"Wednesday WOD"

Wednesday 30/06/10

7 x 3 Reps Power Clean/Front Squat

Increasing weight each set

Followed by

AMRAP in 10 min

15 Push ups

15 Sit ups

15 Squats

200 mtr Run

"Tuesday WOD"

Tuesday 29/06/10

"Nemisis Variation"

SDHP -- 21 -- 18 -- 15 -- 12

Dips --- 18 -- 15 -- 12 -- 21

KBS --- 15 -- 12 -- 21 -- 18

squats - 12 -- 21 -- 18 -- 15

R/R/X 200-200-200-200

Men 24 kg - Ladies 16 kg

Scale as required

"Monday WOD"

Monday 28/06/10

"Make Mine A Treble"

1 x 400 mtrs

3 Rounds of

20 Double unders

10 MB Squats 9 kg

1 x 400 mtrs

2 Rounds of

20 DB Alt Leg Lunges 15 kg/10 kg

20 MB Sit ups 9 kg/5-7 kg

1 x 400 mtrs

2 Rounds of

20 Box Jumps 24"/20"/16"

20 push ups

1 x 400 mtrs

Scale as required

"Sunday WOD"

Sunday 27/06/10

"Kev's Sunday Session"

R/R/XFT - 500 - 500 - 500

Pull ups ---- 21 --- 15 --- 9

H P Cleans - 21 --- 15 --- 9

Push ups ---21 --- 15 --- 9

Air Squats - 21 --- 15 --- 9

Men 42.5 kg - ladies 27.5 kg

Scale as required

"Saturday WOD"

Saturday 26/06/10

Five rounds for time of

40 Double-unders

30 Box jumps 24"/20"/16"

20 KBS 24 kg/16 kg

Scale as required

"Friday WOD"

Friday 25/06/10

"JACK"

R/R/XFT - 1000 - 800 - 600 - -400 - 200

Sh/Press --- 10 --- 20 --- 30 --- 40 --- 50

Push ups --- 50 --- 40 --- 30 --- 20 --- 10

Men 30 kg - Ladies 20 kg

Scale as required

"Thursday WOD'S"

Thursday 24/06/10

AS Tuesday

If you did option 1 do option 2

If you did option 2 do option 1

Option 1

7 x 1 Deadlift
Warm up sets 10 - 6 - 4 - 2
Working sets 7 x 1 Peaking at the 5th set
Drop down 10 - 15% for the last two sets

Option 2

5 x 500 mtr Rows
@ 28 - 32 SPM
3 min recovery
Warm up with 3 x Fast/Slow 100's

"Wednesday WOD"

Wednesday 23/06/10

"Modified Frelen(RO)"

Run/Row - 340 - 340 - 340 340

Thruster --- 21 -- 15 -- 09 -- 06

A /K B S --- 21 -- 15 -- 09 -- 06

Burpees --- 06 -- 06 -- 06 -- 06

Men 42.5kg/24 kg

Ladies 27.5 kg/16 kg

Scale as required

"Tuesday WOD"

Tuesday 22/06/10

Option 1
7 x 1 Deadlift

Warm up sets 10 - 6 - 4 - 2

Working sets 7 x 1 Peaking at the 5th set

drop down 10 - 15% for the last two sets

Option 2

5 x 500 mtr Rows

@ 28 - 32 SPM

3 min recovery

Warm up with 3 x Fast/Slow 100's

"Monday WOD"

Monday 21/06/10

3 Types of Cindy

Option 1 "CTB"

AMRAP in 20

5 CTB Pull ups

10 Push ups

15 Squats

Option 2 "Standard"

AMRAP in 20

5 Pull ups

10 Push ups

15 Squats

Option 3 "Running"

3 Laps of

5 Pull ups

10 Push ups

15 Squats

+

1 Building Run

4 Rounds

Scale as required

"Kev's Sunday Session"

Sunday 20 /06/10

"Kev's Sunday Session"

AMRAP 20 mins

500 mtrs R/R/X

25 Sit ups

20 KBS 24 kg/16 kg

15 DB Push Press 20 kg/12.5 kg

Scale as required

"Saturday WOD"

Saturday 19/06/10

"Saturday WOD"

"Team WOD"

In teams of two complete the following

AMRAP in 20 mins

25 Sit ups

200 mtr Row

15 Bench Press

Men 60 kg - Ladies 40 kg

Exercises should be alternated

Scale as required

"Friday WOD"

Friday 18/06/10

"Friday WOD"

In 20 mins complete the following

Row 1500 mtrs

+

AMRAP of

20 Sit ups

15 Deadlift 40 kg/27.5 kg

10 Power Clean & Push Press

5 Burpee Bar Jumps

Scale as required

"Thursday WOD"

Thursday 17/06/10

"Absolute Brutality"

3 Rounds of

350 mtr Row or Building Run

30 Squats

20 Push ups

20 KBS 24 kg/16 kg

20 BB Thrusters 20 kg/12.5 kg

5 Strict Pull ups

Sub Up fast - Down slow for Strict pull ups

Scale as required

"Tuesday & Wednesday WOD's"

Tuesday & Wednesday 15th & 16/06/10

"One Or The Other"

Pick one of the Followimg WOD's

"The Normal"

400 mtrs

21 KBS

50 Squats

400 mtrs

18 KBS

75 Squats

400 mtrs

15 KBS

100 Squats

400 mtrs

Men 24 kg - Ladies 16 kg

Scale as required

OR

"The Nutter"

5 Rounds of

200 mtrs

10 CTB Pull ups

10 Squats @ 66% of 1RM

10 Push ups

Whichever one you pick on Tuesday

Do the other on Wednesday

"Monday WOD"

Monday 14/06/10

"Monday WOD"

"What Have We Done To deserve This"

500 mtr Row

30 BW Bench Press(70% 1RM)

1000 mtr Row

20 Bench Press

2000 mtr Row

10 Bench Press

Scale as required

Sub Run or XFT for Row

If Rower not available

"Kev's Sunday Session"

Sunday 13/06/10

"Kev's Sunday Session"

AMRAP 20 mins

5 Pull ups

5 Dips

12 Squats

12 Shoulder Press

200 mtrs

Scale as required

"Saturday WOD"

Saturday 12/06/10

"Saturday WOD"

"Evilution"

60 secs work - 60 secs rest

1) 30 secs Sit ups - 30 secs Step ups

2) 30 secs Lunges - 30 secs Squats

3) 30 secs KBS - 30 secs DB PP

4) 60 secs Run

5) 60 secs of the Plank

6) 30 secs Back EXT - 30 secs DB HPCL & PP

7) 30 secs DB Snatch R - 30 secs DB Snatch L

8) 60 secs Med Ball Run

9) 30 secs Burpees - 30 secs Push ups

10) 30 secs Step ups - 30 secs DB Thrusters

11) 60 secs BB Plate Waiter Hold

Scale as required

"Friday WOD"

Friday 11/06/10

Friday WOD"

"Team or Individual"

200 mtrs

15 Deadlift

200 mtrs

15 Hang Power Clean

200 mtrs

15 Front Squat

200 mtrs

15 Push Press

200 mtrs

15 Back Squat

200 mtrs

3 Laps of 1 rep of each

DL-HPCL-FSQ-PP-BSQ

Men 42.5 kg - Ladies 30 kg

Scale as required

"Thursday WOD"

Thursday 10/06/10

"Thursday WOD"

"Birthday Boy Gerry's Filthy Thirty"

30 Reps of each

Box Jumps 24"

Pull ups

KBS 24 kg/16 kg

Alt Leg Lunges 12.5 kg/8 kg

Hanging KTE

Push Press 30 kg/22.5 kg

Good Mornings 7.5 kg

WBS 9 kg/5 kg

Burpees

Double Unders

Scale as required

"Wednesday WOD"

Wednesday 09/06/10

"Wednesday WOD"

"Compulsory WOD"

3 Rounds of

340 mtrs

30 Dips

30 Squats

30 Box Jumps

Scale as required

"Optional WOD"

30 Reps for time

Power Clean + Front Squat 60 kg/40 kg

Scale as required

"Tuesday WOD"

Tuesday 08/06/10

"Tuesday WOD"

"Harder Than It Looks"

4 Rounds of

15 Pull ups

15 Hang Power Snatch

15 Push ups

400 mtr Run

Men 30 kg - Ladies 20 kg

Scale as required

"Monday WOD"

Monday 07/06/10

"Monday WOD's"

WOD 1

4 Rounds

400 mtr Run

21 KBS 24 kg/16 kg

15 DB Thrusters 15 kg/10 kg

OR

WOD 2

R/R/X - 400- 400 - 400

Squats - 40 - 30 - 20

Sit ups - 40 - 30 - 20

K B S -- 40 - 30 - 20

Scale as required

"Kev's Sunday Session"

Sunday 06/06/10

"Kev's Sunday Session"

Air Squats - 100 - 75 - 50 - 75 - 100

Push Press - 21 - 18 - 15 - 18 - 21

Pull ups - 15 - 12 - 90 - 12 - 15

Men 40 kg - Ladies 27.5 kg

Scale as required

"Saturday WOD"

Saturday 05/06/10

"Saturday WOD"

"The Morning After The Night Before"

4 Rounds of

400 mtr Run

21 KBS 24 kg/16 kg

15 DB Thrusters 15 kg/10 kg

Scale as required

"Friday WOD"

Friday 04/06/10

"Friday WOD"

"A Warm Up For The Night Out"

Run 1000 mtrs

+

5 Rounds of

10 SDHP 42.5 kg/30 kg

8 HPCL 42.5 kg/30 kg

6 Push Jerk 42.5 kg/30 kg

Scale as required

"Thursday WOD"

Thursday 03/06/10

"Thursday WOD"

"Guys & Dolls"

"Guys"

In teams of two complete

4 Rounds each

20 Tyre Flips

20 WBS

1 Building Run

Only one person can work at anyone time

(Both can run at the same time)

"Dolls"

In teams of two complete

4 Rounds each

20 Deadlift 50% of 1RM

20 MB Squats

1 Building Run

Only one person can work at anyone time

(Both can Run at the same time)

"Wednesday WOD"

Wednesday 02/06/10

"Wednesday WOD"

"G B H"

AMRAP in 20 min

15 BB Thrusters 30 kg/22.5 kg

10 pull ups

05 KBS 24 kg/16 kg

Scale as required

"Tuesday WOD'S"

Tuesday 01/06/10

"Tuesday WOD'S"

Pick one of the two WOD's

WOD 1

Crossfit Total

Back Squat 1 - 1 - 1

Shoulder Press 1 - 1 - 1

Deadlift 1 - 1 - 1

WOD 2

5 Rounds

15 Box Jumps 24"/20"

15 Push ups

10 DB Hang Power Clean & Push Press 20 kg/12.5 kg

200 mtr Run

Scale as required