Saturday 30 October 2010

"Saturday WOD"

Saturday 30 /10/10
5 Rounds
400 m
10 Squats
10 Hang Power Cleans 60/40 kg
10 KTE
Scale up or down as required

Friday 29 October 2010

"Freaky Friday Frolic"

Friday 29/10/10
"Team WOD"
In teams of Three complete
Freaky Row ( 3 k Row)
150 WBS
2 Balloon Runs
2 Dunkin Apple Runs
90 Push ups
This WOD was done in the main in true Halloween Spirit
See Ronnies Facebook page for more details

Thursday 28 October 2010

"Thursday WOD"

Thursday 28/10/10
"How Hard Can It Be"
AMRAP 20
5 Burpees
10 Push ups
15 Sit ups
20 Squats
Scale as required

Wednesday 27 October 2010

" Wednesday WOD"

Wednesday 27/10/10
"The Sandra"
400 m
21 - 15 - 09
WBS 9/5 kg
Push ups
400 m
21 - 15 - 09
Pull ups
Squats
400 m
21 - 15 - 09
KBS 24/16 kg
Sit ups
Scale as required

Tuesday 26 October 2010

"Tuesday WOD"

Tuesday 26/10/10
" The Three Course Meal"
"The Starter"
2 Rounds of the XF warm up + 2 sets of OHS
"The Main Meal"
3 x 5 Reps
3 x 3 Reps
3 x 1 Rep
Hang Power Snatch
Try and increase weight each set
"The Desert"
2000 mtre Row

Monday 25 October 2010

"Monday WOD"

Monday 25/10/10
"The Norrie + 1"
51 Sit ups
25R/26L SA Snatch
26 Pull ups
51 Squats
26 Push ups
51 Alt Sit ups
25 Push ups
51 Squats
25 Pull ups
26R/25L SA Snatch
51 Sit ups
SA/ Snatch Men 20 kg - Ladies 12.5 kg
Scale as required

Sunday 24 October 2010

"Kev's Sunday Session"

Sunday 24/10/10
10 Rounds or AMRAP 20
150 mtrs
7 CTB Pull ups
7 Front Squat
7 Push Press
40/25 kg
Scale as required

Saturday 23 October 2010

"Saturday WOD"

Saturday 23/10/10
4 Rounds
500 m
20 WBS
20 Sit ups
20 Squats
Scale as required

Friday 22 October 2010

"Friday Frolic"

Friday 22/10/10
"Friday Funday - Without The Fun"
Team WOD
In Team's of two alternate each exercise
200 mtr Row
15 Bench Press 60/35 kg
25 Sit ups
AMRAP 30 mins
If on your own
Row 250 mtrs - AMRAP 20
Scale as required

Thursday 21 October 2010

"Thursday WOD"

Thursday 21/10/10
" Ann's Back"
In 5 mins complete
400 m R/R/X
As many Ground to overhead
as you can in the time remaining
Men 50 kg - Ladies 30 kg
3 Rounds
Scale as required

Wednesday 20 October 2010

"Wednesday WOD"

Wednesday 20/10/10
"Hell It's Only 50 Burpees"
50 Box Jump 16"20"24"
400 m
50 Squats
200 m
50 BB Push Press 20/15 kg
400 m
50 Pull ups
200 m
50 Sit ups
400 m
50 Burpees
800 m
Scale as required IE 40 or 30 Rep versions

Tuesday 19 October 2010

"Tuesday WOD"

Tuesday 19/10/10
R/R/X 400 mtrs
21 - 18 - 15 - 12 - 09
09 - 12 - 15 - 18 - 21
K B S 24/16 kg
DB PP 20/10 kg
Scale as required

Monday 18 October 2010

"Monday WOD"

Monday 18/10/10
2 Rounds
15 Front Squat 50/35 kg
20 Pull ups
15 Push Press 50/35 kg
30 Deadlift 50/35 kg
15 Back Squat 50/35 kg
40 Push ups
Scale as required

Sunday 17 October 2010

"Kev's Sunday Session"

Sunday 17/10/10
3 Rounds
1000 mtrs
33 squats
33 Push ups
33 Sit ups
Scale as required

Saturday 16 October 2010

"Saturday WOD"

Saturday 16/10/10
Evilution
10 Rounds of 1 min work - 1min rest
Ronnie's choice of exercises or combination of exercises
Exercises or combinations changed each round

Friday 15 October 2010

"Friday Frolic"

Friday 15/10/10
In teams of two complete the following
10 Rounds
250 m Row
15 Box Jumps 20"
10 Open Handed deadlift
If on your own do 5 Rounds
Scale as required

Thursday 14 October 2010

Thursday WOD"

Thursday 14/10/10
400 m
+
12 - 09 - 06
BB Thruster 45/30 kg
Bar push ups
Bar Jumps each side
Pull ups
Scale as required

Wednesday 13 October 2010

"Wednesday WOD"

Wednesday 13/10/10
5 Rounds
500 mtrs
20 Pull ups
15 Reps of any weighted movement
This was a chance to practice any weaknessess

Tuesday 12 October 2010

"Tuesday WOD"

Tuesday 12/10/10
" Tabata This"
8 rounds of 20 sec work/10 sec rest of each exercise
1 min rest between each exercise
Record your lowest score in any round of each exercise
Total up to get a score.
Row for Cals
Squats
Pull ups
Push ups
Sit ups
Scale as as required

Monday 11 October 2010

"Monday WOD"

Monday 11/10/10
Part 1
In 12 mins find your Push Press 5 RM
Part 2
21 - 18 - 15 - 12 - 09 - 06 - 03
S D H P 35/25 kg
Push Press 35/25 kg
Scale as required

Sunday 10 October 2010

"Kev's Sunday Session"

Sunday 10/10/10
10 Reps of each exercise x 10 Rounds
Sit ups
Back extensions
Push ups
Pull ups
Deadlift 40/27.5 kg
Squats
Sumo SQ Hold x 10 sec
Shoulder press 15/7.5 kg
OHS 15/7.5 kg
KBS 16/12 kg
Scale as required

Saturday 9 October 2010

"Saturday WOD"

Saturday 09/10/10
R/R/X ----- 500 - 400 - 300 - 200 - 100
SB Squats -- 50 -- 40 -- 30 -- 20 -- 10
Sit ups ----- 50 -- 40 -- 30 -- 20 -- 10
DU's ------- 50 -- 40 -- 30 -- 20 -- 10
Sub Singles x 2
Scale as required

Friday 8 October 2010

"Friday Frenzy"

Friday 08/10/10
3 Rounds
Run 800 m
10 P CL & PP/Jerk 60/40 kg
Scale as required

Thursday 7 October 2010

"Thursday WOD"

Thursday 07/10/10
Insertion
Run 1000 m
Assault
21 - 15 - 09
MB Squat Clean & Press 9/7/5 kg
Pull ups
KBS 24/16 kg
Extraction
Row 1000 m
Scale as required

Wednesday 6 October 2010

"Wednesday WOD"

Wednesday 06/10/10
10 x 2 Bench Press
2 min rest between sets
Go heavy

Tuesday 5 October 2010

"Tuesday WOD"

Tuesday 05/10/10
Row - XFT - Box Step
1 st Round 3 min of each - 1 min rest between exercises
2 min rest
2 nd Round 2 min of each - 1 min rest between exercises
2 min rest
3 rd Round 90 secs of each - 30 secs rest between exercises
Box Steps x 10 to score mtr
Record the total mtr

Monday 4 October 2010

"Monday Wod"

Monday 04/10/10
"This Is The BBC"
Compare to 14/10/09
BBC
5 DL
5 HPCL
5 FSQ
5 PP
5 BSQ
42.5/27.5 kg
5 x BBC - 500 m Row
4 x BBC - 400 m Row
3 x BBC - 300 m Row
2 x BBC - 200 m Row
1 x BBC - 100 m Row
Scale as required

Sunday 3 October 2010

"Kev's Sunday Session"

Sunday 03/10/10
AMRAP 20
20 Cal Row
20 KBS 24/16 kg
20 Squats
20 DB HPCL 15 kg
20 DB Alt Leg lunge
Scale up or down as required

Saturday 2 October 2010

"Saturday WOD"

Saturday 02/10/10
"Barry"
21 - 18 - 15 - 12 - 09
Box Jumps
SA DB PCL & Press L/R
Squats
15/10 kg
Scale up or down as required

Friday 1 October 2010

"Friday Frolic"

Friday 01/10/10
"Team WOD"
In teams of two alternating each exercise
21 - 18 - 15
Row for Cals
Upright Row
Bench Hops(each side)
Step ups 14" (each leg)
Behind neck Press 30/20 kg
Complete 2 Rounds
If on your own do 1 Round
Scale as required