Thursday 30 April 2009

"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 29 April 2009

"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

Tuesday 28 April 2009

"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

Monday 27 April 2009

"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

Sunday 26 April 2009

"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

Saturday 25 April 2009

"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

Friday 24 April 2009

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

Thursday 23 April 2009

"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

Wednesday 22 April 2009

"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 21 April 2009

"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

Monday 20 April 2009

" 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

Sunday 19 April 2009

"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 18 April 2009

"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

Friday 17 April 2009

"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

Thursday 16 April 2009

"No Moaning - 3 2 1 Go"

Thursday 16/4/09

"No Moaning - 3 2 1 Go"

5 K Row or Run

For Time

Wednesday 15 April 2009

"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 14 April 2009

"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

Monday 13 April 2009

"Nicole"

Monday 13/4/09
"Nicole"
Run/Row/XFT 400 mtrs
Maximun Reps Pull ups
Record number of reps
5 Rounds for time

Sunday 12 April 2009

"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 11 April 2009

"Saturday Slaughter Session"

Saturday 11/4/09
"Saturday Slaughter Session"
3 Rounds for time
Row 500 mtrs
21 Burpees
Run 400 mtrs

Friday 10 April 2009

"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

Thursday 9 April 2009

"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 8 April 2009

"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 7 April 2009

"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

Monday 6 April 2009

"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

Sunday 5 April 2009

"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 3 April 2009

"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

Thursday 2 April 2009

"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 1 April 2009

"Wednesday WOD"

Wednesday 1/4/09
"Wednesday WOD"
1000 mtr Row 2 Min Rest
4 Rounds
Record Row time for each round