(Return to "Sharon - 2011" albumn)--------------(Return to "Tanya - 2011" albumn)--------------(Return to "Brett and Kahlia - 2011" albumn)

 


click on the logo to go to the Official Web Site

Workouts ... during 2011

NOTE #01 - this list below does not include every session that Sharon, Tanya, Brett, Kahlia, Ritchie and the others
have completed ...... it shows only those where a report was made ... or ... when videos and/or photos were taken

NOTE #02 - and you can click HERE to see the details of how this exercise program got started during 2009

NOTE #03 - and you can click HERE to see over seventy entries made during 2009 and 2010

NOTE #04 - the program continued into 2012 and click HERE to go to that page

NOTE #05 - the program continued into 2013 and click HERE to go to that page

NOTE #06 - the program continued into 2014 and click HERE to go to that page

NOTE #07 - the program continued into 2015 and click HERE to go to that page

NOTE #08 - the program continued into 2016 and click HERE to go to that page

NOTE #09 - the program continued into 2017 and click HERE to go to that page

x

   

Sessions at Trinity Beach

Saturday 10th July 2010 Saturday 25th January 2014
Saturday 11th June 2011 Saturday 2nd August 2014
Saturday 3rd September 2011 Saturday 9th August 2014
Saturday 25th August 2012 Saturday 26th September 2015
Saturday 1st September 2012 Saturday 28th November 2015
Saturday 9th February 2013

   
Saturday 8th January 2011
... and this page has been regularly
updated since November 2009		 CLICK HERE
The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results
Includes Sharon, Tanya, Ritchie, Lars, Josh, Ken, Rhona and Scott
   
Saturday 8th January 2011
... and also refer to ...
Saturday 26th May 2012		 CLICK HERE
'The Horrible Hundreds' ... page includes all the exercise details along with the times taken to complete the program
Includes Sharon, Tanya, Brett, Ritchie, Lars, Josh, Ken, Rhona and Scott
   
Saturday 15th January 2011
... and also refer to ...
Saturday 9th October 2010
Saturday 5th February 2011
Saturday 18th June 2011
Tuesday 20th September 2011
Tuesday 29th November 2011
Saturday 3rd March 2012		 CLICK HERE
CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program
Includes Sharon, Tanya, Ritchie, Josh, Lars, Matt, Ken, Rhona, Scott, Justine and Kelsie
   
Saturday 29th January 2011
... and also refer to ...
Saturday 11th July 2009
Wednesday 15th July 2009
Friday 19th February 2010
Tuesday 7th December 2010
Saturday 23rd April 2011
Tuesday 9th August 2011
Tuesday 18th October 2011
Tuesday 15th May 2012
Thursday 7th February 2013		 CLICK HERE
CrossFit "FRAN" Routine ... full details on this CrossFit exercise including a demonstration video ... plus all the weight details and times taken
Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Matt, Ken, Josh, Rhona, Lauren, Scott and Justine
   
Saturday 5th February 2011
... and also refer to ...
Saturday 9th October 2010
Saturday 15th January 2011
Saturday 18th June 2011
Tuesday 20th September 2011
Tuesday 29th November 2011
Saturday 3rd March 2012		 CLICK HERE
CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program ... plus there are twenty-nine photos taken during the day
Includes Sharon, Tanya, Ritchie, Josh, Matt, Lauren and Ken
   
Tuesday 8th February 2011
... and also refer to ...
Saturday 6th February 2010
Wednesday 3rd March 2010
Thursday 17th June 2010
Thursday 9th December 2010
ANGIE Routine ... and also refer to ...
Thursday 11th August 2011		 CLICK HERE
Part #01 - 100 x Kettle Ball Swings
Part #02 - CrossFit "ANGIE" Routine ... includes the exercise details and the times taken for both of these routines ... this page also has a demonstration video and notes on the benefits of using a kettle ball
Includes Sharon, Tanya, Ritchie, Matt and Ken
   
Saturday 12th February 2011
... and also refer to ...
Thursday 16th September 2010		 CLICK HERE
Box Jumps + Push Ups + Sit Ups + Squats + Run ... all the details and the times taken to complete the program
Includes Sharon, Tanya, Ritchie, Lars, Josh, Matt and Lauren
   
Thursday 24th February 2011
... and also refer to ...
Monday 5th March 2012		 CLICK 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, Brett, Ritchie, Lars, Matt, Ken and Scott ... and notes from Kahlia and Lauren
   
Saturday 5th March 2011
... and also refer to ...
Saturday 9th July 2011
Saturday 8th October 2011
Saturday 31st March 2012		 CLICK HERE
Part #01 - A Sponsor for Trinity Beach CrossFit
Part #02 - Kettle Ball Swings + Running + and a few Burpees ... full details of this CrossFit Routine ... includes the times taken to complete the program ... plus there are twenty-eight photos taken during the day
Includes Sharon, Tanya, Ritchie, Lars, Rhona, Matt, and Scott
   
Tuesday 8th March 2011 CLICK HERE
Pull Ups + Push Ups + Squats ... 20 Repititions ... all the details and the times taken to complete the program
Includes Sharon, Lars, Josh, Matt, Ken, Scott and Phil
   
Saturday 19th March 2011
... and also refer to ...
Saturday 14th May 2011
Thursday 2nd June 2011
Saturday 6th August 2011
Saturday 1st October 2011
Saturday 21st January 2012
Saturday 28th April 2012
Saturday 21st July 2012		 CLICK HERE
'Filthy Fifty' ... page includes all the exercise details along with a demonstration video ... plus the times taken to complete the program
Includes Sharon, Tanya, Brett, Ritchie, Lars, Josh, Ken, and Rhona
   
Tuesday 22nd March 2011
... and also refer to ...
Thursday 7th July 2011
Thursday 5th July 2012		 CLICK HERE
CrossFit "KRISTAN CLEVER" Routine ... page includes all the exercise details along with a profile on Kristan Clever ... plus the times taken to complete the program
Includes Sharon, Tanya, Brett, Ritchie, Lars, Matt, Ken, Rhona and Nick
   
Saturday 2nd April 2011
... and also refer to ...
Saturday 23rd July 2011
Saturday 17th September 2011
Saturday 10th December 2011
Thursday 26th January 2012
Saturday 2nd June 2012
Saturday 18th August 2012		 CLICK HERE
CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program
Includes Sharon, Brett, Lars, Matt, Ken, Rhona and Scott
   
Saturday 9th April 2011
... and also refer to ...
Saturday 3rd December 2011		 CLICK HERE
Run + Circuit Training + Kettle Ball Swings ... page includes all the exercise details ... plus there are sixty photos taken during the day
Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Matt, Ken, Rhona, Scott, Justine and Johan
   
Saturday 16th April 2011
... and also refer to ...
Saturday 30th April 2011
Saturday 24th September 2011
Saturday 14th July 2012
Saturday 8th September 2012		 CLICK 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 seven photos taken after it was all over
Includes Sharon, Tanya, Brett, Ritchie, Ken, Rhona, Scott, Justine and Johan
   
Saturday 23rd April 2011
... and also refer to ...
Saturday 11th July 2009
Wednesday 15th July 2009
Friday 19th February 2010
Tuesday 7th December 2010
Saturday 29th January 2011
Tuesday 9th August 2011
Tuesday 18th October 2011
Tuesday 15th May 2012
Thursday 7th February 2013		 CLICK HERE
CrossFit "FRAN" Routine ... full details on this CrossFit exercise including a demonstration video ... plus all the weight details and times taken ... and there are thirty seven photos taken during the day
Includes Sharon, Tanya and Brett
   
Saturday 30th April 2011
... and also refer to ...
Saturday 16th April 2011
Saturday 24th September 2011
Saturday 14th July 2012
Saturday 8th September 2012		 CLICK 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
Includes Sharon, Tanya, Brett, Ritchie, Lars, Ken, Rhona, Johan and Jess
   
Saturday 14th May 2011
... and also refer to ...
Saturday 19th March 2011
Thursday 2nd June 2011
Saturday 6th August 2011
Saturday 1st October 2011
Saturday 21st January 2012
Saturday 28th April 2012
Saturday 21st July 2012		 CLICK HERE
'Filthy Fifty' ... page includes all the exercise details along with a demonstration video ... plus the times taken to complete the program
Includes Sharon, Lars, Matt, Ken, Scott, Johan, Rhona and Tanya H
   
Saturday 21st May 2011
... and this page has been regularly
updated since November 2009		 CLICK HERE
The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results
Includes Sharon, Tanya, Brett, Ritchie, Matt, Ken, Rhona and Jess
   
Thursday 2nd June 2011
... and also refer to ...
Saturday 19th March 2011
Saturday 14th May 2011
Saturday 6th August 2011
Saturday 1st October 2011
Saturday 21st January 2012
Saturday 28th April 2012
Saturday 21st July 2012		 CLICK HERE
'Filthy Fifty' ... page includes all the exercise details along with a demonstration video ... plus the times taken to complete the program
Includes Sharon, Tanya R, Lars, Ken, Scott, Johan, Tiara and Chloe
   
Saturday 4th June 2011
... 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 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		 CLICK 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, Ken, Scott, Johan, Rhona, Jess and Matt
   
Saturday 11th June 2011
... and also refer to ...
Saturday 10th July 2010
Saturday 3rd September 2011
Saturday 25th August 2012
Saturday 1st September 2012		 CLICK HERE
Down at Trinity Beach ... details of the warm up and the day's workout ... and there are seven photos and two videos !! ... one is twelve-and-a-half minutes in length and the other is ten minutes
Includes Sharon, Tanya, Ritchie, Lars, Scott and Johan
   
Saturday 18th June 2011
... and also refer to ...
Saturday 9th October 2010
Saturday 15th January 2011
Saturday 5th February 2011
Tuesday 20th September 2011
Tuesday 29th November 2011
Saturday 3rd March 2012		 CLICK HERE
CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program ... plus there is one photo and one video of Jess leading the pack
Includes Sharon, Tanya, Ritchie, Lars, Ken, Rhona, Scott, Johan and Jess
   
Tuesday 28th June 2011
and
Thursday 30th June 2011		 CLICK HERE
Weightlifting Competitions ... all the results ... and who won the Medals !!
Includes Sharon, Tanya, Ritchie, Lars, Ken, Scott, Johan, Tiara and Kelsie
   
Tuesday 5th July 2011
... and also refer to ...
Tuesday 27th September 2011
Tuesday 15th November 2011
Tuesday 17th July 2012		 CLICK HERE
CrossFit "MORRISON" Routine ... full details of this CrossFit Routine ... the page includes the times taken to complete the program
Includes Sharon, Tanya, Ritchie, Ken, Matt and Tiara
   
Thursday 7th July 2011
... and also refer to ...
Tuesday 22nd March 2011
Thursday 5th July 2012		 CLICK HERE
CrossFit "KRISTAN CLEVER" Routine ... page includes all the exercise details along with a profile on Kristan Clever ... plus the times taken to complete the program
Includes Sharon, Tanya, Ritchie and Scott
   
Saturday 9th July 2011
... and also refer to ...
Saturday 5th March 2011
Saturday 8th October 2011
Saturday 31st March 2012		 CLICK HERE
Kettle Ball Swings + Running + and a few Burpees ... full details of this CrossFit Routine ... includes the times taken to complete the program
Includes Sharon, Tanya, Ritchie, Ken, Scott, Rhona and Jess
   
Tuesday 12th July 2011
... and also refer to ...
Saturday 21st November 2009
Tuesday 7th February 2012
Thursday 12th July 2012		 CLICK HERE
CrossFit 'KELLY' Routine ... all the details of the exercises involved along with the times taken ... and a comparison to the last time it was done
Includes Sharon, Tanya, Matt, Ken, Scott and Johan
   
Thursday 14th July 2011
... and also refer to ...
Tuesday 28th February 2012		 CLICK HERE
Broad Jump + Lunge Walk + Bear Crawl + Duck Walk + Sprinting ... all the details of the exercises involved ... includes the times taken to complete the program
Includes Sharon, Tanya, Matt, Ken, Scott and Johan
   
Saturday 16th July 2011
... and also refer to ...
Saturday 7th August 2010
Tuesday 21st February 2012
Saturday 19th May 2012
Thursday 26th July 2012		 CLICK HERE
Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees + Sprinting ... details of the exercises ... including the times taken to complete the program ... plus there are six photos and an eleven minute video !!
Includes Sharon, Tanya, Ken, Scott, Jess and Matt
   
Tuesday 19th July 2011
... and also refer to ...
Tuesday 25th October 2011
Tuesday 10th July 2012		 CLICK HERE
CrossFit 'NANCY' Routine ... all the details of the exercises involved along with the times taken ... plus there are links to videos from the 2010 CrossFit Games Masters Division
Includes Sharon, Tanya, Matt, Ken, Scott and Tiara
   
Wednesday 20th July 2011 NEWSLETTER
   
Thursday 21st July 2011
... and also refer to ...
Tuesday 23rd August 2011
Saturday 22nd October 2011		 CLICK HERE
CrossFit 'CHELSEA' Routine ... the details of the exercises involved along with a few notes
Includes Sharon, Tanya, Ritchie, Matt, Ken and Scott
   
Saturday 23rd July 2011
... and also refer to ...
Saturday 2nd April 2011
Saturday 17th September 2011
Saturday 10th December 2011
Thursday 26th January 2012
Saturday 2nd June 2012
Saturday 18th August 2012		 CLICK HERE
CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program
Includes Sharon, Tanya, Ritchie, Matt, Ken, Scott and Rhona
   
Sunday 24th July 2011 NEWSLETTER
   
Tuesday 26th July 2011
... and also refer to ...
Thursday 15th September 2011
Tuesday 25th September 2012		 CLICK 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 ... and there was an 'accident' today !!
Includes Sharon, Tanya, Matt, Ken and Scott
   
Wednesday 27th July 2011 NEWSLETTER
   
Saturday 30th July 2011
Lots of Burpees ... and also refer to ...
Saturday 9th January 2010
Thursday 2nd December 2010
Tuesday 11th October 2011		 CLICK HERE
The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results
Includes Sharon, Tanya, Ken, Rhona and Jess
CLICK HERE
Lots of Burps are Good for You ... all the details of this routine around Diamond One ... and the times taken ... plus there is a twelve-and-a-half minute video showing all the action !!
Includes Sharon, Tanya, Ken, Rhona and Jess
   
Sunday 31st July 2011 NEWSLETTER
   
Saturday 6th August 2011
Filthy Fifty ... and also refer to ...
Saturday 19th March 2011
Saturday 14th May 2011
Thursday 2nd June 2011
Saturday 1st October 2011
Saturday 21st January 2012
Saturday 28th April 2012
Saturday 21st July 2012		 CLICK HERE
The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results
Includes Sharon, Tanya, Matt, Scott and Rhona
CLICK HERE
'Filthy Fifty' ... page includes all the exercise details ... plus the times taken to complete the program ... includes four 'doing the box jumps' photos ... and there is also a seventeen minute video shot during the workout !!
Includes Sharon, Tanya, Matt, Scott and Rhona
   
Sunday 7th August 2011 NEWSLETTER
   
Tuesday 9th August 2011
... 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 18th October 2011
Tuesday 15th May 2012
Thursday 7th February 2013		 CLICK HERE
CrossFit "FRAN" Routine ... full details on this CrossFit exercise including a demonstration video ... plus all the weight details and times taken
Includes Sharon, Tanya, Lars, Matt, Scott, Johan and Tiara
   
Thursday 11th August 2011
... and also refer to ...
Tuesday 8th February 2011		 CLICK HERE
CrossFit "ANGIE" Routine ... full details on this CrossFit exercise ... plus all the times taken
Includes Tanya, Lars, Matt, Ken, Scott, Johan and Tiara
   
Friday 12th August 2011 NEWSLETTER #01...............NEWSLETTER #02
   
Saturday 13th August 2011 CLICK HERE
"Jeg Elsker Norge" by Lars Kalland ... the details of the exercises involved along with a few notes ... plus all the times taken
Includes Sharon, Tanya, Lars, Ken, Scott, Rhona and Jess
   
Monday 15th August 2011 NEWSLETTER
   
Thursday 18th August 2011
... and also refer to ...
Thursday 8th September 2011
Saturday 14th April 2012
Thursday 20th September 2012		 CLICK HERE
CrossFit "BRADLEY" Routine = Run + Pull Ups + Burpees ... full details on this CrossFit exercise ... plus all the times taken
Includes Sharon, Tanya, Ritchie, Matt, Ken, Scott, Johan and Josh ... and Lars
   
Friday 19th August 2011 NEWSLETTER
   
Saturday 20th August 2011
... 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 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		 CLICK HERE
F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program ... and there is also one photo
Includes Sharon, Tanya, Ritchie, Lars, Matt, Rhona and Jess
   
Sunday 21st August 2011 NEWSLETTER
   
Tuesday 23rd August 2011
... and also refer to ...
Thursday 21st July 2011
Saturday 22nd October 2011		 CLICK HERE
CrossFit 'CHELSEA' Routine ... the details of the exercises involved along with a few notes
Includes Ritchie, Lars, Ken, Scott and Josh
   
Wednesday 24th August 2011 NEWSLETTER
   
Thursday 25th August 2011
... and also refer to ...
Tuesday 6th March 2012
Saturday 28th July 2012		 CLICK 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, Ritchie, Lars, Scott, Ken, and Josh
   
Friday 26th August 2011 NEWSLETTER
   
Saturday 27th August 2011
... and also refer to ...
Saturday 23rd June 2012		 CLICK HERE
CrossFit 'LUMBERJACK 20' Routine ... the details of the exercises involved along with a few notes and the times taken
Includes Sharon, Tanya, Ritchie, Lars, Ken, Scott, Rhona and Jess
   
Sunday 28th August 2011 NEWSLETTER
   
Tuesday 30th August 2011
... and also refer to ...
Thursday 3rd November 2011
Saturday 24th March 2012
Tuesday 8th May 2012
Thursday 28th June 2012		 CLICK HERE
CrossFit 'SIX SHOOTER' Routine ... the details of the exercises involved along with a few notes and the times taken
Includes Tanya, Lars, Matt, Ken, Josh and Johan
   
Wednesday 31st August 2011 NEWSLETTER
   
Saturday 3rd September 2011
... and also refer to ...
Saturday 10th July 2010
Saturday 11th June 2011
Saturday 25th August 2012
Saturday 1st September 2012		 CLICK HERE
ENDURANCE - a program at Trinity Beach ... all the details on the two parts of this session at the beach along with the times taken ... and there is also an eight-and-a-half minute video shot during the workout !! ... plus eighteen photos !!
Includes Sharon, Tanya, Lars, Matt, Scott and Rhona
   
Monday 5th September 2011 NEWSLETTER
   
Thursday 8th September 2011
... and also refer to ...
Thursday 18th August 2011
Saturday 14th April 2012
Thursday 20th September 2012		 CLICK HERE
CrossFit "BRADLEY" Routine = Run + Pull Ups + Burpees ... full details on this CrossFit exercise ... plus all the times taken
Includes Sharon, Tanya, Ritchie, Lars, Ken, Scott, Johan and Josh
   
Friday 9th September 2011 NEWSLETTER
   
Saturday 10th September 2011
... and also refer to ...
Saturday 27th November 2010
Thursday 31st May 2012		 CLICK HERE
CrossFit "PYRAMID HELEN" Routine ... full details of this CrossFit Routine ... and the page includes the times taken to complete the program
Includes Sharon, Tanya, Ritchie, Lars, Ken, Rhona and Jess
   
Sunday 11th September 2011 NEWSLETTER
   
Thursday 15th September 2011
... and also refer to ...
Tuesday 26th July 2011
Tuesday 25th September 2012		 CLICK 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, Tanya, Ken, Scott, Josh, Shae and Mylee
   
Saturday 17th September 2011
... and also refer to ...
Saturday 2nd April 2011
Saturday 23rd July 2011
Saturday 10th December 2011
Thursday 26th January 2012
Saturday 2nd June 2012
Saturday 18th August 2012		 CLICK HERE
CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program ... and there are eighty three photos taken during the session !!
Includes Sharon, Tanya, Lars, Ken, Scott, Rhona, Tiara and Shae
   
Sunday 18th September 2011 NEWSLETTER
   
Tuesday 20th September 2011
... and also refer to ...
Saturday 9th October 2010
Saturday 15th January 2011
Saturday 5th February 2011
Saturday 18th June 2011
Tuesday 29th November 2011
Saturday 3rd March 2012		 CLICK HERE
CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program
Includes Sharon, Tanya, Lars, Scott and Shae
   
Wednesday 21st September 2011 NEWSLETTER
   
Saturday 24th September 2011
... and also refer to ...
Saturday 16th April 2011
Saturday 30th April 2011
Saturday 14th July 2012
Saturday 8th September 2012		 CLICK 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
Includes Sharon, Tanya, Ritchie, Lars, Ken, Scott and Rhona
   
Saturday 24th September 2011 NEWSLETTER
   
Tuesday 27th September 2011
... and also refer to ...
Tuesday 5th July 2011
Tuesday 15th November 2011
Tuesday 17th July 2012		 CLICK HERE
CrossFit "MORRISON" Routine ... full details of this CrossFit Routine ... the page includes the times taken to complete the program
Includes Sharon, Tanya, Lars, Scott, Johan, Tiara, Shea and Holly
   
Wednesday 28th September 2011 NEWSLETTER
   
Friday 30th September 2011 NEWSLETTER
   
Saturday 1st October 2011
... and also refer to ...
Saturday 19th March 2011
Saturday 14th May 2011
Thursday 2nd June 2011
Saturday 6th August 2011
Saturday 21st January 2012
Saturday 28th April 2012
Saturday 21st July 2012		 CLICK HERE
'Filthy Fifty' ... page includes all the exercise details along with a demonstration video ... plus the times taken to complete the program
Includes Sharon, Tanya, Lars, Ken, Rhona and Jess
   
Sunday 2nd October 2011 NEWSLETTER
   
Saturday 8th October 2011
... and also refer to ...
Saturday 5th March 2011
Saturday 9th July 2011
Saturday 31st March 2012		 CLICK HERE
Kettle Ball Swings + Thrusters + Running + and a few Burpees ... and the page has all the details of this CrossFit Routine ... includes the times taken to complete the program
Includes Sharon, Tanya, Ritchie, Ken, Scott, Matt, Rhona, Jess and Christine ... and Lars
   
Sunday 9th October 2011 NEWSLETTER #01...............NEWSLETTER #02
   
Tuesday 11th October 2011
and also refer to ...
Saturday 9th January 2010
Thursday 2nd December 2010
Saturday 30th July 2011		 CLICK HERE
Lots of Burps are Good for You ... all the details of this routine around Diamond One ... and the times taken to complete the trip !!
Includes Sharon, Tanya, Lars, Ken, Scott and Johan
   
Wednesday 12th October 2011 NEWSLETTER
   
Tuesday 18th October 2011
... 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 15th May 2012
Thursday 7th February 2013		 CLICK HERE
CrossFit "FRAN" Routine ... full details on this CrossFit exercise including a demonstration video ... plus all the weight details and times taken
Includes Sharon, Tanya, Ritchie, Lars, Matt and Ken
   
Friday 21st October 2011 NEWSLETTER #01...............NEWSLETTER #02
   
Saturday 22nd October 2011
... and also refer to ...
Thursday 21st July 2011
Tuesday 23rd August 2011		 CLICK HERE
CrossFit 'CHELSEA' Routine ... the details of the exercises involved along with a few notes
Includes Sharon, Tanya, Ritchie, Matt, Ken, Scott and Rhona
   
Sunday 23rd October 2011 NEWSLETTER
   
Tuesday 25th October 2011
... and also refer to ...
Tuesday 19th July 2011
Tuesday 10th July 2012		 CLICK HERE
CrossFit 'NANCY' Routine ... all the details of the exercises involved along with all the times taken
Includes Sharon, Tanya, Matt ... and an injured Lars
   
Wednesday 26th October 2011 NEWSLETTER
   
Friday 28th October 2011 NEWSLETTER
   
Wednesday 2nd November 2011 NEWSLETTER
   
Thursday 3rd November 2011
... and also refer to ...
Tuesday 30th August 2011
Saturday 24th March 2012
Tuesday 8th May 2012
Thursday 28th June 2012		 CLICK HERE
CrossFit 'SIX SHOOTER' Routine ... the details of the exercises involved along with a few notes and the times taken
Includes Sharon, Tanya, Lars and Scott
   
Friday 4th November 2011 NEWSLETTER
   
Saturday 5th November 2011
... 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 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		 CLICK 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, Brett, Kahlia, Lars, Scott, Rhona, Jess O and Josh K
   
Sunday 6th November 2011 NEWSLETTER
   
Tuesday 8th November 2011 NEWSLETTER
   
Friday 11th November 2011 NEWSLETTER #01...............NEWSLETTER #02
   
Tuesday 15th November 2011
... and also refer to ...
Tuesday 5th July 2011
Tuesday 27th September 2011
Tuesday 17th July 2012		 CLICK HERE
CrossFit "MORRISON" Routine ... full details of this CrossFit Routine ... the page includes the times taken to complete the program
Includes Sharon, Tanya, Brett, Kahlia, Matt, Kristen, Ken, Josh S and Josh K
   
Wednesday 16th November 2011 NEWSLETTER
   
Thursday 17th November 2011 CLICK HERE
CrossFit "GRACE" Routine ... full details of this CrossFit Routine ... a 'TABATA' program was completed as a warm up ... the page includes the times taken to complete the program
Includes Sharon, Lars, Matt, Ken, Josh S and Josh K
   
Friday 18th November 2011 NEWSLETTER
   
Sunday 20th November 2011 NEWSLETTER
   
Tuesday 29th November 2011
... and also refer to ...
Saturday 9th October 2010
Saturday 15th January 2011
Saturday 5th February 2011
Saturday 18th June 2011
Tuesday 20th September 2011
Saturday 3rd March 2012		 CLICK HERE
CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program
Includes Sharon, Tanya, Brett, Kahlia, Lars, Ken, Rhona, Les, Jess S, Jess O and Josh SorK
   
Tuesday 29th November 2011 NEWSLETTER #01...............NEWSLETTER #02
   
Saturday 3rd December 2011
... and also refer to ...
Saturday 9th April 2011		 CLICK HERE
Run + Circuit Training + Kettle Ball Swings ... page includes all the exercise details ... plus the times taken to complete the program ... and there are five photos taken during the session
Includes Brett, Kahlia, Ritchie, Lars, Matt, Ken, Les, Rhona, Scott, and Jess O
   
Thursday 8th December 2011
... and also refer to ...
Thursday 9th February 2012
Thursday 10th May 2012
Thursday 2nd August 2012		 CLICK HERE
CrossFit "WOOD" Routine ... dedicated to an Australian soldier killed in Afghanistan ... the page includes all the details along with the times taken
Includes Sharon, Tanya, Lars, Scott and Les
   
Saturday 10th December 2011
... and also refer to ...
Saturday 2nd April 2011
Saturday 23rd July 2011
Saturday 17th September 2011
Thursday 26th January 2012
Saturday 2nd June 2012
Saturday 18th August 2012		 CLICK HERE
CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program
Includes Sharon, Tanya, Lars, Ken, Scott, Rhona and Les
   
Saturday 17th December 2011 CLICK HERE
CrossFit Dungeon Competition ... the page includes all the information on this Competition in which Tanya was a Trainee Judge and Lars was a Competitor ... plus there are three photos and one video
Spectators include Sharon, Ritchie, Ken and Matt
   
Sunday 18th December 2011 NEWSLETTER
   
Saturday 24th December 2011
... 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 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		 CLICK 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, Ken, Jess SorO and Josh K
   
Sunday 25th December 2011 NEWSLETTER
   
Saturday 31st December 2011 NEWSLETTER - includes updates for:-
...............................................Tuesday 29th November 2011
...............................................Saturday 3rd December 2011
...............................................Thursday 8th December 2011
...............................................Saturday 10th December 2011
...............................................Saturday 17th December 2011
...............................................Saturday 24th December 2011
   

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