"Return of The saturday 7"

Saturday 31/1/09

"Return Of The Saturday 7"

7 Pull ups

7 Lunges

7 KBS

7 Sit ups

7 Push ups

7 Shoulder press

7 Double unders

7 Rounds for time

The 3 visit challenge Introduced

Complete 90 hanging KTE's over the next 3 visits

A new challenge will be given each week

"Jump Rope Master Class"

Friday 30/1/09

"Jump Rope Master Class"

On Friday night Boxer and Jump rope legend Sammy Hill, held a Master class. Fun was had by all, and it seemed that every body showed great improvement in thier Jumprope skills, especially double unders.

The session ended with a mini Jump rope WOD

25 Double unders

25 Sit ups

Rounds in 10 mins.

When the Master was finished everyone felt it would be beneficial to have Sammy back next month to do a follow up class.

This will go ahead at the end of February.

"Friday Frenzy"

Friday 30/1/09

"Friday Frenzy"

1500 mtr Row/XFT

21 SA DB Snatch L

7 Push ups

21 SA DB Snatch R

7 Push ups

15 SA DB Snatch L

7 Push ups

15 SA DB Snatch R

7 Push ups

9 SA DB Snatch L

7 Push ups

9 SA DB Snatch

7 Push Ups

1500 mtr Row/XFT

For time

"Thursday Wod"

Thursday 29/1/09

"Thursday Wod"

7 BB Shoulder Press

21 Back Extension

15 Pull ups

Rounds in 20 mins

Try and increase weght in each round

"Barbara Variation"

Wednesday 28/1/09

"Barbara Variation"

20 Sumo Deadlift High Pull

30 Push ups

40 Sit ups

50 Squats

5 Rounds for time

3 mins rest between rounds

Scale reps as required

"Hot Mama Cleans"

Tuesday 21/1/09

"Hot Mama Cleans"

12 Med Ball Hang Squat Cleans

7 Pull ups

Rounds in 20 mins

Scale Med ball as required

"Joanna"

Monday 26/1/09

"Joanna"

40 Reps of each

Box Jumps 20"

Jumping Pull ups

KBS

Alt Leg lunges

KTE

Push Press

Back Extensions

Squats

Sit ups

WBS

Burpees

Double unders

Scale weight & reps as required

Sub single skips x 5 for DUs or Row for calories

"Christine" Variation I

Saturday & Sunday 24th & 25/1/09

"Christine" Variation I

Rounds in 20 mins

500 mtr Row/Run/XFT

12 Deadlift (50% of 1 RM)

21 Box Jumps/Steps 20"

Scale as required

"KBS - KBS and more KBS"

Friday 23/1/09

"KBS - KBS and more KBS"

800 mtr Row

20 KBS

600 mtr Row

30 KBS

400 Mtr Row

40 KBS

200 mtr Row

50 KBS

For time

Scale KB's as required

"The FairFax Special"

Thursday 22/1/09

"The Fairfax Special"

For Time

21-18-15-12-09

Deadlift

Hang Power Clean

Thruster

42.5 kg

Scale weight and reps as required

"9 - 9 - 9"

Wednesday 21/1/09

"9 - 9 - 9"

333 mtr Row/XFT

Dips -------DB BP

8-------- 1

7 --------2

6-------- 3

5------- -4

4-------- 5

3 --------6

2 --------7

1 --------8

333 mtr Row/XFT

Dips --------DB BP

1-------- 8

2 --------7

3-------- 6

4-------- 5

5 --------4

6-------- 3

7 --------2

8 --------1

333 mtr Row/XFT

Scale weight as required

"Helkarindy"

Tuesday 20/1/09

"Helkarindy"

5 pull ups - 10 Push ups - 15 Squats

400 mtr Row

21 KBS - 12 Pull ups

75 WBS

12 Pull ups - 21 KBS

400 mtr Row

15 Squats - 10 - Push ups - 5 Pull ups

For time

Scale weight and reps as required

"Monday Madness"

Monday 19/1/09

"Monday Madness"

500 mtr Row/XFT

50 SDHP

25 Pull ups

1000 mtr Row/XFT

25 Pull ups

50 SDHP

500 mtr Row/XFT

Scale weight/reps/distance as required

"Sunday Session"

Sunday 18/1/09

"Sunday Session"

4 min Row - 1 min rest - 4 min XFT - 1 min rest - 4 min Box step

90 seconds rest

3 min Row - 1 min rest - 3 min XFT - 1 min rest - 3 min box step

90 seconds rest

2 min Row - 1 min rest - 2 min XFT - 1 Min rest - 2 min box step

90 seconds rest

1 min Row - 1 min rest - 1 min XFT - 1 min rest - 1 min box step

Record distance covered in each working split(box steps x 10)

Add it up to get a total

"Time Flies"

Saturday 17/1/09

"Time Flies"

1500 mtr Row/XFT

5 Rounds of

20 WBS

20 SDHP

20 Box Jump/Step

20 Calories Row/XFT

20 Push Press

1500 mtr Row/XFT

Scale weight/box height as required

"AH Well At Least It's Not Legs"

Friday 16/1/09

"Ah Well At Least It's Not Legs"

5 Shouilder Press
10 Push Press
15 Push Jerk

5 Rounds for time

"Row & Squat Combo"

Thursday 15/1/09

"Row & Squat Combo"

For time

Row 400 mtr

25 Back Squats

Row 400 mtr

20 Back Squat

Row 400 mtr

15 Back Squat

Row 400 mtr

10 Back Squat

RX'D Men 60 kg Ladies 30 kg

"Evilution"

Wednesday 14/1/09

"Evilution"

12 Rounds one min on - one min off

1) DB Hang Power Clean and Push Press + Squats

2) KBS + Sit ups (

3) DB Push Press + Leg Lunge

4) Box Jumps

5) DB Thrusters + Reverse Sit ups

6) Push ups + Squats

7) KBS + Thrusters

8) SA DB Clean & Press R & L

9) SDHP + Leg Lunge

10) Box Jumps

11) SDHP + KBS + Squats

12) Plank

Scale weight and box height as required

"Neil's Choice - Revisited" 1/5/08 & 23/6/08

Tuesday 13/1/09

"Neil's Choice - Revisited" 1/5/08 & 23/6/08

10 BB Thrusters

10 Pull ups

Rounds in 20 mins

RX'D 30 kg men ladies 20 kg

Super heavy version 42.5 kg

Scale as required

"Sunday-Monday WOD"

Sunday 11th & Monday 12/10/09

"Sunday-Monday WOD"

250 mtr Row

25 Sit ups

15 BB Sh/Press

Rounds in 20 mins

Scale reps as required

Sit ups 20------15

BB SH 15-------10

"Neil's New Years Day Workout"

Saturday 10/1/09

"Neil's New years Day Workout"

2 Rounds DB Bear Complex

(5 - DL : 5 - HPC : 5 - SQ : 5 - PP)

20 Burpee Pull ups

100 Squats + 100 Sit ups

2000 mtr Row

100 Squats + 100 Sit ups

20 Burpee Pull ups

2 Rounds DB Bear Complex

Scale reps and row as required

"Friday Funtime In 2o Mins"

Friday 9/1/09

"Friday Funtime In 20 Mins"

400 mtr Row/XFT/Box Step(50 Reps)

15 WBS x 9 kg

10 Pull ups

Rounds in 20 mins

Scale weight as required

"The Keys To Success"

Thursday 8/1/09

"The Keys To Success"

For Time

800 mtr Row

30 OHS

30 Box Jumps

800 mtr Row

20 OHS

20 Box Jumps

800 mtr Row

10 OHS

10 Box Jumps

RX'D 42.5 kg & 24 "Box

Scale weight & box height as required

"5 x 5 Deadlift"

Wednesday 7/1/09

"5 x 5 Deadlift"

Deadlift

Warm up sets

1 x 10 - 1 x 8 - 1 x 5 - 1 x 2

(2 reps should be at intended working weight)

Working sets

5 x 5 x 80% of your 1 RM (1 Rep Max)

"Ah Gee Thanks Freddie C"

Tuesday 6/1/09

"Ah Gee Thanks Freddie C"

For Time

21 -15 - 09

KBS & DB Push Press

1000 mtr Row

09/15/21

KBS & DB Push Press

Scale weight as required

This Wod was inspired by

Freddie C of CF One World

Union City California

"Grindy"

Monday 5/1/09

"Grindy"

Compare to 22/4/08

10 Power Clean & Push Press or Push Jerk

5 Rounds of Cindy (5 Pull ups - 10 Push ups - 15 Squats)

10 Power Clean & Push Press or Push Jerk

5 Rounds of Cindy (5 Pull ups - 10 Push ups - Squats)

10 Power Clean & Push Press or Push Jerk

For time

Team Time

W.O.D. Sunday 4th January
"Team Time"

In teams of five members complete the following:

375 WBS
300 Row (cal)
225 KBS
150 Pull-ups
75 Push-ups

Only one member can do any one discipline at a time, ie
every member of the team should always be working but on a different exercise.
Each member must share the load by doing part of each exercise.

Teams should work out the best approach for their team.

Welcome Back

W.O.D. Sat 3rd January '09
"Welcome Back"

Row/Run/Crosstrain 1000m
15 SDHP
RorRorX 800m ~ RorRorX 200m
15 KBS
RorRorX 600m ~ RorRorX 400m
15 WBS
RorRorX 400m ~ RorRorX 600m
15 Pull-ups
RorRorX 200m ~ RorRorX 800m
15 Box Jumps
Row/Run/Crosstrain 1000m

Great weather for a run ~ get out there and
blow the festive cobwebs away.

"2nd Day of the Year Workout"

Friday 02/01/09

2nd Day of the Year workout"

3 Rounds for time

50 Wall Ball Shots x 9 kg

40 Double Unders

30 Kettlebell Swings x 24 kg

20 Push ups

10 Pull ups

Workout courtesy of Crossfit Santa Cruz Central

"Neil's New Years Day Workout"

Thursday 1/01/09

"Neil's New Years Day Workout"

For time

2 x DB Bear complex

20 Burpee Pull ups

200 Squats

2000 mtr Row

200 Squats

20 Burpee Pull ups

2 x DB Bear complex

DB Bear Complex

5 Deadlift - 5 Hang power Clean - 5 Squats - 5 Push press

15 kg DBs

Workout courtesy of Crossfit Santa Cruz Central

Happy New Year Everybody