"Tuesday WOD"

Tuesday 30/03/10

"Tuesday WOD"

"Simple Simon Says"

10 Push ups

20 MB Situps

30 Bar Jumps

400 mtr Row

AMRAP in 20 mins

Scale as required

"Monday WOD"

Monday 29/03/10

"Monday WOD"

In teams of two compete the following for time

150 KBS 24 kg/16 kg

1500 mtr Row

A) starts on KBS and does as many reps as they can ie 35

B) now takes over and Rows the same number of KBS x 10 mtrs ie 350

A) continues With KBS and again does as many reps as they can ie 25

B) again takes over and Rows the KBS x 10 mtrs ie 250

Keep this going until A) has completed 150 KBS and B) has Rowed 1500 mtrs

While A) is working B) is resting and visa- versa

Then swap over so that B) does the KBS and A) does the Row

When Rowing go as hard as you can

Scale as required

"Kev's Sunday Session"

Sunday 28/03/10

"Kev's Sunday Session"

5 Rounds

50 Double unders/100 Skips

25 Jumping Pull ups

15 Wall Ball Shots

5 Burpees

Scale Reps and Rounds as required

"Saturday WOD"

Saturday 27/03/10

"Saturday WOD"

5 Rounds

5 Burpees

10 Push ups

15 Sit ups

20 Squats

250 mtrs

Scale Reps and Rounds as required

"Friday WOD"

Friday 26/03/10

"Friday WOD"

5 x 5 Deadlift Build

Warm up sets: 1 x 10 - 1 x 6 - 1 x 3 - 1 x 1

Working sets 5 x 5 Try to increase weight each set

Alternative WOD

5 x 500 mtr Row - 3 min recovery between rows

"Thursday WOD'S"

Thursday 25/03/10

"Thursday WODS"

WOD 1

"Driller Thriller"

8 Reps of each for 5 rounds

KB Squats 24 kg/16 kg

K B S 24 kg/16 kg

Hand To Hand Russians 24 kg/16 kg

KB Cleans R/L 16 kg/12 kg

KB Snatches R/L 16 kg/12 kg

Scale as required

WOD 2

"One From The Super Stars"

See Wednesday Wod 1

"Wednesday WOD's"

Wednesday 24/03/10

"Wednesday WOD's"

WOD 1

"One From The Superstars of Crossfit"

1 Rep of Power Clean & Push Press/Jerk

+ 1 Round of Cindy(5 pull ups - 10 Push ups - 15 squats)

2 Reps of Power Clean & Push Press/Jerk

+ 1 Round of Cindy

3 Reps of Power Clean etc, etc up to 10 Reps

+ 1 Round of Cindy

Men 60 kg - Ladies 37.5 kg

Scale as required

WOD 2

5 Rounds for time

5 Burpees

10 Box Jumps 24"/20"

15 Sit ups

20 Squats

Scale as required

"Tuesday WOD"

Tuesday 23/03/10

"Tuesday WOD"

"Ian B - O.A.P"

650 mtrs

15 Pull ups(Bands)

20 Sit ups

30 Squats

3 Rounds

Instead of Jumping Pull ups - use rubber bands

"Monday WOD"

Monday 22/03/10

"Monday WOD"

400 mtr Run/Row/XFT

25 Sit ups

10 Deadlift 65 % of 1RM

5 Rounds

"Kev's Sunday Session"

Sunday 21/03/10

"Kev's Sunday Session"

"Line 'M' Up And Go"

Row/Run/XFT --800 - 600 - 400 - 200

Kettlebell Swing -20 -- 30 -- 40 -- 50

Men 24 kg - Ladies 16 kg

Scale as required

"Saturday WOD"

Saturday 20/03/10

"Saturday WOD"

Run/Row/XFT -- 400 - 400 - 400 - 400 - 400

Kettlebell Swing -- 21 -- 18 --- 15 --- 12 --- 09

DB push Press --- 09 -- 12 --- 15 --- 18 --- 21

Men 24 kg/20 kg - Ladies 16 kg/12.5 kg

Scale as required

"Friday WOD"

Friday 19/03/10

"Friday WOD"

21 - 18 - 15 - 12 - 09

KB Squats 24 kg/16 kg

Sit ups

Push ups

Alt Leg Lunge

Bench Dips

K T E

KBS 24 kg/16 kg

Scale as required

"Thursday WOD"

Thursday 18/03/10

"Fight Gone Round"

1 min work 30 secs rest between exercises

3 Rounds 2 mins recovery between Rounds

W B S 9 kg/5 kg

KB S D H P 24 kg/16 kg

Box Jumps 24"/18"

DB Push Press 15 kg/10 kg

Row (Cal)

Record the total reps done over the 3 Rounds

Scale as required

From 4.00 pm onwards this WOD was done as a Team session

to accommodate the class numbers

Teams of 4 or 5 competed against each other

using the team average to record a score

"Tuesday WOD"

Tuesday 16/03/10

"This Will make You Grunt"

800 mtrs

3 Laps of

10 dead lift

7 H P C

5 Push Jerk

*********

400 mtrs

2 Laps of

10 deadlift

7 H P C

5 Push Jerk

*********

200 mtrs

1 Lap of

10 Deadlift

7 H P C

5 Push Jerk

Men 60 kg - Ladies 40 kg

Scale as required

"Monday WOD's"

Monday 15/03/10

"Monday WOD's"

WOD 1

7.30am - 4.00pm Classes

"Beware Of The Ides"

800 mtrs

21 BB Thrusters 42.5 kg/30 kg

21 Pull ups

600 mtrs

15 BB Thrusters

15 Pull ups

400 mtrs

09 BB Thrusters

09 Pull ups

200 mtrs

Scale as required

5.30pm - 8.00pm Classes

" Beware Of The Ides Of Fream"

Team WOD

In teams of two alternating each exercise

400 mtrs

21 BB thrusters

21 Pull ups

300 mtrs

15 BB Thrusters

15 Pull ups

100 mtrs

09 BB Thrusters

09 Pull ups

The team has to complete two rounds

Men 42.5 kg - Ladies 30 kg

Scale as required

WOD 2

3 laps of

8 Push ups

10 M B squat Cleans 9kg/5 kg

15 W B S or DB Thrusters 9 kg/6 kg

Followed by

30 Box Steps holding the M B

Complete this for up to 3 Rounds

Scale as required

" Kev's Sunday Session"

Sunday 14/03/10

"Kev's Sunday Session"

21 - 15 - 09

Cal Row or Double unders

Pull ups

GHD Sit ups

Bench Press @ 60% of 1RM

GHD Back Extension

Scale as required

"Saturday WOD"

Saturday 13/03/10

"Saturday WOD"

3 Laps of

8 MB Push ups

10 MB Squat Cleans 9 kg/7 kg

15 DB Thrusters 10 kg/7 kg

Followed by 200 mtr run

carrying your MB

Complete this for 3 Rounds

Scale as required

"Friday WOD"

Friday 12 /03/10

"Friday WOD"

Row/Run/XFT -- - 800m-600m-400m

Pull ups -- -- -- -- -- -- 15 ---- 15 ----- 15

MB Sit ups LRC -- -- - 15 ---- 15 ----- 15

BB Shoulder Press -- 15 ---- 15 ----- 15

Finish WOD with 200 mtrs

Men 45 kg - Ladies 30 kg

Scale as required

"Thursday WOD's"

Thursday 11/03/10

WOD 1

20 Rounds of 40 secs row - 20 secs rest

Record total distance achieved over the 20 rounds

WOD 2

5000 mtr Row/XFT/Run

"Wednesday WOD's"

Wednesday 10/03/10

"Wednesday WOD's"

WOD 1

" It Came To Me At 3.30 am"

10 Rounds of

15 Deadlift 60 kg/40 kg

15 Push ups

Scale as required

WOD 2

4 Burpees

8 S D H P 32 kg/20 kg

12 M B Sit ups LRC

AMRAP in 20 mins

Scale as required

"Tuesday WOD"

Tuesday 09/03/10

"Tuesday WOD"

"4 - 7 - 11"

400 mtrs

7 Burpees

11 S D H P 42.5 kg/27.5 kg

5 Rounds

Scale as required

"Monday WOD.s"

Monday 08/03/10

WOD 1

250 mtrs

5 Deadlift

5 Power Cleans

5 Push Press/Jerk

AMRAP in 20 mins

Men 60 kg - Ladies 37.5 kg

Scale as required

WOD 2

3 mins work 2 mins rest for 5 rounds

5 Pull ups

10 K B S 24 kg/16 kg

15 Sit ups

Record the Reps done in each round

"Kev's Sunday Session"

Sunday 07/03/10

"Kev's Sunday Session"

SH/Press -- 05 -- 05 -- 05 -- 05 -- 05

Push ups --- 10 -- 15 -- 20 -- 25 -- 30

Sit ups ------ 10 -- 15 -- 20 -- 25 -- 30

Air Squats- 10 -- 15 -- 20 -- 25 -- 30

Shoulder Press should Heavy(5 RM)

"Saturday WOD"

Saturday 06/03/10

"Saturday WOD"

"R & R"

5 Rounds of 3 mins Work with 2 mins rest

5 Push ups

10 K B S 24 kg/16 kg

15 Air Squats

Record your total reps for each round

Scale as required

"Friday WOD"

Friday 05/03/10

"Friday WOD"

"Megan's Choice"

500 mtrs

15 Pull ups

20 Box Jumps 20"

25 Push ups

30 Sit ups

3 Rounds

Scale as required

"Thursday Wod"

Thursday 04/03/10

"Thursday WOD"

1000 mtr Warm up Row

Find your Bench Press 1RM

10 Bench Press @ 72% of your 1RM

10 Chest To Bar Pull ups

15 M B Sit ups LRC 9 kg/5kg

500 mtrs

5 Rounds with 2 mins rest between Rounds

Scale as required

"Wednesday WOD"

Wednesday 03/03/10

"Wednesday WOD"

"10 to 1"

Sit ups

DB HP CL & PP

Air Squats

Push ups

Pull ups

100 mtrs

10 Reps down to 1

Men 15 kg - Ladies 10 kg

Scale up or down as required

"Tuesday WOD"

Tuesday 02/03/10

"Tuesday WOD"

4 mins of XFT or Rower

1 min Rest

Followed by

1 min of each

W B S 9 kg/5 kg

Sit ups

Pull ups

Box Jumps 24"/18"

1 min rest

3 Rounds

Record total distance and total reps completed to ge a score

Scale as required

"Monday WOD"

Monday 01/03/10

"Monday WOD"

"Airforce"

20 Thrusters

20 S D H P

20 Push Press/Jerk

20 Front Squats

20 O H S

While completing this task you must do 4 Burpees on the min every min before completing any reps of any exercise

Men 42.5 kg - Ladies 30 kg

Scale as required