"Thursday WOD"

Thursday 30/4/09

"Thursday WOD"

400 mtr Run/Row/XFT

10 L Pullups

15 KBS 24 kg

5 Rounds for time

Scale weight as required

Sub Jumping Pull ups + Knees To Elbows for L Pull ups

"Wednesday WOD"

Wednesday 29/4/09

"Wednesday WOD"

1000 mtr Row

Thrusters

Chest to bar pull ups

10-9-8-7-6-5-4-3-2-1 reps of each

1000 mtr XFT

"SDHP - Build"

Tuesday 28/4/09

"SDHP - Build"

Warm up sets 10 - 6 - 3 reps

Working sets 3 - 3 - 3 - 3 - 3 - 3 - 3 reps

Try to increase weight each set

"Forte Forty"

Monday 27/4/09

"Forte Forty"

40 Box Jumps/Steps

40 KBS 24/16 kg

40 Cal Row

40 Back Extensions

40 DB Push Press 15/9 kg

40 Jumping Pull ups

40 WBS 9/5 kg

40 Cal XFT

40 Sit ups

40 Push ups

For Time

Scale weights and reps as required

"Kevin's Sunday WOD"

Sunday 26/4/09

"Kevin's Sunday WOD"

100 ft of walking leg lunges

30 Deadlift (As near to B/W as possible)

30 Sit ups

3 Rounds for time

"Fight Gone Bad"

Saturday 25/4/09

"Fight Gone Bad"

Wall Ball Shots 9 kg

Sumo Deadlift High Pull 35 kg

Box Jumps 20"

Push Press 35 kg

Row Cals

1 min of each exercise

Record reps done for each exercise

3 Rounds - 1 min between rounds

Total up reps for your FGB score

Driller Thriller

Friday 24/4/09

"Driller Thriller"

KB Drill
8 KB Squats
8 KB Swings
8 KB Hand to Hand
8 KB Cleans
8 KB Clean & Press
400 mtrs
KB Drill
600 mtrs
KB Drill
200 mtrs
KB Drill
600 mtrs
KB Drill
400 mtrs
Scale weight as required

"Neil's Choice - 5 x 500 mtr Rows"

Thursday 23/4/09

"Neil's Choice - 5 x 500 mtr Rows

5 x 500 mtr Rows

3 min Recovery

"Big Squat Day"

Wednesday 22/4/09

"Big Squat Day"

Warm up sets 10 - 8 - 6 - 3

Working sets 3 - 3 - 3 - 3 - 3

Try and increase weight with each set

"Tuesday WOD"

Tuesday 21/4/09

"Tuesday WOD"

30 Box Jump

20 KBS

20 DB Shoulder Press

5 Rounds or Rounds in 20 min

Scale KB's and DB's as required

" DB DT"

Monday 20/4/09

"DB DT"

12 DB Deadlift

9 DB Hang Power Clean

6 DB Push Press

Rounds in 20 min

Men 15 - 20 kg

Ladies 6- 10 kg

"Evilution"

Sunday 19/4/09

"Evilution"

1 min work - 1min rest

1) 30 sec Push ups - 30 sec Box jumps

2) 30 sec Sit ups - 30 sec Squats

3) 30 sec Back ext - 30 sec Box Dips

4) 30 sec Reverse Sit ups - 30 sec Hang clean push press

5) 30 sec Sit ups - 30 sec Push press

6) 30 sec KBS - 3o sec Squats

7) 1 min The Plank

8) 30 sec Leg Lunge - 30 sec Box jumps

9) 30 sec Sit ups - 30 sec Reverse sit ups

10) 30 sec Box dips - 30 secHang clean push press

11) 30 sec SDHP - 30 sec KBS

12) 30 sec Back ext - 30 sec Box jumps

13) 30 sec push press - 30 sec Squats

14) 1min The plank

Record the combined reps of both exercises each round

"Saturday KB Drill WOD"

Saturday 18/4/09

Saturday KB Drill WOD"

KB Drill

8 KB Squats

8 KB Swings

8 KB Hand to Hand

8 KB Cleans

8 KB Clean & Press

400 mtrs

KB Drill

600 mtrs

KB Drill

200 mtrs

KB Drill

600 mtrs

KB Drill

400 mtrs

Scale weight as required

"Rowing - Nancy"

Friday 17/4/09

"Rowing - Nancy"

5 Rounds - For Time

400 mtr Row

15 OHS

Men 42.5 kg - Ladies 30 kg

Scale weight as required

"No Moaning - 3 2 1 Go"

Thursday 16/4/09

"No Moaning - 3 2 1 Go"

5 K Row or Run

For Time

"Wednesday WOD"

Wednesday 15/4/09

"Wednesday WOD"

Shoulder Press 1 - 1 - 1 - 1 - 1 reps

Push Press 3 - 3 - 3 - 3 - 3 reps

Push Jerk 5 - 5 - 5 - 5 - 5 reps

Try and increase weight with every set

"Tuesday WOD"

Tuesday 14/4/09

"Tuesday WOD"

W/Lunges 100ft - 100ft - 100ft - 100ft - 100ft - 100ft
Pull ups-----21-----18-----15-----12-----09-----06
Sit ups------21-----18-----15-----12-----09-----06

For Time

"Nicole"

Monday 13/4/09

"Nicole"

Run/Row/XFT 400 mtrs

Maximun Reps Pull ups

Record number of reps

5 Rounds for time

"Kevin's Sunday WOD"

Sunday 12/4/09

"Kevin's Sunday WOD"

5 Rounds for time

Run/Row/XFT 500 mtrs

25 GHD Sit ups

20 Back Extensions

"Saturday Slaughter Session"

Saturday 11/4/09

"Saturday Slaughter Session"

3 Rounds for time

Row 500 mtrs

21 Burpees

Run 400 mtrs

"GPP - Painstorm"

Friday 10/4/09

"GPP - Painstorm"

BB Bear Complex

5 Deadlift

5 Hang Power Clean

5 Front Squat

5 Push Press

5 Back Squat

Rounds in 20 mins

Men 32.5 kg

Ladies 20 kg

Scale weight as required

"Beatdown Variation V"

Thursday 9/4/09

"Beatdown Variation V"

Run/Row/XFT 500 mtrs

KBS 21 - 18 - 15 - 12 - 09

WBS 09 - 12 - 15 - 18 - 21

For Time

Scale KB & MB as required

"Wednesday WOD"

Wednesday 8/4/09

"Wednesday WOD"

7 Rounds for time

7 Pull ups

7 Thrusters

200 mtrs

Men 40 kg - Ladies 22.5 kg

Scale weight up or down as required

"Tuesday WOD"

Tuesday 7/4/09

"Tuesday WOD"

5 Rounds

400 mtr Row/XFT/Run

15 Bench Press

25 Sit ups

Men 60 kgs

Ladies 30 kgs

Scale weight as required

"Team Cindy"

Sunday & Monday 5th & 6/4/09

"Team Cindy"

Rounds in 20 min

5 Pull ups

10 Push ups

15 Squats

In teams of two - Alternate exercises

Only one team member can work at anytime

"Daniel"

Saturday 4/4/09

"Daniel"

50 Pull ups

400 mtrs

21 Thrusters 42.5 kg

800 mtrs

21 Thrusters 42.5 kg

400 mtrs

50 Pull ups

For Time

Scale weight as required

"Friday WOD"

Friday 3/4/09

"Friday WOD"

3 min R0w - 1 min Sit ups

3 min XFT - 1 min Back ext

3 min Box step - 1 min Squat

3 min Row - 1 min Push ups

3 min XFT - 1 min Leg lunge

3 min Box step - 1 min Burpees

Record reps for each exercise

No breaks - Straight on to next dicipline

"Cracking The Code"

Thursday 2/4/09
"Cracking the Code"
1 rep shoulder press
1 rep box step
2 reps shoulder press
3 reps box step
5 reps shoulder press
8 reps box step
13 reps shoulder press
21 reps box step
row/run/crossfit train 500m
four rounds for time
The Dumbbells must be held whilst doing the box steps.
Only put them done when rowing/running etc.

"Wednesday WOD"

Wednesday 1/4/09

"Wednesday WOD"

1000 mtr Row 2 Min Rest

4 Rounds

Record Row time for each round