"Helen"

Friday 28/11/08

"Helen"

400 mtrs Row or XFT or Run

21 KBS 24 kgs (scale as required)

12 Pull ups

3 Rounds for time

"Heavy Day-OHS & Pull UPs"

Thursday 27/11/08

"Heavy Day-OHS & Pull Ups"

OHS 5-5-5-5-5

Weighted Pull ups 5-5-5-5-5

Try and increase the weight on each set

"Line Em Up & Go"

Wednesday 26/11/08

"Line Em Up & Go"

Row or XFT 800--600--400--200 mtrs

KB swings 20---30---40---50 Reps

For time

"Crossfit Scotland C/V Variation I"

Tuesday 25/11/08

"Crossfit Scotland C/V Variation I"

3 mins of each, Row- XFT- Box step- Jump rope

1 min rest between each

Complete 3 rounds

Go as hard as you can for each exercise

"Bl--dy Nora"

Monday 24/11/08

"Bl--dy Nora"

Rounds in 20 mins

5 DB Push press

10 Alt leg lunge (use same DB's)

15 Pull ups

"Saturday Hell II - The Variation"

Sunday 23/11/08

"Saturday Hell II - The Variation"

Pre workout, find your max reps in 30 seconds for the following: Row or XFT or Jump rope, sit ups and DB HP/CL&Press .Use your max rep count for 30 seconds as a staring point. Now complete 5 rounds for time of the above exercises, making sure to get your reps.

"Saturday Morning Hell"

Saturday 22/11/08

"Saturday Morning Hell"

Pre workout, find your max reps in 30 seconds for the following: Row Burpee Thruster.Use your max rep count for 30 seconds as a staring point. Now complete 5 rounds on the minute of the above exercises, making sure to get your reps.

"Nancy HPS Style"

Friday 21/11/08

"Nancy HPS Style"

5 Rounds for time

400 mtrs Row/XFT

15 Hang Power Snatch

Scale weight as required

"Crossfit Scotland C/V Circuit Variation III

Thursday 20/11/08

"Crossfit Scotland C/V Circuit Variation III"

3 min Row

20 Push ups

20 Sit ups

20 MB CL&Press

3 min XFT

20 Push ups

20 Sit ups

20 MB CL&Press

3mins 16" Box step

20 Push ups

20 Sit ups

20 MB CL&Press

3 mins Jump rope

20 Push ups

20 Sit ups

20 MB CL&press

"For time"

"SH-P + PP + PJ = Tired Shoulders"

Wednesday 19/11/08"

"SH-P+PP+PJ=Tired Shoulders"

Shoulder Press 1-1-1-1-1 (Heavy)

Push Press 1-1-1-1-1 (Heavy)

Push Jerk 1-1-1-1-1 (Technique)

"The Lung Buster"

Tuesday 18/11/08

"The Lung Buster"

100 Jump rope (singles)

25 Jumping pull ups

15 wall ball shots

5 Burpees

Rounds in 20 mins

"Nancy"

Monday 17/11/08

"Nancy"

400 mtr Row/XFT

15 OHS

5 Rounds for time

Tabata Fight Gone Bad

W.O.D. Sun 16th Nov
"Tabata Fight gone Bad"

Exercise order:

Wallball shots

Sumo Deadlift High Pull

Box Jump
Push Press
Row (cal)

A Tabata workout is:

20 seconds work followed by 10 seconds rest
for 8 rounds. Record your lowest score and
total at the end to give your overall score for the
five different disciplines.
Then 1 minute rest before moving to the next exercise

5 BY 5

W.O.D. Sat 15th Nov
"5 by 5"

30 seconds on followed by 30 seconds rest

5 exercises:

KB Swing
Box Step
KB Front Squat
Bench get-ups inc Medicine Ball
KB Slingshot

for 5 rounds, record scores.

Bench Get -ups: using a medicine ball hold it close
to your chest, roll back on to the bench then sit up, stand up
and press the medicine ball high.
Alternative: When rolling back, extend the medicine ball over the
head then swing it forward again and use the momentum to
follow through into a stand up.

San Diego Starter

W.O.D. Fri 14th Nov
"San Diego Starter"

400 m row or crosstrain
12 deadlifts

21 box jumps

15 push press

rounds in twenty minutes

Thursday

W.O.D. Thu 13th Nov
"Thursday"

row/crosstrain 400m

25 sit-ups

15 bench press

rounds in twenty minutes

"CV Circuits Combo"

Wednesday 12/11/08

"CV Circuits Combo"

3 mins Row

20 Sit ups

3 mins XFT

20 Back extensions

3 mins 16" Box steps

20 Push ups

3 mins Row

20 WBS

3 mins XFT

20 Box jumps 20"

3 mins 16" Box steps

20 Med ball P/Clean & press

For time

Helen v Fran v Diane

W.O.D. Tue 11th Nov

"Helen v Fran v Diane"

Round 1: Helen
Row/XFT 400m, 21 KBS, 12 Pull-ups

Round 2: Fran
21 Thrusters, 21 Pull-ups

Round 3: Diane
21 Deadlift, 21 Shoulder Press

5 minute rest between rounds

Bench Press

W.O.D. Mon 10th Nov

"Bench Press"

Time to find your 1 rep max for bench press

warm-up with warm up sets of 10 then 8

then increase the load and do 5 reps twice,

3 reps twice and then singles til max found

Sunday

Sunday saw a continuation of Saturday's workout

What goes down......

W.O.D. Sat 8th Nov
"What goes down...."

10 reps WBS, 10 reps Push Press
9 reps WBS, 9 reps Push Press
8 reps WBS, 8 reps Push Press
row or cross train 400m
7 reps WBS, 7 reps Push Press
6 reps WBS, 6 reps Push Press
5 reps WBS, 5 reps Push Press
4 reps WBS, 4 reps Push Press
3 reps WBS, 3 reps Push Press
2 reps WBS, 2 reps Push Press
1 reps WBS, 1 reps Push Press
row or cross train 400m
1 reps WBS, 1 reps Push Press
2 reps WBS, 2 reps Push Press
3 reps WBS, 3 reps Push Press
4 reps WBS, 4 reps Push Press
5 reps WBS, 5 reps Push Press
6 reps WBS, 6 reps Push Press
7 reps WBS, 7 reps Push Press
row or cross train 400m
8 reps WBS, 8 reps Push Press
9 reps WBS, 9 reps Push Press
10 reps WBS, 10 reps Push Press

Seven 11

W.O.D. Fri 7th Nov

"Seven 11"

7 hang power clean & push press

11 Pull-ups

rounds in twenty minutes

Row, row your boat

W.O.D. Thu 6th Nov

"Row, row your boat"

5 times 500 m row

3 minutes rest between rounds.

"OMG"

W.O.D. Wed 5th November

"O.M.G."

500 m row/crossfit train

9 KBS
50 squats

750 m row/crossfit train
15 KBS

75 squats

1000 m row/crossfit train
21 KBS
100 squats

Thrusters

W.O.D. Tue 4th Nov

"Thrusters"

CrossFit warm up followed by:

First attempt at the part 1 November Beast

Row 666m

Then two rounds 3 front squats then 3 thrusters.

Then work trough 1 rep at a time increasing weight for seven
rounds to find your 1 rep maximum.

Happy Birthday

W.O.D. Mon 3rd Nov
"Happy Birthday"

1000m row

25 reps Thrusters

15 reps Pull-ups

for three rounds

A Basic Workout

W.O.D. Sun 2nd Nov

"A Basic Workout"

10 Row/CrossFit Train 500m

20 let A=10reps Shoulder Press 75% 1RM

30 goto 1o

repeat for 10 rounds

A lot of BS

W.O.D. Sat 1st Nov
"A lot of BS"

Row 333m
27 reps KBS
9 reps WBS

Row 666m
18 reps KBS
18 reps WBS

Row 999m
9 reps KBS
27 reps WBS

Row 666m
18 reps KBS
18 reps WBS

Row 333m
27 reps KBS
9 reps WBS