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click on the logo to go to the Official Web Site |
| Sunday 3rd May 2009 |
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HERE Sharon ... circuit training under Brett's supervision ... includes twenty six photos !! |
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Saturday 9th May 2009 ... and this page was updated on ... Wednesday 8th July 2009 |
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HERE Sharon's Day-by-Day Training Program ... and another target she has set herself !! |
| Saturday 6th June 2009 |
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HERE Sharon ... circuit training under Brett's supervision ... includes eleven videos !! |
| Monday 15th June 2009 |
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HERE Sharon ... completed a "Cardio Burn" workout |
| Saturday 4th July 2009 |
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HERE Sharon and Brett ... after a few months of hard work, Sharon thought it was about time for a "Teacher v Student" comparison !! ... includes one photo |
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Saturday 11th July 2009 ... and also refer to ... 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 Tuesday 15th May 2012 Thursday 7th February 2013 |
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HERE CrossFit "FRAN" Routine Index Page ... scroll down after the page opens and it includes Tanya, Brett, Kahlia, etc, etc Sharon's first try at this routine ... and it includes four videos Did the routine again ... and now there are five videos on this page Did the routine again ... and now there are now more videos !! Did the routine again ... and now there are heaps of photos !! |
| Sunday 19th July 2009 |
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HERE Sharon ... there are "No Bats or Bingos because of Brett" !! ... includes four photos |
| Friday 7th August 2009 |
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HERE Sharon ... Commitment = Success !! ... the 'new look' Sharon ... includes four photos and two videos !! |
| Saturday 15th August 2009 |
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HERE Are these suitable alternatives ?? ... includes pictures and videos |
| Tuesday 1st September 2009 |
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HERE Sharon ... another "muscle" shot !! ... includes one photo |
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Saturday 21st November 2009 ... and also refer to ... Tuesday 12th July 2011 Tuesday 7th February 2012 Thursday 12th July 2012 |
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HERE CrossFit 'KELLY' Routine ... all the details of the exercises involved along with the times taken ... and this page also includes two photos of Brett Includes Sharon, Tanya, Brett, Louis and Andria |
| Wednesday 25th November 2009 |
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HERE Squat Thrusters in a Minute ... details of the exercise ... and lots of 'interesting' comments !! Includes Sharon, Tanya, Louis and Andria |
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November and December 2009 ... and this page was updated on a regular basis during 2010 and 2011 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Bethany, Louis, Andria and Kellie |
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Saturday 5th December 2009 Burpees in a Minute ... also refer to ... Tuesday 13th July 2010 |
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HERE Part #01 - Burpees in a Minute Part #02 - Tyre Flips + Wall Balls + Push Ups + Kettle Ball Swings ... all the details of the exercises ... with the time taken to complete the program ... plus comments from Geoff and Sharon Includes Sharon, Tanya and Lachie Clink |
| Sunday 3rd January 2010 |
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HERE Push Ups + Sit Ups + Wall Balls + Kettle Ball Swings and Holds ... all the details of the exercises ... and this page also includes eighty-four photos !! Includes Sharon, Tanya, Brett, Kahlia, Bethany, Louis and Andria |
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Tuesday 5th January 2010 ... and also refer to ... Tuesday 15th June 2010 |
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HERE Kettle Ball Swings + Box Jumps + Wall Balls ... details of the exercises ... plus the times taken to complete the program Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Louis and Andria |
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Saturday 9th January 2010 ... and also refer to ... Thursday 2nd December 2010 Saturday 30th July 2011 Tuesday 11th October 2011 |
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HERE Lots of Burps are Good for You ... all the details of this routine ... and this page also includes one video Includes Tanya, Brett, Ritchie, Bethany, Louis and Andria |
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Saturday 6th February 2010 ... and also refer to ... Wednesday 3rd March 2010 Thursday 17th June 2010 Thursday 9th December 2010 Tuesday 8th February 2011 |
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HERE 100 x Kettle Ball Swings ... information on the exercise which includes a demonstration video and a list of the benefits ... all the details and results Includes Sharon, Brett, Kahlia, Ritchie, Bethany and Louis |
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Friday 12th February 2010 ... and also refer to ... Sunday 14th February 2010 Sunday 21st February 2010 Wednesday 3rd March 2010 |
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HERE 162 Metre Sprint ... includes a demonstration video on 'How to Sprint' ... all the details and updated results Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Bethany, Louis and Andria |
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Sunday 14th February 2010 ... and also refer to ... Friday 12th February 2010 Sunday 21st February 2010 Wednesday 3rd March 2010 |
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HERE 162 Metre Sprint ... the updated results Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Bethany, Louis and Andria |
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Friday 19th February 2010 The 'FRAN' Routine ... also refer to ... Saturday 11th July 2009 Tuesday 7th December 2010 Saturday 29th January 2011 Saturday 23rd April 2011 Tuesday 9th August 2011 Tuesday 18th October 2011 Tuesday 15th May 2012 Thursday 7th February 2013 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... the updated results CLICK HERE CrossFit "FRAN" Routine Index Page ... scroll down after the page opens and it includes Tanya, Brett, Kahlia, etc, etc There are also the weight details and times ... and these pages include demonstration videos and all the details on the exercises ... plus five 'participant' videos !! Includes Sharon, Tanya, Brett, Louis and Andria |
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Sunday 21st February 2010 162 metre Sprint ... also refer to ... Friday 12th February 2010 Sunday 14th February 2010 Wednesday 3rd March 2010 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... the updated results CLICK HERE 162 Metre Sprint ... the updated results Includes Sharon, Tanya, Brett, Kahlia, Bethany, Louis and Andria |
| Tuesday 23rd February 2010 |
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HERE Sharon - and here are her thoughts on the CrossFit Results to date ... a twenty-seven second video with photos |
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Sunday 28th February 2010 ... and also refer to ... Wednesday 10th March 2010 Saturday 20th March 2010 |
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HERE Push Ups - How Many Can You Do ?? ... information on the exercise which includes a demonstration video and a list of the benefits ... all the details and results Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Bethany, Louis, Andria, Lee and Maya |
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Wednesday 3rd March 2010 Kettle Ball Swings ... also refer to ... Saturday 6th February 2010 Thursday 17th June 2010 Thursday 9th December 2010 Tuesday 8th February 2011 162 metre Sprint ... also refer to ... Friday 12th February 2010 Sunday 14th February 2010 Sunday 21st February 2010 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... the updated results CLICK HERE 100 x Kettle Ball Swings ... the updated results CLICK HERE 162 Metre Sprint ... the updated results Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Bethany, Louis, Andria, Lee and Maya |
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Friday 5th March 2010 ... and also refer to ... 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 8th December 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday ... details of the exercises ... plus the times taken to complete the program Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Bethany, Michelle, Lee, Charne, and Josh |
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Wednesday 10th March 2010 Push Ups ... also refer to ... Sunday 28th February 2010 Saturday 20th March 2010 |
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HERE Push Ups - How Many Can You Do ?? ... the updated results CLICK HERE Burpees for Twenty Minutes ... the results ... includes two photos Includes Sharon, Tanya, Brett, Kahlia, Ritchie and Bethany |
| Tuesday 16th March 2010 |
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HERE Kettle Ball Swings + Squat Jumps + Dips ... details of the exercises ... and this page also includes one video and it runs for eight-and-a-half minutes ... and it is terrific !! Includes Sharon, Tanya, Brett, Kahlia, Ritchie and Andria |
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Saturday 20th March 2010 ... and also refer to ... Sunday 28th February 2010 Wednesday 10th March 2010 |
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HERE Push Ups - How Many Can You Do ?? ... the updated results Includes Sharon, Tanya and Bethany |
| Monday 22nd March 2010 |
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HERE Sharon ... and she is getting a little help from "Mass Monster Lean Muscle Gainer" ... and the page includes two videos and photos |
| Friday 2nd April 2010 |
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HERE The Cairns Esplanade Run ... a four kilometre run ... with a few exercises tossed in !! ... and the page includes fourteen photos Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Andria and Bethany |
| Sunday 11th April 2010 |
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HERE A 'Time Out' has been Called ... and this runs until Friday 14th May 2010 ... and the page includes notes to and from Brett ... and the restart featuring the "FRAN" Routine !! |
| Thursday 6th May 2010 |
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HERE Sharon Working by Herself ... did not want to just sit around so here are the details on the exercises she set ... plus the times taken, with comments and a Verdict !! |
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Sunday 23rd May 2010 NOTE - although the exercises are the same, the routine was different to that done on Tuesday 5th January and Tuesday 15th June 2010 |
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HERE Wall Balls + Kettle Ball Swings + Box Jumps ... details of the exercises ... plus the times taken Includes Sharon, Tanya and Brett |
| Saturday 29th May 2010 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Tanya, Brett and Kahlia |
| Tuesday 8th June 2010 |
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HERE 150 x Wall Ball Throws and Squats ... all details on this exercise and the warm up program ... plus the times taken Includes Sharon, Tanya and Kahlia |
| Thursday 10th June 2010 |
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HERE Part #01 - Sand Bag Throws Part #02 - Lifts + Medicine Balls + Burpees ... details of the exercises ... plus all the times taken ... includes demonstration videos Includes Tanya, Kahlia and Andria |
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Tuesday 15th June 2010 ... and also refer to ... Tuesday 5th January 2010 |
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HERE Kettle Ball Swings + Box Jumps + Wall Balls ... details of the exercises ... plus the times taken to complete the program Includes Sharon, Tanya, Kahlia and Andria |
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Thursday 17th June 2010 ... and also refer to ... Saturday 6th February 2010 Wednesday 3rd March 2010 Thursday 9th December 2010 Tuesday 8th February 2011 |
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HERE 100 x Kettle Ball Swings ... this is the third time these have been completed ... includes all the comparison times plus follow up exercises and running ... as mentioned above, this page has a demonstration video and notes on the benefits of using a kettle ball Includes Tanya, Kahlia and Andria |
| Sunday 27th June 2010 |
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HERE Wall Balls + Knees to Elbows + Push Ups + Kettle Ball Swings + Sit Ups ... details of the exercises ... plus the times taken to complete the program ... and there are three photos and an eleven minute video !! Includes Sharon, Tanya, Brett, Ritchie, Andria and Kevin |
| Saturday 3rd July 2010 |
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HERE Running alternating with Exercising ... details of the exercises ... and there are three photos and a nine minute video !! Includes Sharon, Tanya, Brett, Ritchie, Andria, Kevin and Julian |
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Saturday 10th July 2010 ... and also refer to ... Saturday 11th June 2011 Saturday 3rd September 2011 Saturday 25th August 2012 Saturday 1st September 2012 |
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HERE Down at Trinity Beach ... details of the warm up and the day's workout ... and there are eight photos and a sixteen-and-a-half minute video !! Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Andria ... and Tai |
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Tuesday 13th July 2010 Burpees in a Minute ... also refer to ... Saturday 5th December 2009 |
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HERE Part #01 - Tabata Part #02 - Burpees in a Minute ... details of the exercises ... includes comments and times ... and two instructional videos Includes Sharon, Tanya, Brett, Kahlia and Ritchie |
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Saturday 17th July 2010 ... and also refer to ... Friday 5th March 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 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 ... and there are nine photos Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Rhona and Michelle |
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Saturday 24th July 2010 NOTE - although the exercises are the same, the routine was different to that done below on Sat 7th August 2010 |
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HERE Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees ... details of the exercises ... plus the times taken to complete the program ... and there are nine photos and a thirteen minute video !! Includes Sharon, Tanya, Brett, Ritchie, Andria, and Josh |
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Saturday 7th August 2010 NOTE - although the exercises are the same, the routine was different to that done above on Sat 24th July 2010 ... and also refer to ... Saturday 16th July 2011 Tuesday 21st February 2012 Saturday 19th May 2012 Thursday 26th July 2012 |
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HERE Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees ... details of the exercises ... plus there are six photos and a thirteen minute video !! Includes Sharon, Brett, Ritchie, Josh, Rhona and Lars |
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Saturday 14th August 2010 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 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 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 ... look at the times !! Includes Sharon, Tanya, Brett, Ritchie, Josh and Rhona |
| Saturday 21st August 2010 |
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HERE Climbing "The Pyramid" at Gordonvale ... complete details on this 'Mountain' ... along with information on the two-hour massive climb ... and there are one-hundred-and-two photos and one video !! Includes Sharon, Tanya, Brett, Josh and Amanda |
| Saturday 28th August 2010 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Tanya, Brett, Ritchie, Lars, Josh and Rhona |
| Saturday 11th September 2010 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Josh and Lauren |
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Thursday 16th September 2010 ... and also refer to ... Saturday 12th February 2011 |
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HERE Program Designed and Developed by Lars Box Jumps + Push Ups + Sit Ups + Squats + Duck Walking ... all the details along with the time taken ... plus there are twelve photos and a nineteen minute video !! Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Josh ... and Tai |
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Saturday 18th September 2010 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 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 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, Tanya, Kahlia, Ritchie, Josh and Lauren |
| Saturday 25th September 2010 |
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HERE Part #01 - Sharon receives a compliment !! Part #02 - New equipment is on it's way - Power Bands ... page includes all the details along with instructional videos |
| Tuesday 28th September 2010 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Tanya, Ritchie, Lars and Lauren |
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Saturday 9th October 2010 ... and also refer to ... Saturday 15th January 2011 Saturday 5th February 2011 Saturday 18th June 2011 Tuesday 20th September 2011 Tuesday 29th November 2011 Saturday 3rd March 2012 |
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HERE CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program ... plus there are two photos and a fifteen minute video !! Includes Sharon, Tanya, Ritchie, Lars, Josh, Lauren and Rhona |
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Tuesday 12th October 2010 ... and also refer to ... Tuesday 17th January 2012 |
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HERE Part #01 - Warm Up - 50 x Burpees for Time Part #02 - Workout - Push Press / Jerks + Deadlifts + Squats ... page includes all the details along with the times taken to complete the program Includes Sharon, Tanya, Kahlia, Ritchie, Lars, Josh and Rhona |
| Saturday 23rd October 2010 |
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HERE Program Designed and Developed by Sharon Wall Balls + Sit Ups + Push Ups + Squats + Pull Ups ... all the details along with the times taken ... plus there are twenty photos !! Includes Sharon, Josh and Rhona |
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Saturday 13th November 2010 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 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 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, Tanya, Lars, Josh, Matt and Rhona |
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Saturday 27th November 2010 Pyramid Helen ... also refer to ... Saturday 10th September 2011 Thursday 31st May 2012 |
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HERE Part #01 - The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results CLICK HERE Part #02 - CrossFit "PYRAMID HELEN" Routine ... full details of this CrossFit Routine ... and the page includes the times taken to complete the program ... plus there are sixteen photos Includes Sharon, Tanya, Ritchie, Josh, Lars, Rhona, Matt and Ken |
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Thursday 2nd December 2010 ... and also refer to ... Saturday 9th January 2010 Saturday 30th July 2011 Tuesday 11th October 2011 |
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HERE Lots of Burps are Good for You ... all the details of this routine ... and this page also includes one video taken in January ... which features Tanya, Brett, Ritchie, Bethany, Louis and Andria In December, the routine was completed by Sharon, Tanya, Ritchie, Matt, Nick and Ken and the page has a list of the times taken |
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Tuesday 7th December 2010 ... and also refer to ... Saturday 11th July 2009 Wednesday 15th July 2009 Friday 19th February 2010 Saturday 29th January 2011 Saturday 23rd April 2011 Tuesday 9th August 2011 Tuesday 18th October 2011 Tuesday 15th May 2012 Thursday 7th February 2013 |
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HERE CrossFit "FRAN" Routine Index Page ... scroll down after the page opens and it includes Tanya, Brett, Kahlia, etc, etc There are also the weight details and times taken along with a demonstration video Includes Sharon, Tanya, Kahlia, Matt, Andria, Ken ...... and Ritchie |
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Thursday 9th December 2010 ... and also refer to ... Saturday 6th February 2010 Wednesday 3rd March 2010 Thursday 17th June 2010 Tuesday 8th February 2011 |
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HERE 100 x Kettle Ball Swings + Sprint of 360 feet ... information on the exercise which includes a demonstration video and a list of the benefits ... all the details and results Includes Sharon, Tanya, Ritchie, Matt and Andria |
| Saturday 11th December 2010 |
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HERE Part #01 - The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results CLICK HERE Part #02 - Tractor Tyre Flips for 400 metres ... all the details on this routine ... plus there are five photos and a ten minute video ... and an extra video of Tanya Includes Sharon, Tanya, Ritchie, Rhona and Ken |
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Thursday 23rd December 2010 ... and also refer to ... Thursday 19th January 2012 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, Ritchie, Josh, Matt and Ken |
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Saturday 5th March 2011 and Saturday 2nd April 2011 |
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HERE Date Claimer - Five Kilometre and Ten Kilometre Runs ... page includes the initial details along with a training program NOTE - the Five Kilometre Run was completed on Thursday 24th February 2011 |
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Tuesday 28th December 2010 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 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 8th December 2012 Saturday 2nd March 2013 Saturday 20th July 2013 |
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HERE F**k U Up Friday Done On A Tuesday ... details of the exercises ... plus the times taken to complete the program Includes Sharon, Tanya, Ritchie, Josh, Lauren, Ken and Rhona |
| Thursday 30th December 2010 |
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HERE Handstand Push Ups - Completed by Tanya ... page includes all the details plus a video |
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