Outdoor Cross Traina’s – Centennial Park outdoor group personal fitness training workout of the week
Tuesday, March 30th, 2010Awesome class this morning guys, thanks for the feedback, I didn’t think you would all love the running that much, I will have to incorporate more running interval challenges!
For those interested in joining, we perform X-fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.
Challenge 1 - Burpee Galore
Work:Rest = 1:1
Starting at 60 seconds, decrease by 10 seconds each time down to 10 and then back up to 60 seconds again
Max reps
| Adam | Damian | Darrin | Finn | Greg | Jovana | Jess | Angelique | Kristin | Nelius | Tori | Rosemary | Tristan |
| 163 | 123 | 142 | 159 | 122 | 90 | 136 | 126 | 140 | 192 | 106 | 100 | 117 |
Challenge 2 – Double dips
Partner up for this one
1 person does 20 dips while the other rest then vice versa
Max reps in 5 mins
| Adam | Damian | Darrin | Finn | Greg | Jovana | Jess | Kirsty | Kristin | Nelius | Tori | Rosemary | Tristan | Angelique |
| 160 | 232 | 240 | 160 | 202 | 160 | 120 | 173 | 160 | 220 | 148 | 160 | 141 | 120 |
Challenge 3 – Run, run, run
100 metre shuttle runs
Run 60 seconds
Rest 60 seconds
Increase running time by 30 seconds until 3 mins is reached then decrease by 30 seconds back to 60 seconds
Rest is always 60 seconds
Max laps
| Adam | Damian | Darrin | Finn | Greg | Jovana | Jess | Kirsty | Kristin | Nelius | Tori | Rosemary | Tristan | Angelique |
| 33 | 36 | 28 | 32 | 31 | 24 | 33 | 29 | 36 | 40 | 31 | DNF | 38 | 27 |
See you all in the park soon- Troy Shipsey
Centennial Park Outdoor Cross Traina’s Coach