"Last WOD of 2008"

Wednesday 31/12/08

"Last WOD of 2008"

3 mins XFT/Row

8 Sumo Deadlift High Pull

8 Kettlebell Swings

8 Wall ball Shots

8 Push Press

4 Rounds for Time

You must do two of each XFT and Row

Record how far you get in each 3 mins

Scale weight as required

"Team Cindy"

Tuesday 30/12/08

"Team Cindy"

5 pull ups

10 Push ups

15 Squats

Working in teams of two

Complete as many rounds as possible in 20 mins

The team must alternate each exercise throughout the workout

A does 5 pull ups

B then does 10 push ups

A then does 15 squats

B continues with 5 pull ups

A does 10 push ups

B does 15 squats

ETC

"Monday WOD"

Monday 29/12/08

"Monday WOD"

Rounds in 20 mins

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

RX'D 42.5 kg

Scale weight as required

"It's A Kinda Fight Gone Bad"

Sunday 28/12/08

"It's A Kinda Fight Gone Bad"

20 Reps of each exercise x 3 Rounds

Wall Ball Shots x 9 kg

Sumo Deadlift High Pull x 32.5 kg

Box Jump/Step 20"

Push Press x 32.5 kg

Row (Calories)

Scale weight and Box height as required

"Team Helen"

Saturday 27/12/08

"Team Helen"

6 Rounds for time

400 mtr Row/XFT

21 KBS x 24 kg

12 pull ups

Split into groups of two

A starts with Row

B continues with KBS

A continues with Pull ups

B continues with Row

A continues with KBS

B continues with Pull ups

Keep this cycle going until all 6 rounds are completed

Both A & B must complete 3 rounds each

Scale weight as required

"2 Days Rest - Merry Chrismas"

Thursday 25th & Friday 26/12/08

"2 Days Rest - Merry Christmas"

"Christine - Long Version"

Wednesday 24/12/08

"Christine - Long Version"

Row 500 mtrs
12 Deadlift x BW
21 Box Jump 20"

5 Rounds or Rounds in 20 mins

Scale weight and box height as required

"So This Is Christmas"

Tuesday 23/12/08

"So This is Christmas"

500 mtr Row
15 KBS
500 mtr Row
15 SDHP
1000 mtr ROW
15 SDHP
500 mtr Row
15 KBS
500 mtr

Scale weight to suit

"The Twelve Days Of Crossfit"

Sunday 21st & monday 22/12/08

"The Twelve Days Of Crossfit"

1-Burpee Pull up

2-Push Press

3-Power Clean

4-Deadlift

5-Kettle Bell Swing

6-Wall Ball Shot

7-Box Jump/Step

8-Bench Dips

9-Pull ups

10-Push ups

11-Sit ups

12-Air Squats

Complete as in the fomat of the Twelve Days Of Christmas song.

Scale to suit.

"Very, Very Hard & Then Some"

Saturday 20/12/08

"Very, Very Hard & Then Some"

500 mtr Row

21 - 15 - 09

Box Jump/Step 20"

Push ups

Sit ups

Pull ups

KBS 24 kg

Double unders

WBS 9 kg

500 mtr Row

Scale weight and box hetght as required

"Friday WOD"

Friday 19/12/08

"Friday WOD"

1 Round for time

21 Shoulder Press 45 kg

400 mtr Row

15 Push Press 60 kg

400 mtr Row

09 Push Jerk 75 kg

Scale weght as required

"Thruster Build + 2000 mtr Row"

Thursday 18/12/08

"Thruster Build + 2000 mtr Row"

Warm up with 1 set 10 reps and 1 set of 6 reps

5 sets of 3 reps: try to increase weight each set

Follow session with a 2000 mtr Row as hard as you can

"Wednesday WOD"

Wednesday 17/12/08

"Wednesday WOD"

Three rounds for time of:

24" Box jump, 50 reps

85 kg Deadlift, 21 reps

Pull-ups 30 reps

Scale weight as required

"Tuesday WOD"

Tuesday 16/12/08

"Tuesday WOD"

21-18-15-12-09-06-03 Reps of each

Pull ups
Wall Ball Shots
Back Extensions
Burpee Box Jump/step

"Killer Kettlebell kombo + Xmas Bonus"

Monday 15/12/08

"Killer Kettlebell Kombo + Xmas Bonus"

10 Burpees

21 - 15 -09
Russian KBS
Sumo Deadlift High Pull
SA DB Snatch L&R
American KBS
DB Push Press

10 Burpees

"Killer KettleBell Kombo"

Sat 13th & Sun 14/12/08

"Killer Kettlebell Kombo"

Russian KBS

S D H P

SA DB Snatch

American KBS

DB Push Press

21 - 15 - 9

Scale weights as required

"That Evil little ......... Has Given Us Squats Again"

Friday 12/12/08

"That Evil Little ........ Has Given Us squats Again"

For time

100 Squats
2 SH/P + 2 PP + 2 PJ

80 Squats
4 SH/P + 4 PP + 4 PJ

60 Squats
6 SH/P + 6 PP + 6 PJ

40 Squats
8 SH/P + 8 PP + 6 PJ

20 Squats
10 SH/P + 10 PP + 10 PJ

SH/P - PP - PJ x 45 kg

Scale weight as required

"DB Benchpress + Friends"

Thursday 11/12/08

"DB Benchpress + Friends"
For time

Row 500 mtrs
21 Pull ups
21 DB Benchpress

XFT 500 mtrs
15 Pull ups
15 DB Benchpress

60 Box Step ups (20")
9 Pull ups
9 DB Benchpress

25 kg DB benchpress
Scale weight as required

"Freddy's Revenge"

Wednesday 10/12/08

"Freddy's Revenge"

15 Pullups

15 Ring or DB Push ups

15 Back extensions

15 sit ups

Rounds in 20 mins

"Annie"

Tuesday 9/12/08

"Annie"

Double unders 50 - 40 - 30 - 20 - 10

Sit ups 50 - 40 - 30 - 20 - 10

For time

Sub for Double unders

Single rope jump 250 - 200 - 150 -100- 50

Box steps 20": 60 - 50 - 40 - 30 - 20

Box jumps 16" - 20": 50 -40 - 30 - 20 - 10

Rower : 600 - 500 - 400 - 300 - 200 mtrs

Scale sit ups if required "IE" 30 - 25 - 20 - 15 - 10

"Power Clean & Push Press - Nancy"

Monday 8/12/08

"Power Clean & Push Press - Nancy"

Row or XFT 500 mtrs

Power Clean & Push Press 42.5 kg

5 Rounds for time

Scale weight as required

"BB or DB Bear Complex + Row"

Sat 6th & Sun 7/12/08

"BB or DB Bear Complex + Row"

5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Push Press
1 Power Clean & Front Squat & Push Press
Row 250 mtrs

Rounds in 20 mins

"It's a long 20 mins"

Friday 5/12/08

"It's a long 20 mins"

Rounds in 20 mins

10 Push ups

15 KBS

20 DB Alt Leg lunge (10/leg)

Scale weights as required

"Mr Joshua"

Thursday 4/12/08

"Mr Joshua"

5 Rounds for time

400 mtr Row
30 Sit ups
15 Deadlift (50-60% of 1RM)

"Evilution"

Wednesday 3/12/08

"Evilution"

1 min work 1 min rest

1) Box step / KBS 30sec /30sec

2) DB Box step / PP 30sec / 30 sec

3) Bench hop / HPCL&PP 30 sec / 30 sec

4) Push ups / Sit ups 30 sec / 30 sec

5) Squats 60 sec

6) Push ups / Sit ups 30 sec / 30 sec

7) HPCL&PP / Bench hop 30 sec / 30 sec

8) PP / DB Box step 30 sec / 30 sec

9) KBS / Box step 30 sec / 30 sec

10) The Plank hold 60 sec (While shouting cadence chants)

11) DB PCL&PP 60 secs

"Beatdown - Variation"

Tuesday 2/12/08

"Beatdown - Variation"

For time

Row or XFT 400 - 6oo - 800 - 600 - 400 mtrs

WBS 9 kgs 09 - 12 - 15 - 18 - 21

KBS 24 kgs 21 - 18 - 15 - 12 - 09

"Barbara"

Monday 1/12/08

"Barbara"

5 Rounds for time

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Scale reps as required