82
Rev: 86
Max Double Unders in 5 Mins-
Ash: 45
Amanda: 91
a) 21-15-9
Front Squat
Kettlebell Swings
200m Run
Steph: 5:26 @ 14kg, 12kg
Amanda: 5:47 @ 15kg, 12kg
Ash: 7:08 @ 15kg, 12kg
Rev 7:00 @ 30kg, 16kg Full Swing
Ivona: 5:18 @ 20k, 16kg
Christina: 5:38 @ 15kg, 12kg
b) 400m Row
Steph: 1:35
c) Max Butterfly Sit Up
Amanda: 62
Ash: 71
Steph: 82
Rev: 86
Monday, January 23, 2012
Urban Babes Session
Monday 23 & Tuesday 24 January
a) 50 Double Unders for Time
Amanda: 2:01
Steph: 2:47
Shantelle: 0:26
Ness: 2:29
Sandy: 3:11
b) 7 Rounds
7 Wall Ball
7 Burpees
Amanda: 6:10
Steph: 6:16
Shantelle: 7:46
Ness: 7:37 RXD Wall Balls (as prescribed)
Sandy: 8:06
c) 50 Squats for Time
Amanda: 1:04
Steph: 1:15
Shantelle: 1:13
Ness: 0:58
Sandy: 1:24
Great job ladies!!! Over time you will be able to cycle through the burpee and learn to breath through the movements.
a) 50 Double Unders for Time
Amanda: 2:01
Steph: 2:47
Shantelle: 0:26
Ness: 2:29
Sandy: 3:11
b) 7 Rounds
7 Wall Ball
7 Burpees
Amanda: 6:10
Steph: 6:16
Shantelle: 7:46
Ness: 7:37 RXD Wall Balls (as prescribed)
Sandy: 8:06
c) 50 Squats for Time
Amanda: 1:04
Steph: 1:15
Shantelle: 1:13
Ness: 0:58
Sandy: 1:24
Great job ladies!!! Over time you will be able to cycle through the burpee and learn to breath through the movements.
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