Wednesday 31 December 2008

"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

Tuesday 30 December 2008

"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 29 December 2008

"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

Sunday 28 December 2008

"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

Saturday 27 December 2008

"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

Thursday 25 December 2008

"2 Days Rest - Merry Chrismas"

Thursday 25th & Friday 26/12/08
"2 Days Rest - Merry Christmas"

Wednesday 24 December 2008

"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

Tuesday 23 December 2008

"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

Monday 22 December 2008

"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.

Saturday 20 December 2008

"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 19 December 2008

"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

Thursday 18 December 2008

"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 17 December 2008

"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 16 December 2008

"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

Monday 15 December 2008

"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

Sunday 14 December 2008

"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

Friday 12 December 2008

"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

Thursday 11 December 2008

"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

Wednesday 10 December 2008

"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

Tuesday 9 December 2008

"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

Monday 8 December 2008

"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

Sunday 7 December 2008

"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

Friday 5 December 2008

"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

Thursday 4 December 2008

"Mr Joshua"

Thursday 4/12/08

"Mr Joshua"

5 Rounds for time

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

Wednesday 3 December 2008

"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

Tuesday 2 December 2008

"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

Monday 1 December 2008

"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