"Friday WOD"

Friday 30/04/10

"Friday WOD"

"Nancy"

5 Rounds for time

400 mtr Run

15 OHS

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Thursday WOD's"

Thursday 29/04/10

"Thursday WOD's"

WOD 1

"A Wee Helen"

3 Rounds of

Run 200 mtrs

15 KBS 24 kg/16 kg

10 Pull ups

Scale as required

WOD 2

Bench Press Build 5-3-3-1-1-1

Warm up sets 1 x 10 reps - 1 x 6 reps

Working sets 5-3-3-1-1-1

Try to increase weight each set

"Wednesday WOD"

Wednesday 28/04/10

"Wednesday WOD"

3 Rounds for time

50 Air Squats

20 Bar Push ups

10 Hang Power Clean

Men 60 kg - Ladies 40 kg

Scale as required

"Tuesday WOD"

Tuesday 27/04/10

"Tuesday WOD"

15 Power Cleans

15 Front Squats

15 Push Press

200 mtr Run or 50 DU's or 150 Skips

10 Power Cleans

10 Front Squats

10 Push Press

400 mtr Run or 100 DU's or 300 Skips

5 Power Cleans

5 Front Squats

5 Push Press

800 mtr or 200 DU's or 600 Skips

Men 42.5 kg - Ladies 30 kg

Scale as Required

"Kev's Sunday Session"

Sunday 25/04/10

"Kev's Sunday Session"

10-9-8-7-6-5-4-3-2-1 Reps of

Box Jumps 24"

WBS 9 kg/5kg

Pull ups

Scale as required

"Saturday WOD"

Saturday 24/04/10

"Saturday WOD"

Friday was so much fun it seemed only fair

to let all the Saterday crew get the chance

to complete Friday's WOD

Those that had already done the WOD on friday

were given the choice of

1) Same format - One min Box Jumps 20"

2) Same format - One min Rows

3) 5 x 500 mtrs Row - 3 min Rest

Scale as required

"Friday WOD"

Friday 23/04/10

"Friday WOD"

"Neil's Favorite WOD"

One min work - One min rest x 10 Rounds

Power Clean & Push Press/Jerk

AMRAP in each Round

Record your reps and total up to get a score

Men 50 kg - Ladies 35 kg

Scale as required

"Thursday WOD"

Thursday 22/04/10

"Thursday WOD"

"Breaking The Code"

1 Shoulder Press

1 Step up

2 Shoulder Press

3 Step ups

5 Shoulder Press

8 Step ups

13 Shoulder Press

21 Step ups

500 mtr Row

Complete 4 Rounds for time

Use DB's For Shoulder Press & Step ups 15 kg/10 kg

Do 1 Burpee every time you have to put the DB's down

Scale as required

"Wednesday WOD"

Wednesday 21/04/10

"Wednesday WOD"

"Ta Very Much CF Santa Cruiz Central"

50 DU's/150 Singles

40 Sit ups

30 Push Jerks 42.5 kg/27.5 kg

200 mtr Run

40 Bar Jumps

30 Hang Power Cleans 42.5 kg/27.5 kg

20 Burpees

200 mtr Run

30 Alt Leg Lunges

20 Front Squat 42.5 kg/27.5 kg

10 DB Squat Clean & Thruster 15 kg/10 kg

200 mtr Run

Scale as required

"Tuesday WOD"

Tuesday 20/04/10

"Tuesday WOD"

400 mtrs

3 Rounds of Cindy

800 mtrs

10 Rounds of

Power Clean Thruster

Back Squat Thruster

42.5 kg/27.5 kg

800 mtrs

3 Rounds of Cindy

400 mtrs

Scale as required

"Monday WOD"

Monday 19/04/10

"Monday WOD"

AMRAP in 7 mins

7 BB Thrusters 52.5 kg/27.5 kg

12 KBS 24 kg/16 kg

7 CTB Pull ups

4 mins rest

In 5 mins

Run 800 mtrs

+

As many Power Clean & Push Press as possible

3 min rest

AMRAP in 3 mins

8 Sumo Deadlift 52.5 kg/27.5 kg

4 Shoulder Press 45 kg/25 kg

Scale as required

"Saturday & Sunday WOD"

Saturday & Sunday 17th & 18th /04/10

"Saturday & Sunday WOD"

"A Blast FromThe Past"

Complete 1 Round on the min every min for 20 mins of

7 DB Deadlift

7 DB Hang Power Cleans

7 DB Push Press

If you don't complete the round within the min

Miss the next round and start at 6 reps

Men 15 kg - ladies 10 kg

Scale as required

"Friday WOD"

Friday 16/04/10

"Friday WOD"

"Friday Forty"

Or

"What No Running"

40 Reps of each for time

KBS 24 kg/16 kg

Row For Cals

DB Push Press 15 kg/10 kg

Sit ups

Push ups

XFT For Cals

Jumping pull ups

Goblet DB Squats

DU's/120 Singles

Leg Lunges

Scale up or down as required

"Thursday WOD"

Thursday 15/04/10

"Thursday WOD"

"True Grit"

5 Rounds of

400 mtr Run

7 BB Thruster 52.5 kg/35 kg

Scale as required

"Wednesday WOD"

Wednesday 14/04/10

"Wednesday WOD"

Team Helen

In teams of two alternating each exercise

Complete 6 Rounds of

Run 400 mtrs

21 KBS 24 kg/16 kg

12 Pull ups

If done on your own complete 3 Rounds

Scale as required

"Tuesday WOD"

Tuesday 13/04/10

"Tuesday WOD"

With a 5 minute running clock complete a 400M Run.

Then (with the remaining time) AMRAP of the given couplet.

Rest for 3 mins and repeat with other couplets.

Score rounds completed.

3 Pull Ups

6 Ring Push ups/MB Push ups

Rest 3 mins

4 Burpees

8 Box Jump 24"

Rest 3 mins

6 MB/LRC Sit ups

10 DU's/30 Skips

Scale as required

"Monday WOD's"

Monday 12/04/10

"Monday WOD's"

Choose Between

5000 mtr Run

or

5000 mtr Row

or

7 Deadlift

200 mtr Run

10 Deadlift

200 mtr Run

13 Deadlift

200 mtr Run

16 Deadlift

200 mtr Run

13 Deadlift

200 mtr Run

10 Deadlift

200 mtr Run

7 Deadlift

Use 60% of 1RM for Deadlift

"Kev's Sunday Session"

Sunday 11/04/10

"Kev's Sunday Session"

"10 - 1 : 1 - 10"

DB Power Clean & Push Press/Jerk

10 Reps down to 1 Rep

Alternating with

Hang Pull ups

1 Rep up to 10 Reps

Men 20 kg - Ladies 12.5 kg

Scale as required

"Saturday WOD"

Satrdaday 10/04/10

"Saturday WOD"

500 mtrs

15 Deadlift 50% 1RM

15 DB Push Press 20 kg/12.5 kg

25 Sit ups

5 Rounds

Scale as required

"Friday WOD"

Friday 09/04/10

"Friday WOD"

"Punishment WOD's will continue until YOU learn to CLEAN UP after using CHALK"

15 M B Push ups

10 O H S 42.5 kg/30 kg

10 KB - S D H P32 kg/20 kg

15 Bar Jumps

AMRAP in 20 mins

Scale as required

"Thursday WOD"

Thursday 08/04/10

"Thursday WOD"

"D T"

50 Pull ups

400 mtrs

21 BB Thrusters 42.5 kg/30 kg

800 mtrs

21 BB Thrusters 42.5 kg/30 kg

400 mtrs

50 Pull ups

Scale as required

"Tuesday & Wednesday WOD's"

Tuesday & Wednesday 6th & 7th/04/10

"Pick any 2 from 4"

1) 2000 mtr Row

2) 5 x 5 Shoulder Press Build

3)"Karen" 150 WBS 9 kg/5 kg

4) 5 x 5 Back Squat Build

Whatever you pick on Tuesday do the other two on Wednesday

"Monday WOD"

Easter Monday 05/04/10

"Monday WOD"

" Happy Birthday Ronnie"

"The 49 ER"

7 Exercises - 7 Reps - 7 Rounds

Pull ups

Push ups

K B S 24 kg/16 kg

Burpees

DB Push Press 20 kg/12.5 kg

Hanging K T E

KB Squat 24 kg/16 kg

Scale and sub as required

"Kev's Sunday Session"

Sunday 04/04/10

"Kev's Sunday Session"

20 - 15 - 10 - 05

Calorie Row

Sit ups

BB Bench Press 60 kg

Russian KBS 32 kg

BB Push Press 42.5 kg

DB's may be subbed for BB's

Scale as required

"Saturday WOD"

Saturday 03/03/10

"Saturday WOD"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.
Post total reps from all 32 intervals to comments.

"Friday WOD"

Friday 02/04/10

"Friday WOD"

"A Long Good Friday"

5 Pull ups or 2 Muscle ups

5 Bench Dips or Ring Dips

12 Squats

12 Shoulder Press or 4 H S P U

200 mtrs

AMRAP in 20 mins

Scale as required

"Wednesday WOD"

Wednesday 31/03/10

"Wednesday WOD"

" An Experiment"

3 Rounds of

W B S

Sit ups

Pull ups

Bench Dips

Bench Jumps

Squats

Row Cals

Round 1 - 60 secs work 30 secs rest

2 mins between rounds 1 & 2

Round 2 - 50 secs work 40 secs rest

3 mins between rounds 2 & 3

Round 3 - 40 secs work 50 secs rest

Count your reps for each exercise and total up for each round

Add up all 3 rounds to get your final score

"Thursday WOD's"

Thursday 01/04/10

"Thursday WOD's"

WOD 1

"3 - 2 - 1"

3 Rounds of

7 Ring push ups

7 K T E

12 Box Jumps

+

2 Rounds of

400 mtr Row

15 O H S 42.5 kg/27.5 kg

+

1 Round of

200 mtr Run

9 BB Thrusters 42.5 kg/27.5 kg

9 Pull ups

Scale as required

Sub MB Push ups for Ring Push ups

Ladies try Full Push ups

WOD 2

5 Rounds of

40 cal Row

30 Box Jumps 20"

20 DB Push Press 20 kg/12.5 kg

Scale as required