"Kev's Sunday session"

Sunday 28/02/10

"Kev's Sunday Session"

One min of W B S

One min of Rope Climb

400 mtr Run

5 Rounds

6 mins allowcated for each round

So the faster you do the run, the more rest you get

Sub seated Rope Climb or Jumping pull ups

"Satuday WOD"

Saturday 27/02/10

"Jamie"

1991 mtr Row

3 Rounds of

19 W B S

19 Pull ups

19 Sit ups

Men 9 kg - ladies 5 kg

Scale as required

"Friday WOD"

Friday 26/02/10

"Raising Amy"

B B C

250 mtrs

Power Clean

Front Squat

Front Push Press/ Thruster

Back Squat

Back Push Press/Thruster

1 Rep of each exercise x 7

40 Bar Jumps

5 Rounds

Men 40 kg - Ladies 25 kg

Scale up or down as required

"Thursday WOD"

Thursday 25/02/10

"What No Burpees"

One min work 30 secs rest

Squats

Dips

Pull ups

Sit ups

Push ups

O H S

Leg Lunge

Front to Back

Record your score for each exercise

2 Rounds 2 mins between rounds

After the first round the class was told that for every rep less they got on thier second round

would be the number of Burpees they had to do at the end of the WOD

"Wednesday WOD"

Wednesday 24/02/10

"O M G"

500 mtrs

9 KBS

50 Squats

750 mtrs

15 KBS

75 Squats

1000 mtrs

21 KBS

100 Squats

Men 24 kg - Ladies 16 kg

Box Steps may be subbed for mtrs: 60/500 : 90/750 : 120/1000

Scale as required

ie squats 30 : 45 : 60 or 40 : 60 : 80

Compare to 5/11/08 : 4/5/09 : 9/11/09

"Tuesday WOD"

Tuesday 23/02/10

"Tuesday WOD"

5 Rounds of

250 mtrs

15 DB Push Press 20 kg/12.5 kg

12 Box Jumps 24"

9 KBS (Heavy)

Scale as required

"Monday WOD's"

Monday 22/02/10

WOD 1

"The Chief - Variation"

3 BB Thruster

6 Push ups

9 Bar Jumps

Complete as many circuits as possible in 3 mins

Take 1 min rest

5 Rounds

Men 42.5 kg - Ladies 30 kg

Scale as required

WOD 2

7 Rounds of

7 Pull ups

7 SA KBS R

7 Sit ups

7 SA KBS L

7 Leg Lunge L/R

7 DB Push Press

Men KB 24 kg DB 20 kg

Ladies KB 16 kg BD 12.5 kg

Scale as required

"Kev's Sunday Session"

Sunday 21/02/10

"Kev's Sunday Session"

5 x 5 Deadlift @ 80% of 1 RM

Warm up sets 1 x 10: 1 x 8: 1 x 6: 1 x 4: 1 x 2 building up to 80% of 1 RM

Working sets 5 x 5 @ 80% of 1 RM

Followed by

10 mins of "Cindy"

5 Pull ups

10 Push ups

15 Air squats

"Saturday Se7en"

Saturday 20/02/10

"Saturday Se7en"

7 Rounds of

7 Pull ups

7 SA Snatch R 20 kg/12.5 kg

7 WBS 9 kg/5 kg

7 SA Snatch L 20 kg/12.5 kg

7 Leg Lunge

7 BB Thrusters 42.5 kg/ 27.5 kg

Scale as required

"Friday's WOD"

Friday 19/02/10

"Team Variation"

In team of two complete 8 Rounds

21 Deadlift 50% of 1RM

12 Pull ups

9 Sit ups

+

500 mtr Row

A does the circuit

B does the Row

You cannot continue until both A & B have completed thier task

Swap tasks each Round

If done on your own

Complete 4 Rounds

"Thursday's WOD"

Thursday 18/02/10

"In The Mix"

500 mtrs

20 Push ups

20 Air Squats

500 mtrs

20 Pull ups

20 Sit ups

500 mtrs

20 Burpees

500 mtrs

20 M B SqClean & Press 9 kg/7 kg

500 mtrs

20 KB S D H P 24/16 kg

20 KBS 24 kg/16 kg

Scale as required

"Wednesday WOD's"

Wednesday 17/02/10

WOD 1

5 Rounds

15 Deadlift

12 H P Clean

9 Front Squat

6 Push Jerk

Men 60 kg - Ladies 40 kg

Scale as required

WOD 2

KB S D H P 24kg/16 kg

Burpees

K B S 24 kg/16 kg

KB squat 24 kg/16 kg

SA DB Snatch R & L 15 kg/10 kg

10 Reps of each

AMRAP in 20 min

Scale as required

"Tuesday WOD"

Tuesday 16/02/10

"Tuesday WOD"

400 mtrs

20 MB Bench Sit up/stand up & Press

15 K B S 24 kg/16 kg

10 Pull ups

AMRAP in 20 mins

Scale as required

"Monday's WOD"

Monday 15/02/10

"Monday's WOD"

400 mtrs
4 BB Heavy Shoulder Press

8 Heavy KBS

16 Sit ups

ASMRAP in 20 min

"Kev's Sunday Session"

Sunday 14/02/10

"Kev's Sunday Session"

AMRAP in 20 min

5 K B S

10 BB Hang Power Clean 50 kg/32.5 kg

15 Squat Jumps/ Squats

20 Double Unders/45 Skips

Scale as required

All the Girls on completion of the WOD received a Fresh Rose and a Ferrero Rocher chocolate

" Happy Valentine's Day Girls"

"Saturday WOD"

Saturday 13/02/10

For everyone who missed yeterday's Birthday Barney

Do a 37 rep version of yesterdays WOD

"Saturday WOD"

XFT - - - - - - - - 500 - 400 - 300 - 200 - 100

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

Jumping Pull ups - 50 - - 40 - - 30 - - 20 - - 10

Double Unders - - 50 - - 40 - - 30 - - 20 - - 10

Sub Skips x 3 For DU's

"Friday WOD"

Friday 12/02/10

"Iain & Kirsteen's Birthday Barney"

36 Calorie Row/XFT

36 M B Sit ups LRC 9 kg/5 kg

36 DB Hang Power Clean & push Press 15 kg/10 kg

3 Rounds

Scale as required

"Thursday WOD's"

Thursday 11/02/10

WOD 1

Complex - Complexi - Complexes : Who cares: 3-2-1 GO

Bear Complex

Power Clean + Push Press + Back Squat

1 x Complex + 100 m

2 x Complex + 200 m

3 x Complex + 300 m

4 x Complex + 400 m

5 x Complex + 500 m

4 x Complex + 400 m

3 x Complex + 300 m

2 x Complex + 200 m

1 x Complex + 100 m

Go as hard as you can on each distance

Men 60 kg - Ladies 40 kg

Scale as Required

WOD 2

3 Rounds of Cindy

5 Pull ups

10 Push ups

15 Air squats

+

100 Skips

AMRAP in 20 min

"Wednesday WOD's"

Wednesday 10/02/10

WOD 1

Row/XFT Nancy"

5 Rounds for time

400 mtrs

15 O H S 42.5 kg/30 kg

Scale as required

WOD 2

30 Step ups

10 DB Hang power Clean 15kg/10 kg

15 Sumo Deadlift High Pull

20 Sit ups

AMRAP in 20 mins

Scale as required

"Tuesday's WOD"

Tuesday 09/02/10

WOD 1

250 mtrs

10 sit ups

15 BB Shoulder Press 40 kg/25 kg

20 Air Squats

AMRAP in 20 mins

Scale as required

WOD 2

30 Box Steps

10 DB Hang Power Clean & Push Press 15 kg/10 kg

15 KB Sumo Deadlift High Pull 24 kg/16 kg

20 Sit ups

AMRAP in 20 mins

Scale as required

"Monday WOD's"

Monday 08/02/10

Monday WOD's

WOD 1
"Fran or Helen"

Fran

21 - 15 - 09

BB Thruster 42.5 kg/30 kg

Pull ups

Scale as required

Helen

400 mtrs

21 K B S 24 kg/16 kg

12 Pull ups

3 Rounds for time

Scale as required

WOD 2

3 Rounds of Cindy

5 Pull ups

10 Push ups

15 Squats

+

100 Skips

AMRAP in 20 min

"Kev's Sunday Session"

Sunday 07/02/10

"Kev's Sunday Session"

"Helen or Fran"

Helen

400 mtrs

21 K B S 24 kg/16 kg

12 Pull ups

3 Rounds for time

Fran

21 - 15 - 09

BB Thruster 42.5 kg/30 kg

Pull ups

Scale as required

"Saturday WOD"

Saturday 06/02/10

"Saturday WOD"

4 Rounds for Time

800 mtrs

30 Sit ups

50 Double Unders

20 Push ups

Sub 200 Skips for DU's

"Friday WOD"

Friday 05/02/10

"It's All Neil's Fault"

One min of each

W B S 9 kg

Sit ups

Box Jumps

Push ups

4 Rounds

Take one min rest between rounds

Record your reps for each round and total up to get a score

"Thursday WOD"

Thursday 04/02/10

"Thurday WOD"

Rowing session

3 Rounds of

250 mtrs 1 min Rest

500 mtrs 2 min Rest

750 mtrs 3 min Rest

"Wednesday WOD"

Wednesday 03/02/10

"Wednesday WOD"

"Thrurpees"

In teams of two complete the following

On the min every min for 5 mins

A does 5 Burppees B follows with BB Thrusters For rest of the min

Record the number of thrusters

After 5 mins take a 2 min rest

Swap over (B does Burpees and A does Thrusters)

Repeat this until the team has completed a total of 4 rounds

Total up the Thrusters to get a score

Men 42.5 kg - Ladies 27.5 kg

"Tuesday WOD's"

Tuesday 02/02/10

WOD 1

S D H P - 14 - 12 - 10 - 08 - 06

Squats -- 14 - 12 - 10 - 08 - 06

MB LL - 14 - 12 - 10 - 08 - 06

Row -- 500-500-500-500-500

Men 50 kg - Ladies 30 kg

Scale as required

WOD 2

5 KBS (Heavy)

10 Push ups

15 Double unders

AMRAP in 20 mins

Sub 45 skips for double unders

"Monday WOD"

Monday 01/02/10

"Monday WOD"

Row/XFT -- 800 - 600 - 400

Burpees ---- 15 --- 12 --- 09

Deadlift ---- 15 --- 12 --- 09

MB Sit ups- 15 --- 12 --- 09

+

200 mtrs Row/XFt at the end

Deadlift use B/W or 50% of 1RM

MB Sit ups Men 9kg - Ladies 5 kg

Scale as required