Monday 31 August 2009

"Bobby"

Monday 31/08/09
"Bobby"
Team WOD
In teams of two alternating each exercise
6 Rounds for time
400 mtr Run/Row/XFT
21 KBS
DB Push ups
KB Men 24kg - Ladies 16 kg
Scale as required
If you are not teamed up with anyone
Do 3 rounds as normal

Sunday 30 August 2009

"One For The Little Folk"

Sunday 30/08/09
"One For The Little Folk"
7 Pull ups
7 DB Thrusters 12.5 kg
7 Burpees
7 Dips
7 push ups
10 Double Unders/50 Skips
7 Rounds for time

Saturday 29 August 2009

"Mel's Birthday WOD"

Saturday 29/08/09
"Mel's Birthday WOD"
6 mins Row( Go as hard as you can)
2 mins rest
Circuit
1 Min of each(No rest between each)
Wall Squats with med ball
KBS 20 kg
The Plank
Jumping Pull ups
Bench Jumps 16"
WBS 9 kg
2 mins rest
6 mins XFT(Go as hard as you can)
2 mins rest
Repeat the above Circuit
Scale as required

Friday 28 August 2009

"Friday WOD"

Friday 28/08/09
"Friday WOD"
Hang Power Clean 7 x 1 Rep

Thursday 27 August 2009

"Thursday WOD"

Thursday 27/08/09
"Thursday WOD"
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
Rounds in 20 mins
Men 42.5 kg - Ladies 27.5 kg
Scale as required

Wednesday 26 August 2009

"Wednesday WOD"

Wednesday 26/08/09
"Wednesday WOD"
5 K Time Trial
Run/Row/XFT
Once the Time trial is completed
You can continue working up to a total 45 mins(Optional)

Tuesday 25 August 2009

"Tuesday WOD"

Tuesday 25/08/09
"Tuesday WOD"
250 mtrs Run/Row/XFT
25 Sit ups
20 KBS
15 Push ups
Rounds in 20 mins
KB Men 24 kg - Ladies 16 kg
Scale as required



Monday 24 August 2009

"Cool Hand Luke"

Monday 24/08/09
"Cool hand Luke"
10 Rounds for time.
OR
Rounds in 20 mins
10 Burpees
10 KBS 21kg
10 Pull ups
Scale as required

Sunday 23 August 2009

"Sunday WOD"

Sunday 23/08/09
"Sunday WOD"
Rounds in 25 mins
200 mtrs R/R/X
15 KBS 24 kg
15 DB Push Press 15 kg
15 Pull ups
15 Box Jumps 20"
15 Wall Ball Shots 9 kg
Scale as required

Saturday 22 August 2009

"Yay Burpees"

Saturday 22/08/09
"Yay Burpees"
R/R/X 500 mtrs
21 Burpees
21 DB Thruster
R/R/X 750 mtrs
15 Burpees
15 DB Thruster
R/R/X 1000 mtrs
09 Burpees
09 DB Thruster
Men 15 kg - Ladies 9 kg
Scale as required

Friday 21 August 2009

"Friday WOD"

Friday 21/08/09
"Friday WOD"
5 Rounds for Time
30 Box Jumps 20"
10 Open Handed Deadlift 60% of 1RM
Scale as required

Thursday 20 August 2009

"The Tinglar"

Thursday 20/08/09
"The Tinglar"
5 Rounds for time
Row 250 mtrs
21 Sumo Deadlift High Pull
15 Pullups
Men 42.5 kg - Ladies 25 kg
Scale as required

Wednesday 19 August 2009

Gran Canaria Branch of CrossFit Scotland

Day Four: I feel I should write it has been over cast and wet, but that we a lie.
Weather in the thirties with wall to wall sunshine. Hotel everything we had hoped for,
View from the pool deck fantastic out over the Atlantic. The gym in the hotel is poor to
say the least. Think they must have bought it on eBay! Day one workout consisted on a
long walk in the sun punctuated with some multiple single arm raising lifting 1kg (a litre weighs
1kg). Tried to alternate arms regularily.
Day 2 : Decided to try swimming - the pool is oval so completed 50 diametres. Good fun apart from
the sun burnt shoulders - although a gorgeous señorita massaged the afflcted area - note to self ; could
introduce this in Irvine.
Day 3 : More of the same, just no sunburn. Tried some pool aerobics.
Day 4 : 11 am and once today omellete goes fully down will do hopefully
100 diametres today. Going for a sauna now to cool down!
Buenos daïs my amigos for the moment. Wish you were here - yeah right!

"Gaza's Gauntlet"

Wednesday 19/08/09

"Gaza's Gauntlet"

Tabata Style Session

Sets 8 x 20 secs with 10 secs rest of each exercise
1 min rest between exercises

Squats
Sit ups
Push ups
Sumo Deadlift High Pull
Row(Cals)

Record the number of reps done in each set
Add up the lowest number of reps for each exercise
to get a your score

SDHP - Men 35 kg - Ladies 22.5 kg

Scale as required

Tuesday 18 August 2009

"BB Push Press 7 x 1 Build"

Tuesday 18/08/09
"BB Push Press 7 x 1 Build"
Warm up sets
5 Push press + 5 Shoulder Press (Empty Bar)
1 x 6 : 1 x 4 : 1 x 2 (Increasing weight each set)
Working sets 7 x 1 (Try to Increase weight each set)

Monday 17 August 2009

"Monday WOD"

Monday 17/08/09
"Monday WOD"
Run/Row/XFT 400 - 400 - 400 - 400 - 400
Wall Ball Shot --- 21 --- 15 --- 09 --- 15 --- 21
Box Jump 24" --- 21 -- 15 --- 09 --- 15 --- 21
WBS Men 9 kg - Ladies 5 kg
Scale as required
Newbies only do 3 rounds
IE. 21 - 15 - 09

Sunday 16 August 2009

"Welcome To Hell"

Sunday 16/08/09
"Welcome to Hell"
10 Rounds of
200 mtr Row
10 Push ups
75 Power Clean & Push Press
10 Rounds of
10 Push ups
200 mtr Row
Men 40 kg - Ladies 25 kg
Scale Reps on the power Clean & Push Press
IE 30 Reps : 50 Reps : 75 Reps

Saturday 15 August 2009

"Beatrix 9"

Saturday 15/08/09
"Beatrix 9"
20 SA DB Snatch(10R - 10 L) 20 kg
15 KBS 24 kg
10 BB Back Thrusters 42.5 kg
20 Double unders or 100 Skips
Rounds in 20 mins

Scale as required

Friday 14 August 2009

"Barbara"

Friday 14/08/09

"Barbara"
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
5 Rounds - 3 mins Rest between rounds
Scale Reps as required
IE : 10 - 15 - 20 - 25
Or : 20 - 25 - 30 -35

Thursday 13 August 2009

"5 x 5 Back Squats"

Thursday 13/08/09
"5 x 5 Back Squats"
Warm up sets 1 x 10 : 1 x 7 : 1 x 4 : 1 x 2 Reps
Working sets 5 x 5 Reps @ 80 - 85 % of 1 RM

Wednesday 12 August 2009

"Wednesday WOD"

Wednesday 12/08/09
"Wednesday WOD"
800 mtr Row
30 Situps
40 Double unders
20 Push ups
4 Rounds for time
Sub 200 skips for DU's
Sub Run or XFT for Row

Tuesday 11 August 2009

"Grindy"

Tuesday 11/08/09

"Grindy"
10 Power Clean & Push Press
5 Rounds of Cindy
10 Power Clean & Push Press
5 Rounds of Cindy
10 Power Clean & Push Press
Cindy = 5 Pull ups + 10 Push ups + 15 Squats
Men 60 kg - Ladies 37.5 kg
Scale as required

Monday 10 August 2009

"Mr Joshua"

Monday 10/08/09
"Mr Joshua"
400 mtrs Run/Row/XFT
30 Sit ups
15 Deadlift(60% of 1RM)
5 Rounds for time

Sunday 9 August 2009

C h l o e

W.O.D. Sunday 9th August '09
"Chloe - a "blooming" great workout"
Rounds of
KBS ~ DIPS ~ PULL-UPS ~ RUN
21 ~ 15 ~ 9 ~ 200m
15 ~ 9 ~ 21 ~ 200m
9 ~ 21 ~ 15 ~ 200m
6 ~ 6 ~ 6 ~ 200m
9 ~ 21 ~ 15 ~ 200m
15 ~ 9 ~ 21 ~ 200m
21 ~ 15 ~ 9 ~ 200m

Welcome into the world Chloe - daughter
of Steph & Pam. Great news and well done Pam ~
a nine month WOD - that must be a record

Saturday 8 August 2009

Return of the Saturday Seven

W.O.D. Saturday 8th august 2009
"Return of the Saturday Seven"
7 Pull-ups
7 KBS
7 Left Arm Snatch
7 WBS
7 Right Arm Snatch
7 Lunges
7 Thrusters
for seven rounds

Friday 7 August 2009

Blackjack var1

W.O.D. Friday 7th August 2009
"Blackjack - variation 1"
700m Row/run/crosstrain
7 hang power cleans
7 front squats
7 back squats
21 sit-ups
21 push-ups
for three rounds

Thursday 6 August 2009

9 times 1

W.O.D. Thursday 6th August 2009
"9 times 1"
9 times 1 minutes maximum effort row
1 minute rest between.
Warm-up with 1000m followed by three
fast slow 0ne hundreds.

Wednesday 5 August 2009

Ah Gee Thanks Freddie C - Var1

W.O.D. Wednesday 5th August 2009
"ah Gee Thanks Freddie C - Var1"
500m row/run/crosstrain
KBS and Push Press - 21,15,9

1000m row/run/crosstrain
KBS and Push Press - 9,15,21
500m row/run/crosstrain

Tuesday 4 August 2009

"Tuesday WOD"

Tuesday 04/08/09
"Tuesday WOD"
Shoulder Press 3 Sets of 5 Reps
Push Press 3 Sets of 3 Reps
Push Jerk 3 Sets of 1 Rep
Try to increase weight with each set

Monday 3 August 2009

"Filthy Fifty"

Monday 03/08/09
"Filthy Fifty"
50 Reps of each
Box Jumps/Step ups 20"
Jumping pull ups
Kettlebell Swings 16 kg
Walking Lunges
Knees To Elbows
BB Push Press 20 kg
Back Extensions
Wall Ball Shots 9 kg
Burpees
Double Unders/250 Single Unders
Scale as required
Alternative Subs to used as you wish
10 Rope pull ups
10 Handstands
10 Full Ring Dips
1000 mtr Row
30 Rep version
40 Rep version

Sunday 2 August 2009

"Sunday WOD"

Sunday 02/08/09

"Sunday WOD"

250 mtrs R/R/X
25 Sit ups
15 DB Bench Press

Rounds in 20 mins

Men 20 kg - Ladies 12.5 kg

Scale as required

Saturday 1 August 2009

"Line Then Up And Go"

Saturday 01/08/09

"Line Them Up And Go"

1000 mtrs R/R/X
20 KBS
750 mtrs R/R/X
30 KBS
500 mtrs R/R/X
40 KBS
250 mtrs R/R/X
50 KBS

Men 20 - 24 kg - Ladies 12 - 16 kg

Scale as required