Friday 31 December 2010

"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 30 December 2010

"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 29 December 2010

"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 28 December 2010

"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 27 December 2010

"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

Friday 24 December 2010

"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 23 December 2010

"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 22 December 2010

"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 21 December 2010

"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 20 December 2010

"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

Sunday 19 December 2010

Kev's Sunday Session"

Sunday 19/12/10
"Cindy + 6"
AMRAP 20
11 Pull ups
16 Push ups
21 Squats

Saturday 18 December 2010

"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 17 December 2010

"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 15 December 2010

"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 14 December 2010

"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

Monday 13 December 2010

"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 11 December 2010

"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

Friday 10 December 2010

"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 9 December 2010

"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 8 December 2010

"Wednesday WOD"

Wednesday 08/12/10
"MOVE"
AMRAP 20
500 m
21 Sit ups
11 Push ups
21 Squats
Scale as required

Tuesday 7 December 2010

"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 6 December 2010

"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

Sunday 5 December 2010

"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 4 December 2010

"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 3 December 2010

"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 2 December 2010

"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 1 December 2010

"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 30 November 2010

"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 29 November 2010

"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"

Sunday 28 November 2010

"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 27 November 2010

"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 26 November 2010

"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 25 November 2010

"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 24 November 2010

"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 23 November 2010

"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 22 November 2010

"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

Sunday 21 November 2010

"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 20 November 2010

"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 19 November 2010

"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 18 November 2010

"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 17 November 2010

"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 16 November 2010

"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 15 November 2010

"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

Sunday 14 November 2010

"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 13 November 2010

"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 12 November 2010

"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 11 November 2010

"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 10 November 2010

"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 9 November 2010

"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 8 November 2010

"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

Sunday 7 November 2010

"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 5 November 2010

"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 4 November 2010

"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 3 November 2010

"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 2 November 2010

"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

Monday 1 November 2010

"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 30 October 2010

"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

Friday 29 October 2010

"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 28 October 2010

"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 27 October 2010

" 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 26 October 2010

"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 25 October 2010

"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

Sunday 24 October 2010

"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 23 October 2010

"Saturday WOD"

Saturday 23/10/10
4 Rounds
500 m
20 WBS
20 Sit ups
20 Squats
Scale as required

Friday 22 October 2010

"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 21 October 2010

"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 20 October 2010

"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 19 October 2010

"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 18 October 2010

"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

Sunday 17 October 2010

"Kev's Sunday Session"

Sunday 17/10/10
3 Rounds
1000 mtrs
33 squats
33 Push ups
33 Sit ups
Scale as required

Saturday 16 October 2010

"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 15 October 2010

"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 14 October 2010

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 13 October 2010

"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 12 October 2010

"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 11 October 2010

"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

Sunday 10 October 2010

"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 9 October 2010

"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 8 October 2010

"Friday Frenzy"

Friday 08/10/10
3 Rounds
Run 800 m
10 P CL & PP/Jerk 60/40 kg
Scale as required

Thursday 7 October 2010

"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 6 October 2010

"Wednesday WOD"

Wednesday 06/10/10
10 x 2 Bench Press
2 min rest between sets
Go heavy

Tuesday 5 October 2010

"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 4 October 2010

"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

Sunday 3 October 2010

"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 2 October 2010

"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 1 October 2010

"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 30 September 2010

"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 29 September 2010

"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 28 September 2010

"Tuesday WOD"

Tuesday 28/09/10
10 Rounds of
15 Deadlift 60/40 kg
15 Sit ups
200 mtrs
Scale as required

Monday 27 September 2010

"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

Sunday 26 September 2010

"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 25 September 2010

"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 24 September 2010

"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 23 September 2010

"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 22 September 2010

"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 21 September 2010

"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 20 September 2010

"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

Sunday 19 September 2010

"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 18 September 2010

"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 17 September 2010

"Friday WOD"

Friday 17/09/10

Friday Frolic

Team WOD

See Ronnie for details

Thursday 16 September 2010

"Thursday WOD"

Thursday 16/09/10
10 Rounds of
200 m
3 Power Clean & Push Press/Jerk
70/50 kg
Scale as required

Wednesday 15 September 2010

"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 14 September 2010

"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 13 September 2010

"Monday WOD"

Monday 13/09/10
10 Rounds of
200 m Row
3 Deadlift 140/90 kg
Scale as required

Sunday 12 September 2010

"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 11 September 2010

"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 10 September 2010

"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