Friday 31 July 2009

"Cindy"

Friday 31/07/09
"Cindy"
05 Pull ups
10 Push ups
15 Squats
Rounds in 20 mins
Scale as required

Thursday 30 July 2009

"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

Wednesday 29 July 2009

Front Squat - 5 x 3

Wednesday 29/07/09
"Front Squats"
5 x 3 Reps - Increase weight each set

Tuesday 28 July 2009

"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 27 July 2009

"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

Saturday 25 July 2009

Satuday & Sunday

Saturday & Sunday 25th & 26/07/09
Weightlifting Certification With Olympic Coach
Mike Burgener

Friday 24 July 2009

"Friday WOD"

Friday 24/07/09
"Friday WOD"
5 x 500 mtrs Row
3 mins Recovery between each Row
Row @ 28 - 32 SPM

Thursday 23 July 2009

"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 22 July 2009

"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 21 July 2009

"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 20 July 2009

"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

Saturday 18 July 2009

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

Friday 17 July 2009

"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

Thursday 16 July 2009

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

Wednesday 15 July 2009

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

Tuesday 14 July 2009

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

Monday 13 July 2009

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 12 July 2009

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 11 July 2009

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.

Friday 10 July 2009

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

Thursday 9 July 2009

"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

Wednesday 8 July 2009

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

Tuesday 7 July 2009

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

Monday 6 July 2009

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 5 July 2009

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 4 July 2009

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

Friday 3 July 2009

"Nancy"

"Fridy 3/7/09"
"Nancy"
Run 400 m
OHS 15 x 42.5 kg
5 Rounds
Scale as required

Thursday 2 July 2009

"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

Wednesday 1 July 2009

"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