"Cindy"

Friday 31/07/09

"Cindy"

05 Pull ups

10 Push ups

15 Squats

Rounds in 20 mins

Scale as required

"Thursday WOD"

Thursday 30 /07/09

"Thursday WOD"

15 Push Press

10 Sumo Deadlift High Pull

05 Burpees or 200 mtr Row

Rounds in 20 mins

Men 35 kg - Ladies 22.5 kg

Scale as required

Front Squat - 5 x 3

Wednesday 29/07/09

"Front Squats"

5 x 3 Reps - Increase weight each set

"Beatdown Variation III"

Tuesday 28/07/09

"Beatdown Vaiation III"

Power Clean -- 21 -- 18 -- 15 -- 12 -- 09

Push Press --- 09 -- 12 -- 15 -- 18 -- 21

Men 40 kg / 17.5 kg

Ladies 25 kg / 8 kg

Scale as required

"Monday Wod"

Monday 27/07/09

"Monday WOD"

Run/Row/XFT 400 m -- 400 m -- 400 m

BD Snatch -------21--------15-------09

Sit ups ----------42--------30-------18

Push ups--------20--------25-------30

Scale weight as required

Satuday & Sunday

Saturday & Sunday 25th & 26/07/09

Weightlifting Certification With Olympic Coach

Mike Burgener

"Friday WOD"

Friday 24/07/09

"Friday WOD"

5 x 500 mtrs Row

3 mins Recovery between each Row

Row @ 28 - 32 SPM

"Thursday WOD"

Thursday 23/07/09

"Thursday WOD"

Rounds In 20 Mins

5 Hang Power Clean

7 Push Press

10 Sumo Deadlift High Pull

200 mtr Run/Row/XFT

Men 42.5 kg - Ladies 25 kg

"Wednesday WOD"

Wednesday 22/07/09

"Wednesday WOD"

Deadlift 7 x 1 Rep

Warm up sets

1 x 10 ; 1 x 7 ; 1 x 4 ; 1 x 1

Working sets 7 x 1 Rep

"Tuesday WOD"

Tuesday 21/07/09

"Tuesday WOD"

10 Rounds or Rounds in 20 mins

BB Deadlift

BB Hang Power Clean

BB Front Squat

BB Push Press

BB Back Squat

5 Reps of each + 200 mtrs Run/Row/XFT

Men 35 kg - Ladies 22.5 kg

"Monday WOD"

Monday 20/07/09

"Monday WOD"

Run 500 mtrs
21 Pull ups
21 DB Bench press
XFT 500 mtrs
15 Pull ups
15 DB Bench press
40 Box steps & 3 rope climbs
09 Pull ups
09 DB Bench press
500 mtrs Run

Men 25 kg DBs
Ladies 10 kg DBs

The Open

WOD Saturday 18th July 2009
"The Open"

CrossFit Scotland welcomed CrossFit Dental to BasixGym today to host The Open
Members completed 18 "holes" of workouts for 1 minute with 30 seconds of rest.

A great time was had with Ann "Tiger" McAllister scoring almost the same score
as the yardage at Turnberry.

Well done all who took part and thanks to Lorraine & Graham for a WOD with a twist.

Join us tomorrow for more of CD @ CS

"Tourist WODS Continued"

Monday 13/7/09

Beatrix 8

5 Hang Squat Cleans 42.5 kg

7 Push Press 42.5 kg

10 Sumo Deadlift High Pull 42.5 kg

30 m Stepper L10

8 Rounds in 21:07

Thursday 16/7/09

Beatrix 9

Rounds in 20 min

20 SA DB Snatch 21.5 kg

15 DB Swing 21.5 kg

10 BB Back Thrusters 42.5 kg

100 Jump Rope

5 Rounds in 20:28

Friday 17/7/09

Beatrix 10

"BOR Helen"

Rounds in 20 min

400 m Treadmill

21 DB Swing 22.5 kg

12 BB BOR 60 kg

5 Rounds in 19:06

Friday Frenzy

W.O.D Friday 17th July '09
" Friday Frenzy"

4 rounds for time of:

7 HSPUs

6 Muscle-ups
5 Rope Climbs
400 XFT
30 Double Unders
2o Lunges
100m Sprint

Sam

W.O.D. Thursday 16th July 09

"Sam"

Row/run/xft 1500m

7 push-ups

21 SA DB Snatch "L"

21 SA DB Snatch "R"

7 push-ups
15 SA DB Snatch "L"
15 SA DB Snatch "R"
7 push-ups
9 SA DB Snatch "L"
9 SA DB Snatch "R"
7 Push-ups

Row/run/xft 1500m

FREAM

W.O.D. Wednesday 15th July 2009

"F R E A M"

Complete as a team of two:

400m row
21 Thrusters
21 Pull-ups
400m row
15 Thrusters
15 Pull-ups
400m row
9 Thrusters
9 Pull-ups

for two rounds

If it was easy ~ normal mortals would be able to do it!

W.O.D. Tuesday 14th July 2009
"If it was easy ~ normal mortals would be able to do it!"

Deadlift (60% ~ 1RM) 7 reps
Row / Run / Crosstrain 400m

for 6 rounds

Version 1
Add 2 deadlifts and 50 m each round

Version 2
Add 4 deadlifts and 100m each round

Version 3
Add 1 rope climb to each round in version 3

Gaynor

W.O.D. Monday 13th July 2009
"Age only matters if you are a cheese or a wine"

Version 1:

row/run/xft 400m

3 rounds of {5 pull-ups, 10 push-ups, 15 squats}
row/run/xft 400m
3 rounds of {5 pull-ups, 10 push-ups, 15 squats}
row/run/xft 400m
3 rounds of {5 pull-ups, 10 push-ups, 15 squats}
row/run/xft 400m

Version 2:
Row 2k
10 rounds of {5 pull-ups, 10 push-ups, 15 squats}
800 m run

Version 3:
Row 5k
20 rounds of Cindy
1 mile run (1609m)

Tourist Workouts Continued

"Friday 10/7/09"

Morning Session

20 min Run with various exercises thrown in at 2 min intervals

Evening Session

Bent Over Row Cindy

5 Bent Over Rows 60 kg

10 Push ups

15 Squats

25 Rounds in 20 min

"Sunday 12/7/09"

200 m Run

15 Bench Press 60 kg

25 Sit ups

8 Rounds in 20 min

Sunday WOD

W.O.D. Sunday 12th July 2009
"Get it round you Row/Run/XFT 500m

10 push-ups
10 leg raises
10 back extensions
10 sit-ups

rounds in twenty or five rounds for time

Saturday CrossFit Games Homage

W.O.D. Saturday 11th July 2009
"Saturday CrossFit Games Homage"

With the games taking place this weekend, Saturdays workout
consisted of a team workout on the same format as the affiliate
event:

30 WBS to be completed in rotation as a team,
30 box jump, push press, pull-ups and press-ups to be
complete in "Annie" style. Each member completes each
discipline but cannot rotate until the team have all finished

Followed by a 200m sprint each, passing the baton on and completing
with a 200m team sprint.

Well done everyone and congrats to all at the games.

Neil made Me Do It

W.O.D. Thursday 8th July 2009
"Neil made Me Do It" ;)

posted early just in case any tourists want to take part!

RRX 400m
50 Squats
RRX 400m
50 Squats
RRX 200m
40 DB Thrusters
RRX 200m
50 Squats
RRX 400m
50 Squats
RRX 400m

"Lanzarote Branch WODs"

"Monday 6/7/09"

21 - 15 - 9

SA DB Snatch Right 22.5 kg

Left 22.5 kg

BB Push Press 45 kg

400 m Run

"Tuesday 7/7/09"

35 kg

BB DeadLift

BB HPC

BB F/Squat

BB P/Press

BB B/Squat

100 Jump Rope

Rounds in 20 min

"Wednesday 8/7/09"

5 Rounds for Time

15 Bent over Row 40 kg

15 Thrusters 40 kg

20 Situps

30 m Stepper Level 10

"Thursday 9/7/09"

BB Bear Complex Option 2

Power Clean

Front Thruster

Back Thruster

Complete 7 reps of this combination

Do 5 rounds increasing weight each round

35/40/45/50/55

These WODs come courtesy of the tourists!

Having a wonderful time!

More WODs to come!

Neil & Mel

Who needs Legs?

W.O.D. 8th July 2009

"Who Needs Legs"

5 pull ups (substitute 2 muscle ups + 1 rope climb)

5 bench dips

12 push ups(sub either 10 raised pu, 8 hand stands or 4 HSPU)

12 KBS (sub 8 reps if you go "heavy")

as many rounds as you can do in twenty minutes

CV Circuit

W.O.D. 8th July 2009
"C V Circuit"

Row ~ Box Jump ~ XFT for

4 then 3 then 2 then 1 minute

record totals (box times ten, eg 90 = 900)

1 miunte rest between each discipline

Mario Lanza goes to Foleyville - or something like that

W.O.D. 6th July

"Mario Lanza goes to Foleyville"

Run/Row/XFT 250m

WBS 15 reps

Sit ups 25 reps

Push Press 15 reps

for rounds in twenty minutes

Sunday Special

W.O.D. Sunday 5th July

Sunday Special

In twenty minutes complete as many rounds as possible of:

Row ~ 10 cal

KBS ~ 10 reps
Shoulder Press ~ 10 reps

Saturday Salvation

W.O.D. Saturday 4th July
"Saturday Salvation"

In twenty minutes, complete as many rounds as possible of:

Thrusters ~ 5 reps

Hang Power Clean ~ 7 reps

SDLHP ~ 10 reps

"Nancy"

"Fridy 3/7/09"

"Nancy"

Run 400 m

OHS 15 x 42.5 kg

5 Rounds

Scale as required

"Thursday WOD"

Thursday 2/7/09

"Thursday WOD"

21 - 15 - 9 - 15 - 21

KBS 24 kg
SDHP 40 kg
Push Press 40 kg
Run
200 m - 250 m - 300 m - 250 m - 200 m

Scale as required

"Deadlift 5x 5"

Wednesday 1/07/09

Warm up sets

1 x 10 - 1 x 8 - 1 x 6 - 1 x 4 - 1 x 2

Working sets

5 x 5 Reps - Increasing weight in sets 1-3