Wednesday 30 June 2010

"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 29 June 2010

"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 28 June 2010

"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 27 June 2010

"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 26 June 2010

"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 25 June 2010

"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 24 June 2010

"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 23 June 2010

"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 22 June 2010

"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 21 June 2010

"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

Sunday 20 June 2010

"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 19 June 2010

"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 18 June 2010

"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 17 June 2010

"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 15 June 2010

"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 14 June 2010

"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

Sunday 13 June 2010

"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 12 June 2010

"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 11 June 2010

"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 10 June 2010

"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 9 June 2010

"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 8 June 2010

"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 7 June 2010

"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

Sunday 6 June 2010

"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 5 June 2010

"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 4 June 2010

"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 3 June 2010

"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 2 June 2010

"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 1 June 2010

"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