Sunday 28 February 2010

"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

Saturday 27 February 2010

"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 26 February 2010

"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 25 February 2010

"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 24 February 2010

"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 23 February 2010

"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 22 February 2010

"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

Sunday 21 February 2010

"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 20 February 2010

"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 19 February 2010

"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 18 February 2010

"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 17 February 2010

"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 16 February 2010

"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 15 February 2010

"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

Sunday 14 February 2010

"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 13 February 2010

"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 12 February 2010

"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 11 February 2010

"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 10 February 2010

"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 9 February 2010

"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 8 February 2010

"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



Sunday 7 February 2010

"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 6 February 2010

"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 5 February 2010

"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 4 February 2010

"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 3 February 2010

"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 2 February 2010

"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 1 February 2010

"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