"Team Challenge"

Tuesday 30/06/09

"Team challenge"

Teams of two alternating each exercise

250 mtrs

15 BB Bench Press 60 kg

25 Sit ups

Rounds in 20 mins

Scale as required

Hero Workout - "Daniel"

Monday 29/06/09

Hero Workout - "Daniel"

50 Pull ups

400 mtrs

21 Thrusters

800 mtrs

21 Thrusters

400 mtrs

50 Pull ups

Men 30 kg - Ladies 17.5 kg

Elite maximums

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Kevs Sunday WOD"

Sunday 28/06/09

"Kevs Sunday WOD"

Ladies

20 SDHP

200 mtr XFT

20 DU's/60 SU's

600 mtr XFT

30 SDHP

600 mtr XFT

20 DU's/60 SU's

200 mtr XFT

20 SDHP

----------------

Men

20 Tyre Flips

200 mtr Run

20 Box Jumps

600 mtr Run

30 Tyre Flips

600 mtr Run

20 Box Jumps

200 mtr Run

20 Tyre Flips

"Saturday WOD"

Satuday 27/06/09

"Saturday WOD"

Run/Row/XFT 200 --150 -- 200

Wall Ball Shots -- 20 -- 15 -- 20

Run/Row/XFT 200 -- 150 -- 200

Kettlebell Swings 20 -- 15 -- 20

Run/Row/XFT 200 -- 150 -- 200

Box Jump/Step - 20 -- 15 -- 20

Saturday Bonus

Complete 40 Pullups somewhere durring the WOD

"Freaky Friday"

Friday 26/06/09

"Freaky Friday"

Lift from the floor to arms length above the head

A total of 3000 kgs

Using a combination of any or all of the following exercises

Use any combination of weights and reps to achieve your total

Power Clean and Push Press

KBS

SA Snatch

Thruster

WBS

BB Snatch

"The Camel"

Thursday 25/06/09

"The Camel"

5 Pull ups

10 Sit ups

15 Push Press

20 Air Squats

Men 40 kg - Ladies 22.5 kg

Scale as required

"Wednesday WOD"

Wednesday 24/06/09

"Wednesday WOD"

Rounds in 29 mins

Run 200 mtrs

18 Box Jumps

15 Sumo Deadlift High Pull

Pick one of the following

12 Push ups

09 Bench Push ups

06 Hand Stands

03 Hand Stand Push Ups

"Tuesday WOD"

Tuesday 29/06/09

"Tuesday WOD"

For Time

Run -----400 --- 600 --- 800

Deadlift ---21 ---- 12 ---- 09

Pull ups ---21 ---- 15 ---- 09

Men 100 kg - Ladies 62.5 kg

Scale as required

"The Nights Are Fair Drawing In"

Monday 22/06/09

"The Nights Are Fair Drawing In"

22 Sit ups

22 WBS

22 Pull ups

22 KBS

22 Push ups

2000 mtr Row (With Gusto)

22 Push ups

22 KBS

22 Pull ups

22 WBS

22 Sit ups

Kev's Sunday WOD"

Sunday 21/06/09

"Kev's Sunday WOD"

10 Pull ups

100 ft Walking Lunges

10 DB Bench Press

100 ft Walking Lunges

10 DB Push Press

100 ft Walking Lunges

3 Rounds for time

"Very,Very Hard & Then Some - The DU's"

Saturday 20/06/09

"Very, Very Hard & Then Some - The DU's"

Row 500 mtrs

21 - 15 - 09

Box Jumps 24"

Push ups

Sit ups

Pull ups

KBS 24 kg

WBS 9 kg

Row 500 mtrs

Scale as required

"BB Bear Complex - Team Challenge"

Friday 19/06/09

"BB Bear Complex - Team Challenge"

As a team of two complete AMRAP in 20 mins

Alternate rounds

5 Reps of each

BB Deadlift

BB Hang power Clean

BB Front Squat

BB Push Press

BB Back Squat

Men 32.5 kg - Ladies 17.5 kg

"It's A Long 20 Mins"

Thursday 18/06/09

"It's A Long 20 Mins"

10 Tricep Push ups

15 Kettlebell Swings

20 Alt Leg Lunges

Rounds in 20 mins

Men 24 kg - ladies 16 kg

Scale as required

"5 x 5 Reps Back Squat"

Wednesday 17/06/09

"5 x 5 Reps Back Squat"

Warm up sets - increase weight each set

1 x 10; 1 x 8; 1 x 5; 1 x 2

Working sets

5 x 5 Reps - As heavy as you can

"Row, Row, Row Your Boat - Variation"

Tuesday 16/06/09

"Row, Row, Row Your Boat - Variation"

Row - 500 mtrs - 3 min rest

Row - 750 mtrs - 4 mins rest

Row - 1000 mtrs - 5 mins rest

Row - 750 mtrs - 4 mins rest

Row - 500 mtrs

Row as hard as you can

"Neleh"

Monday 15/06/09

"Neleh"

12 Pull ups

21 KBS

250 mtrs Row

Rounds in 20 mins

Men 24 kg - Ladies 16 kg

Scale as required

"Kev's Sunday WOD"

Sunday 14/06/09

"Kev's Sunday WOD"

1000 mtr Run/Row/XFT

21 Pull ups

21 DB Bench press

500 mtr Run/Row/XFT

15 Pull ups

15 DB Bench press

1000 mtr Run/Row/XFT

09 Pull ups

09 DB Bench press

Men 20 kg - Ladies 10 kg

Scale as required

"Saturday WOD"

Saturday 13/6/09

"Saturday WOD"

25 DU's/50 Skips

200 mtr Run

20 Burpees

50 DU's/100 Skips

400 mtr Run

15 Burpees

75 DU's/150 Skips

800 mtr Run

10 Burpees

100 DU's/200 Skips

"DB Bear Complex"

Friday 12/06/07

"DB Bear Complex"

DB Deadlift

DB Hang Power Clean

DB Push Press

7 Reps of each exercise on the min every min for 20 mins

If you can't maintain 7 reps - miss one round and join back in at 6 reps per exercise

If you can't maintain 6 reps - miss one round and join back in at 5 reps per exercise

Men - 15 kg - Ladies - 8 kgs

Scale DB's as required

"Beatdown Variation 6"

Thursday 11/06/09

"Beatdown Variation 6"

R : R : XFT - 100m-200m-300m-400m-500m-400m-300m-200m-100m

Air Squats - 60 --- 50 --- 40 --- 30 --- 20 --- 30 --- 40 --- 50 --- 60

Scale Reps as required

"Team WOD"

Wednesday 10/06/09

"Team Wod"

6 Rounds for time

400 mtrs

21 Deadlift

21 Pull ups

Men 80 kg - Ladies 50 kg

Scale as required

In teams of two take turns alternating each exercise

"BOGOFF"

Tuesday 09/06/09

"BOGOFF"

Helen

400 mtr Run

21 KBS 24 kg

12 Pull ups

3 Rounds

5 min Rest

Karen

150 WBS

Scale as required

"Borg"

Monday 08/06/09

"Borg"

800 mtrs

30 Dips

30 Pull ups

10 GHD Sit ups

400 mtrs

30 Dips

30 Pull ups

10 GHD Sit ups

800 mtrs

10 Muscle ups can done instead of the dips and pull ups

30 sit ups can be done istead of the GHD sit ups

Kev's Sunday WOD"

Sunday 07/06/09

"Kev's Sunday WOD"

20 Jumping Squats 20 kg

20 GHD Sit ups

250 mtr Run

Rounds in 20 mins

Scale as required

"The Body Snatcher"

Saturday 06/06/09

"The Body Snatcher"

5 Rounds For Time

10 Power Snatch

15 Pull ups

20 Thrusters

Men 40 kg - Ladies 22.5 kg

Scale as required

"Blackjack"

Friday 05/06/09

"Blackjack"

1000 mtr Row/Run

21 Power Cleans

21 Push ups

750 mtr Row/Run

21 Power Cleans

21 Push ups

1000 mtr Row/Run

21 Power Cleans

21 Push ups

Men 40 kg - Ladies 27.5 kg

Scale as required

"Thursday WOD"

Thursday 04/06/09

"Thursday WOD"

7 Pull ups/Knees To Elbows

7 Box Jumps 24"

7 WBS 9 kg

Rounds in 20 mins

Scale as required

For those that can try L Pull ups

"The Chief"

Wednesday 03/06/09

"The Chief"

3 Power Cleans

6 push ups

9 Squats

Do as many laps as you can in 3 mins

5 Rounds - 1 min rest between rounds

Men 60 kg - Ladies 35 kg

Scale weight as required

" Thruster Build - 7 x 1"

Tuesday 02 /06/09

"Thruster Build - 7 x 1"

Warm up sets

1 x 10, 1 x 6, 1 x 4, 1 x 2 - Increase weight each set

Working sets

7 x 1 - Incease weight each set

"It's A Kinda Jackie"

Monday 1/06/09

"It's A kinda Jackie"

For Time

400 mtrs Run/Row/XFT

30 Thrusters

20 Pull ups

600 mtrs Run/Row/XFT

25 Thrusters

15 Pull ups

800 mtrs

20 Thrusters

10 Pull ups

Men 20 kg - Ladies 12.5 kg