"Friday WOD"

Friday 31/12/10

"A Hell Of A Way To End The Year"

200 m Row

10 Push ups

200 m Row

10 Squats

200 m Row

10 Sit ups

200 m Row

10 Back Ext

200 m Row

10 Pull ups

+

75 GTOH 45/30 kg

+

10 Pull ups

200 m XFT

10 Back Ext

200 m XFT

10 Sit ups

200 m XFT

10 Squats

200 m XFT

10 Push ups

200 m XFT

Scale as required

"Thursday WOD"

Thursday 30/12/10

Deadlift Build 1 - 1 - 1 - 1 - 1

Warm up 10 - 6 - 4 - 2 - 1

5 x 1 Try to increase weight each round

"Wednesday WOD"

Wednesday 29/12/10

"It Came from A Gym Down Under"

Bear Complex

1 Rep of each x 7

Power Clean

Front Squat

Front Push Press/Thruster

Back Squat

Back Push Press/Thruster

+

250 m

AMRAP 20

Scale as required

"Tuesday WOD"

Tuesday 28/12/10

800 m

50 Upright Row 15/10

30 WBS 9/5

10 x 10 m Farmers Walk 24/12

800 m

30 DB Bench Press 20/12.5

40 KBS 24/16

30 Shoulder Press

Scale as required

"Monday WOD"

Monday 27/12/10

Compare to 27/12/09

1000 m Row

50 Squats

40 DB Push Press 15/10

30 Alt Leg lunge

20 Hand Release push ups

10 DB Sh/Press

10 Burpees

20 KTE

30 MB Squat Cleans

40 Sit ups

50 Squats

1000 m XFT

Scale as required

Closed Christmas day & Boxing day

"Christmas Eve WOD"

Friday 24/12/10

40 Snow Ball throws

3 Pass the Parcel

800 m Sleigh Rides

50 Chimney Climbs

20 Jumps for joy

5 Turkees

1 Mince pie

Scale as required

"Thursday WOD"

Thursday 23/12/10

"Same WOD 1 Year On"

500 m

30 Sit ups

10 Push ups

750 m

20 Sit ups

20 Push ups

1000 m

10 Sit ups

30 Push ups

750 m

20 Sit ups

20 Push ups

500 m

30 Sit ups

10 Push ups

Scale as required

"Wednesday WOD"

Wednesday 22/12/10
"The Twelve Days of Christmas"
1 MB Sit up

200 mtrs

3 Push ups

4 Pull ups

5 KBS

6 Squats

7 Sit ups

8 KBS

9 Alt Leg Lunges

10 Back Extensions

11 HPCL & PP

400 mtr Row
Follow as you would the song

"Tuesday WOD"

Tuesday 21/12/10

" How Hard Can It Be"

AMRAP 20

5 Burpees

10 Push ups

15 Sit ups

20 Squats

Scale as required

"Monday WOD"

Monday 20/12/10

"Kerri"

21 - 15 - 09

BB Thruster 32.5/22.5

Pull ups

1000 m

09 - 15 - 21

Pull ups

BB Thruster 32.5/22.5

Scale as required

Kev's Sunday Session"

Sunday 19/12/10

"Cindy + 6"

AMRAP 20

11 Pull ups

16 Push ups

21 Squats

"Saturday Slaughter"

Saturday 18/12/10

400 m

3 Rounds of

10 Deadlift

3 Power Clean

10 Push Press

400 m

2 Rounds of

20 Bar Jumps or DU's

5 Front Squat

20 Bar Jumps or DU's

5 Front Squat

400 m

3Rounds of

10 Push Press

3 Power Cleans

10 Deadlift

Ladies 35 kg

Men 50 kg

Big Bad Boys 60 kg

Scale as required

"Friday Frolic"

Friday 17/12/10

"BBC Build"

Power Clean

Front Squat

Push press

Back Squat

Back Push Jerk

5 Reps of each round 1

4 Reps of each round 2

3 Reps of each round 3

2 Reps of each round 4

1 Rep of each round 5

5 Rounds 2-3 mins between rounds

Increase weight each round

"Wednesday"

Wednesday 15/12/10

"Julie - 40"

400 m

40 Deadlift 40/30

40 Sit ups

400 m

40 Hang Power Clean 40/30

40 Squats

400 m

40 Push Press

40 Bar Jumps

400 m

40 Ground To Over Head 40/30

400 m

Scale as required

"Tuesday"

Tuesday 13/12/10

"999"

333 m

DB Bench Press - Dips

8 - 1

7 - 2

6 - 3

5 - 4

4 - 5

3 - 6

2 - 7

1 - 8

333 m

Dips - DB Bench Press

8 - 1

7 - 2

6 - 3

5 - 4

4 - 5

3 - 6

2 - 7

1 - 8

333 m

DB Bench Press 20/12.5

Scale up or down as required

"Kev's Sunday/Monday Session"

Sunday/Monday 12 & 13/12/10

3 Rounds or AMRAP 20

22 KBS 28/24/16

22 Box Jumps 24"20"16"

400 m

22 Burpees

22 WBS 9/7/5

Scale as required

"Saturday Slaughter"

Saturday 11/12/10

AMRAP 20

330 m Row

10 Deadlift

12 Hang Power Clean

11 Push Press

Some time during the 20 mins fit in 66 WBS

Use 60% of 1 RM

"Frday Frolic"

Friday 10/12/10

"Team WOD"

In teams of Two Alternating each exercise

Complete Twice

21 - 18 - 15

Row for Cals

MB Squat Clean & Press 9/7/5

Bench Hops

Push ups

DB Push Press 15/10

Scale as required

"Thursday WOD"

Thursday 09/12/10

"A Kelloggs"

Part 1

In 6mins

500 m

AMRAP

5 Power Snatch 42.5/30

10 Pull ups

2 mins rest

Part 2

In 6 mins

50 Alt DB Lunges 12.5/8

AMRAP

5 Shoulder Press 42.5/30

10 Burpee Bar Jumps

2 mins rest

Part 3

In 6 mins

50 Sit ups

AMRAP

10 Squat Bar Jumps

10 KBS 24/16

Scale as required

"Wednesday WOD"

Wednesday 08/12/10

"MOVE"

AMRAP 20

500 m

21 Sit ups

11 Push ups

21 Squats

Scale as required

"Tuesday WOD"

Tuesday 07/12/10

"War Of Attrition"

21 - 18 - 15 - 12 - 09

Power Snatch 40/27.5

BB Thruster 40/27.5

KTE

Scale as required

"Monday WOD"

Monday 06/12/10

"KKDK - Variation"

800 m

21 - 15 - 09

Russian KBS

SDHP

SA DB Snatch L & R

American KBS

DB Push Press

Use your normal KB and DB weights

"Kev's Sunday Session"

Sunday 05/12/10

AMRAP 20

250 mtr Row

15 Back Extensions

20 Sit ups

25 Squats

Scale as required

"Saturday Slaughter"

Saturday 04/12/10

"Mr Joshua meets The Bear"

Question - How Hard Can It Be?

Answer - Extremely Bloody Hard.

5 Rounds

400 mtrs

30 Sit ups

10 Rep BBC 40/27.5

10 Deadlift

10 Hang Power Clean

10 Front Squat

10 Push Press

10 Back Squat

Scale as required

"Friday Frolic"

Friday 03/12/10

"Ted Rodgers & Dusty Bin"

"THREE"

800 m

3 Rounds of

5 KTE

10 Push ups

15 Squats

"TWO"

800 m

2 Rounds of

21 KBS 24/16

12 Pull ups

"ONE"

800 m

1 Round of

30 MB Squat Cleans 9/7/5

30 Sit ups

Scale as required

"Thursday WOD"

Thursday 02/12/10

"Catch UP"

5 Rounds

500 m

20 Sit ups

15 Weighted Exercise Of Your Choice

Scale as required

"Wednesday WOD"

Wednesday 1/12/10

"The Kidsy"

10 Power Clean & Push Press 65/42.5

5 Rounds of Cindy

1000 mtr Row

5 Rounds of Cindy

10 Power Clean & Push Press 65/42.5

Cindy = 5 Pull ups-10 Push ups-15 Squats

Scale as required

"Tuesday WOD"

Tuesday 30/11/10

"Forte"

40 KBS 24/16

40 Cal Row

40 DB Push Press 20/12.5

40 Sit ups

40 Push ups

40 Cal XFT

40 Jumping Pull ups

40 Goblet Squats 24/16

40 DU's /120 Singles

40 Leg Lunge

Sclae as required

"Monday WOD"

Monday 29/11/10

"Lynn's Back - YIPPEE!"

4 mins of each - Row - XFT - Box step - 30 secs rest between each

1 min Rest

3 mins of each - Row - XFT - Box Step - 30 secs rest between each

1 min Rest

2 mins of each - Row - XFT - Box Step - 30 secs rest between each

1 min Rest

1 min of each - Row - XFT - Box Step - 30 secs rest between each

Record the distance for each exercise and total up to get a score

Box Step x 10 to get a distance

Box step Men 16" - Ladies 14"

"Kev's Sunday Session"

Sunday 28/11/10

"More Than Meets The Eye"

10 KBS 24/16

10 Box Jumps 24"20"16"

10 WBS 9/7/5

10 Push ups

Scale as required

"Saturday WOD"

Saturday 27/11/10

"Helen"

3 Rounds

R/R/X 400 m

21 KBS 24/16 kg

12 Pull ups

Scale as required

"Friday Frolic"

Friday 26/11/10

Team WOD

Teams of Three

Row 5 x 100 m each

30 GTOH each 60/40 kg

Row 5 x 100 m each

Scale as required

"Thursday WOD"

Thursday 25/11/10

B W Bear Complex

AMRAP 20

5 Pull ups

5 Push ups

5 Sit ups

5 Squats

5 burpees

Scale as required

"Wednesday WOD"

Wednesday 24/11/10

"BOGOF"

AMRAP 20

For the first 10 mins

5 SA DB or KB

Clean & Press Each arm 24/16

10 Push ups

200 m

For the second 10 mins

5 SA DB or KB

Clean & Push Press Each arm

15 Squats

200 m

Scale as required

"Tuesday WOD"

Tuesday 23/11/10

"Sarah M"

400 m

15 Deadlift 60/40 kg

30 Sit ups

15 KBS 24/16 kg

30 Bar Jumps

15 DB Push Press

3 - 4 Rounds

Scale as required

Team Version - In two's alternating

250 m

15 Deadlift

30 Sit ups

15 KBS

30 Bar Jumps

15 DB Push Press

20 Squats

6 Rounds

Scale as required

"Monday WOD"

Monday 22/11/10

"John G"

600 m R/R/X

21 DB Thrusters 20/12.5 kg

21 Pull ups

700 m R/R/X

15 DB Thrusters

15 Pull ups

700 m R/R/X

09 DB Thrusters

09 Pull ups

Scale as required

"Kev's Sunday Session"

Sunday 21/11/10

AMRAP 20

400 m R/R/X

15 WBS 9/7/5 kg

10 Pull ups

Scale as required

"Saturday WOD"

Saturday 20/11/10

AMRAP 20

250 m

15 DB Bench Press

25 Sit Ups

Men 20 kg - Ladies 12.5 kg

Scale as required

"Friday Frolic"

Friday 19/11/10

In 12 mins Establish a 3 RM Deadlift

5 mins rest

WOD

AMRAP 12

400 m

5 Deadlift @ 75% of 3 RM

"Thursday WOD"

Thursday 18/11/10

"Triplets"

Area 1

In 7 mins complete 3 Rounds of

21 WBS 9/7/5

21Sit ups

1 min Rest

Area 2

In 7 mins complete 3 Rounds of

21 KBS 24/16 kg

21 SDHP 24/16 kg

1 min Rest

Area 3

In 7 mins complete 3 Rounds of

21 Cal Row

21 Push ups

Record the time for each area

Scale up or down as required

"Wednesday WOD"

Wednesday 17/11/10

Row/XFT-200-200-200-200-200

OH Squat - 10 - 08 - 06 - 04 - 02

Burpees -- 04 - 08 - 12 - 16 - 20

Men 50 kg - Ladies 35 kg

Scale as required

"Tuesday WOD"

Tuesday 16/11/10

"The Tuesday Two"

Option 1

400 m Row

20 B/Squat

600 m Row

15 B/Squat

800 m Row

10 B/Squat

1000 m Row

05 B/Squat

Use 65 - 70 % of 1 RM

Option 2

AMRAP 20

25 Sit ups

30 Box Step

15 DB Bench Press

20/15 kg

Scale as required

"Monday WOD"

Monday 15/11/10

"DT"

5 Rounds

12 Deadlift 70/45 kg

09 HPCL 70/45 kg

06 Push Jerk 70/45 kg

Scale as required

"Kev's Sunday Session"

Sunday 14/11/10

R/R/X - 500 - 500 - 500

KBS 24/16 kg- 21 - 15 - 09

S/Shot 24/16 kg - 15 - 21 - 09

WBS 9/7/5 kg - 09 - 21 - 15

Scale as required

"Saturday WOD"

Saturday 13/11/10

R/R/X - 800 - 600 -400

Pull ups - 12 --12 --12

HPCL 60 - 18 - 18 - 18

SB Squats - 32 - 32 - 32

Sacle as required

"Friday Frolic"

Friday 12/11/10

"Lecks All Work Together"

In 10 mins Establish a Shoulder Press 3 RM

Followed by

In 5 mins Establish a 1 RM Push Press

WOD

Using 65% of your Shoulder Press 3 RM

400 m

12 Shoulder Press

400 m

12 Shoulder Press

400 m

18 Push Press

400 m

18 Push Press

Scale as required

"Thursday WOD"

Thursday 11/11/10

The Entre

1000 m Row

The Main Meal

10 F/Squat 60/40 kg

21 Pull ups

50 Bar Jumps

10 F/Squat

15 CTB Pull ups

50 Bar Jumps

10 F/Squat

09 Dead Hang Pull ups

50 Bar Jumps

The desert

1000 m XFT

Scale as required

50 DU's option instead of 50 Bar Jumps

"Wednesday WOD"

Wednesday 10/11/10

4 Rounds

500 m

21 KBS 24/16 kg

50 Hi Pulls 20/12.5 kg

21 OHS 20/12.5 kg

Scale as required

"Tuesday WOD"

Tuesday 09/11/10

"How Hard Can It Be?"

AMRAP 20

20 MB Sit ups 5/7/9 kg

20 MB Thruster 5/7/9 kg

15 KBS 24/16 kg

10 Pull ups

Scale as required

"Monday WOD"

Monday 07/11/10

"Team WOD"

In teams of two complete

Alternate 4 x 200 m each

Followed by

2 Sets of BB Bear Complex

Alternate 15 Rounds each

Followed by

Alternate 4 x 100 m each

Only one Rower between each team

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Saturday & Sunday WOD"

Sat & Sun 6 th & 7 th/11/10

AMRAP 20

25 Squats

7 HPCL 60/40

5 DB SH Press 20/12.5

200 mtrs

Scale as Required

"Friday Frolic"

Friday 05/11/10

"The Week Goes Out With A Bang"

800 mtr Row

Deadlift @ 65% 1RM 10-9-8-7-6-5-4-3-2-1

Sit ups 20-18-16-14-12-10-08-06-04-01

800 mtr Run/XFT

Scale as required

"Thursday WOD"

Thursday 04/11/10

10 Rounds

150 mtrs

7 Pull ups

7 Front Squat 45/30 kg

7 Shoulder Press

Scale as required

"Wednesday WOD"

Wednesday 03/11/10

400 M

20 Burpees

20 SDHP

20 Squats

800 M

15 Burpees

15 SDHP

15 Squat

1200 M

10 Burpees

10 SDHP

10 Squats

1600 M

5 Burpees

5 SDHP

5 Squats

Use a KB for SDHP

Men 24 kg - Ladies 16 kg

Scale up or down as required

"Tuesday WOD"

Tuesday 02/11/10

" Hannah"

Insertion

4 min Record Distance

1 min rest

Assault

AMRAP 12 mins

5 Pull ups

5Push ups

7 Bench Dips

12 KBS 24/16 kg

Record Rounds/Reps

Extraction

800 mtrs - Record time

Scale as required

"Sunday & Monday WOD"

Sunday 31/10/10 & Monday 01/11/10

" The Marky"

AMRAP 20

280 m

14 OHS 45/30 kg

28 Box Jumps 16"20"24"

Scale as required

"Saturday WOD"

Saturday 30 /10/10

5 Rounds

400 m

10 Squats

10 Hang Power Cleans 60/40 kg

10 KTE

Scale up or down as required

"Freaky Friday Frolic"

Friday 29/10/10

"Team WOD"

In teams of Three complete

Freaky Row ( 3 k Row)

150 WBS

2 Balloon Runs

2 Dunkin Apple Runs

90 Push ups

This WOD was done in the main in true Halloween Spirit

See Ronnies Facebook page for more details

"Thursday WOD"

Thursday 28/10/10

"How Hard Can It Be"

AMRAP 20

5 Burpees

10 Push ups

15 Sit ups

20 Squats

Scale as required

" Wednesday WOD"

Wednesday 27/10/10

"The Sandra"

400 m

21 - 15 - 09

WBS 9/5 kg

Push ups

400 m

21 - 15 - 09

Pull ups

Squats

400 m

21 - 15 - 09

KBS 24/16 kg

Sit ups

Scale as required

"Tuesday WOD"

Tuesday 26/10/10

" The Three Course Meal"

"The Starter"

2 Rounds of the XF warm up + 2 sets of OHS

"The Main Meal"

3 x 5 Reps

3 x 3 Reps

3 x 1 Rep

Hang Power Snatch

Try and increase weight each set

"The Desert"

2000 mtre Row

"Monday WOD"

Monday 25/10/10

"The Norrie + 1"

51 Sit ups

25R/26L SA Snatch

26 Pull ups

51 Squats

26 Push ups

51 Alt Sit ups

25 Push ups

51 Squats

25 Pull ups

26R/25L SA Snatch

51 Sit ups

SA/ Snatch Men 20 kg - Ladies 12.5 kg

Scale as required

"Kev's Sunday Session"

Sunday 24/10/10

10 Rounds or AMRAP 20

150 mtrs

7 CTB Pull ups

7 Front Squat

7 Push Press

40/25 kg

Scale as required

"Saturday WOD"

Saturday 23/10/10

4 Rounds

500 m

20 WBS

20 Sit ups

20 Squats

Scale as required

"Friday Frolic"

Friday 22/10/10

"Friday Funday - Without The Fun"

Team WOD

In Team's of two alternate each exercise

200 mtr Row

15 Bench Press 60/35 kg

25 Sit ups

AMRAP 30 mins

If on your own

Row 250 mtrs - AMRAP 20

Scale as required

"Thursday WOD"

Thursday 21/10/10

" Ann's Back"

In 5 mins complete

400 m R/R/X

As many Ground to overhead

as you can in the time remaining

Men 50 kg - Ladies 30 kg

3 Rounds

Scale as required

"Wednesday WOD"

Wednesday 20/10/10

"Hell It's Only 50 Burpees"

50 Box Jump 16"20"24"

400 m

50 Squats

200 m

50 BB Push Press 20/15 kg

400 m

50 Pull ups

200 m

50 Sit ups

400 m

50 Burpees

800 m

Scale as required IE 40 or 30 Rep versions

"Tuesday WOD"

Tuesday 19/10/10

R/R/X 400 mtrs

21 - 18 - 15 - 12 - 09

09 - 12 - 15 - 18 - 21

K B S 24/16 kg

DB PP 20/10 kg

Scale as required

"Monday WOD"

Monday 18/10/10

2 Rounds

15 Front Squat 50/35 kg

20 Pull ups

15 Push Press 50/35 kg

30 Deadlift 50/35 kg

15 Back Squat 50/35 kg

40 Push ups

Scale as required

"Kev's Sunday Session"

Sunday 17/10/10

3 Rounds

1000 mtrs

33 squats

33 Push ups

33 Sit ups

Scale as required

"Saturday WOD"

Saturday 16/10/10

Evilution

10 Rounds of 1 min work - 1min rest

Ronnie's choice of exercises or combination of exercises

Exercises or combinations changed each round

"Friday Frolic"

Friday 15/10/10

In teams of two complete the following

10 Rounds

250 m Row

15 Box Jumps 20"

10 Open Handed deadlift

If on your own do 5 Rounds

Scale as required

Thursday WOD"

Thursday 14/10/10

400 m

+

12 - 09 - 06

BB Thruster 45/30 kg

Bar push ups

Bar Jumps each side

Pull ups

Scale as required

"Wednesday WOD"

Wednesday 13/10/10

5 Rounds

500 mtrs

20 Pull ups

15 Reps of any weighted movement

This was a chance to practice any weaknessess

"Tuesday WOD"

Tuesday 12/10/10

" Tabata This"

8 rounds of 20 sec work/10 sec rest of each exercise

1 min rest between each exercise

Record your lowest score in any round of each exercise

Total up to get a score.

Row for Cals

Squats

Pull ups

Push ups

Sit ups

Scale as as required

"Monday WOD"

Monday 11/10/10

Part 1

In 12 mins find your Push Press 5 RM

Part 2

21 - 18 - 15 - 12 - 09 - 06 - 03

S D H P 35/25 kg

Push Press 35/25 kg

Scale as required

"Kev's Sunday Session"

Sunday 10/10/10

10 Reps of each exercise x 10 Rounds

Sit ups

Back extensions

Push ups

Pull ups

Deadlift 40/27.5 kg

Squats

Sumo SQ Hold x 10 sec

Shoulder press 15/7.5 kg

OHS 15/7.5 kg

KBS 16/12 kg

Scale as required

"Saturday WOD"

Saturday 09/10/10

R/R/X ----- 500 - 400 - 300 - 200 - 100

SB Squats -- 50 -- 40 -- 30 -- 20 -- 10

Sit ups ----- 50 -- 40 -- 30 -- 20 -- 10

DU's ------- 50 -- 40 -- 30 -- 20 -- 10

Sub Singles x 2

Scale as required

"Friday Frenzy"

Friday 08/10/10

3 Rounds

Run 800 m

10 P CL & PP/Jerk 60/40 kg

Scale as required

"Thursday WOD"

Thursday 07/10/10

Insertion

Run 1000 m

Assault

21 - 15 - 09

MB Squat Clean & Press 9/7/5 kg

Pull ups

KBS 24/16 kg

Extraction

Row 1000 m

Scale as required

"Wednesday WOD"

Wednesday 06/10/10

10 x 2 Bench Press

2 min rest between sets

Go heavy

"Tuesday WOD"

Tuesday 05/10/10

Row - XFT - Box Step

1 st Round 3 min of each - 1 min rest between exercises

2 min rest

2 nd Round 2 min of each - 1 min rest between exercises

2 min rest

3 rd Round 90 secs of each - 30 secs rest between exercises

Box Steps x 10 to score mtr

Record the total mtr

"Monday Wod"

Monday 04/10/10

"This Is The BBC"

Compare to 14/10/09

BBC

5 DL

5 HPCL

5 FSQ

5 PP

5 BSQ

42.5/27.5 kg

5 x BBC - 500 m Row

4 x BBC - 400 m Row

3 x BBC - 300 m Row

2 x BBC - 200 m Row

1 x BBC - 100 m Row

Scale as required

"Kev's Sunday Session"

Sunday 03/10/10

AMRAP 20

20 Cal Row

20 KBS 24/16 kg

20 Squats

20 DB HPCL 15 kg

20 DB Alt Leg lunge

Scale up or down as required

"Saturday WOD"

Saturday 02/10/10

"Barry"

21 - 18 - 15 - 12 - 09

Box Jumps

SA DB PCL & Press L/R

Squats

15/10 kg

Scale up or down as required

"Friday Frolic"

Friday 01/10/10

"Team WOD"

In teams of two alternating each exercise

21 - 18 - 15

Row for Cals

Upright Row

Bench Hops(each side)

Step ups 14" (each leg)

Behind neck Press 30/20 kg

Complete 2 Rounds

If on your own do 1 Round

Scale as required

"Thursday WOD"

Thursday 30/09/10

Part 1

In 20 mins

Find your 3 RM for Back Squat

Part 2

In 20 mins

Find your 3 RM for Bench Press

"Wednesday WOD"

Wednesday 29/09/10

" Ronnie's Return"

400 mtrs

21 - 15 - 09

WBS & Sit ups

400 mtrs

21 - 15 - 09

KBS & Squats

400 mtrs

45 x PCL & PP 40/22.5 kg

Scale as required

"Tuesday WOD"

Tuesday 28/09/10

10 Rounds of

15 Deadlift 60/40 kg

15 Sit ups

200 mtrs

Scale as required

"Monday WOD"

Monday 27/09/10

"Cindy"

AMRAP 20

5 Pull ups

10 Push ups

15 Squats

Alternative version

AMLAP 20

3 Rounds

5 Pull ups

10 Push ups

15 Squats

+

1 x 200 m

Scale as required

"Kev's Sunday Session"

Sunday 26/09/10

Walking Lunges Up & Dn the gym x 4 each Round

Pull ups 21 - 18 - 15 - 12 - 09 - 06

Sit ups - 21 - 18 - 15 - 12 - 09 -06

Scale as required

"Saturday WOD"

Saturday 25/09/10

If you missed the Rows pick one of the Rowing options

If you missed Friday's WOD

Catch up with that

WOD

"Cindy"

AMRAP in 20

5 Pull ups

10 Push ups

15 Squats

Scale as required

"Friday WOD"

Friday 24/09/10

If you missed Thursdays Rows

Pick one of the Rowing options

"No moaning - No Bitching - No Gripes - No complaining

Just get it done - 3 - 2 - 1 GO"

WOD

400 m

+

10 Rounds of

7 Deadlift 60/45 kg

15 Sit ups

400 m

+

10 Rounds of

7 HPCL 40/25 kg

15 Bar Jumps

400 m

+

10 Rounds of

7 Push ups

15 Bar Jumps

Scale as required

"Thursday WOD"

Thursday 23/09/10

2 Rounds of XF/WU

WOD

"No Moaning - No Bitching - No Gripes - No Complaining

Just get it done - 3 - 2 - 1 GO

Option 1

9 x 1 min Rows - 1 min rest

Record mtrs for each rep

Option 2

5 x 500 m Rows - 3 mins rest

Record the time per row

and your ave time over the 5 rows

Option 3

3 x 1000 m Rows

Record the time per row

and your ave time over the 3 rows

"Wednesday WOD"

Wednesday 22/09/10

2 Rounds of XF/WU

WOD

3 Rounds of

400 m Run

50 squats 15 kg sandbag

30 Sit ups

Scale as required

"Tuesday WOD"

Tuesday 21/09/10

Warm up - 500 m + 1 Round of XF/WU

+

2 x 10 reps of KBS - SDHP( light )

+

3 x 3 reps of HPCL - FSQ - PP 35/22.5 kg

WOD

3 Rounds of

500 m Row

15 x (1 SQCL + 3 PP) 35/22.5 kg

Scale as required

"Monday WOD"

Monday 20/09/10

500 m + 2 rounds of XF warm up

+

10 Reps of each(using light weights)

KBS - SDHP - SH/P - PP - PJ

DL - HPCL - BSQ

WOD

5 Rounds of

400 m

15 Shoulder Press 30/20 kg

15 Pull ups

Scale as required

"Kev's Sunday Session"

Sunday 19/09/10

"One For The Little People"

7 Rounds of

7 Push ups

7 Squats

7 Dips

7 SDHP

7 Box Jumps

7 Thrusters

7 Lunges

Scale as required

"Saturday WOD"

Saturday 18/09/10

21 - 15 - 09

KBS 24/16 kg

Box Jumps 24"20"16"

DB Hang Power Clean 20/12.5 kg

K B Squat 24/16 kg

DB Push ups

Scale as required

"Friday WOD"

Friday 17/09/10

Friday Frolic

Team WOD

See Ronnie for details

"Thursday WOD"

Thursday 16/09/10

10 Rounds of

200 m

3 Power Clean & Push Press/Jerk

70/50 kg

Scale as required

"Wednesday WOD"

Wednesday 15/09/10

"Legs, Bums, Tums & Arms"

400 m Run

10 KBS 24/16 kg

20 Pull ups

30 Sit ups

40 Squats

200 m Sandbag Run

50 SDHP 24/16 kg

200 m Sandbag Run

40 Squats

30 Sit ups

20 Pull ups

10 KBS 24/16 kg

400 m Row

Scale as required

"Tuesday WOD"

Tuesday 14/09/10

"30 Mins"

In 10 mins complete

1000 m Run

AMRAP of

3 HSPU or MB Push ups

6 MB Squat Cleans 9 kg

9 WBS 9 kg

Followed by

In 10 mins complete

100 DU's/ 300 Skips

AMRAP of

3 Burpees

6 Pull ups

9 Squats

Followed by

In 10 mins complete

1000 m Row

AMRAP of

3 Clapping Push ups

6 Hanging KTE's

9 Alt Leg lunges

Complete all three 10 min sections non stop

Scale as required

"Monday WOD"

Monday 13/09/10

10 Rounds of

200 m Row

3 Deadlift 140/90 kg

Scale as required

"Kev's Sunday Session"

Sunday 12/09/10

AMRAP in 20

5 Sumo Squat Box Jumps

10 Man Eaters

15 MB Sit ups LRC

Scale DB's and MB's to suit

"Saturday WOD"

Saturday 11/09/10

"Easy To Read - Hard To Do"

400 m

50 DB step ups 14" 10/5 kg

25 sit ups

25 Sand Bag Squats

200 m

50 DB Step ups

20 KBS 24/16 kg

20 DB Push Press 20/12.5 kg

200 m

50 DB Step ups

15 Push ups

15 DB HPCL 20/12.5 kg

200 m

50 DB Step ups

20 Double Push up Burpees

400 m

Scale as required

"Friday Frolic"

Friday 10/09/10

Warm up 500 m Row + XF warm up + 2 x 10 OHS

Part 1

3 x 500 m Row Flat out - 3 mins rest

Part 2

3 Rounds of

10 Pull ups

15 Deadlift 70/50 kg

20 Sand Bag PCL & SH/P

25 Sit ups

30 Bar jumps

Scale as required