"Monday WOD"

Monday 28/02/11

"Beatdown"

Row/Run/XFT -- 500 - 750 - 1000 - 750 - 500

KBS 24/16 kg ---- 21 --- 18 --- 15 --- 12 --- 09

DB PP 20/12.5 --- 09 --- 12 --- 15 --- 18 --- 21

Scale as required

"Sunday Weightlifting Session"

Sunday 27/02/11

11.00 am

5 x 10 Snatch Grip Hi Pulls

2 x 5 Muscle Snatch

2 x 5 Power Snatch

5 x 3 Squat Snatch

2 x 5 Power Clean

5 x 3 Squat Clean

5 x 3 Split Jerk

"Kev's Sunday Session"

Sunday 27/02/11

AMRAP 8

5 DB Snatch R 20/12.5 kg

5 DB Snatch L 20/12.5 kg

10 Pull ups

5 mins rest

3 x 800 m Run

OR

3 x 1000 m Row

OR

3 x 2500 m Cycle

Rest 2-3 mins between each Rep

"Saturday Slaughter"

Saturday 26/02/11

As Friday WOD

OR

400 m

10 Power Snatch

400 m

10 OHS

400 m

10 Power Snatch

400 m

10 OHS

400 m

10 Power Snatch

Men 45 kg - Ladies 30 kg

Scale as required

"Friday Frolic"

Friday 25/02/11

3 Rounds

20 Power Cleans 50/30 kg

20 Alt Leg Lunge

20 Push ups (Lift hands up)

Scale as required

"Thursday WOD"

Thursday 24/02/11

"RAEB"

400 m

15 Back Squat

10 Pull ups

400 M

15 Push Press

10 Pull ups

400m

15 Front Squat

10 Pull ups

400 m

15 Hang power Clean

10 Pull ups

400 m

15 Deadlift

10 Pull ups

400 m

3 Laps 1 Rep BBC

10 pull ups

BBC

Deadlift

Hang Power Clean

Front Squat

Push Press

Back Squat

Men 42.5 kg - Ladies 30 kg

Scale as required

"Wednesday WOD"

Wednesday 23/02/11

Part 1

In 15 mins Build up to your max for

3 x 3 Reps of Power Clean

Part 2

3 x 500 m Rows Maximum Effort

Using 2 : 1 Rest - Work Ratio

"Tuesday WOD"

Tuesday 22/02/11

"Catch 22"

22 Sit ups

22 WBS 9/5

22 Pull ups

22 KBS 24/16

22 Push ups

2000 m Run or Row

22 Push ups

22 KBS

22 Pull ups

22 WBS

22 Sit ups

Scale as required

"Monday WOD"

Monday 21/02/11

50 DU's

10 Deadlift

21 Bar Push ups

50 DU's

10 Deadlift

21 Pull ups

50 DU's

10 Deadlift

21 Burpees

Deadlift use 60% of 1RM

Sub Bar jumps for DU's

Finish off with Jump Rope Skills

100 Singles

100 Alt foot

100 4 Singles/Alt Foot

10 DU's

"Power Lifting Session"

Sunday 20/02/11

Back Squat

Warm up sets

1 x 10 1 x 6

3 x 5 - 2 x 3 - 1 x 2

Increase load each set

3 x 5 Same load each set

"Kev's Sunday Session"

Sunday 20/02/11

3 Rounds of

1 Deadlift

1 H Power Cl

1 Front Squat

1 Push Press

1 Back Squat

+ 1 Round of

21 Pull ups

60/40 kg

Scale as required

10 x 30 secs sprint/30 secs rest Run or Row

"Satueday Slaughter"

Saturday 18/02/11

700 m

3 Pull ups

6 Push ups

9 Sit ups

600 m

25 Sandbag Squats

30 KBS SDHP 24/16 kbs

25 Sandbag Squats

600 m

9 Sit ups

6 Push ups

3 Pull ups

700 m

Scale as required

"Friday Frolic"

Friday 18/02/11

"Team WOD"

R - R - X ---400 - 300 - 200

KBS 24/16 --21 -- 15 -- 09

PCL & PP ---21 -- 15 -- 09

Box Jump ---21 -- 15 -- 09

Pull ups ---- 21 -- 15 -- 09

As a Team of Two complete the WOD twice

Alternating each exercise

Box Jump 24"20"16"

PLC & PP 35/22.5 kg

Scale if you must

"Thursday WOD"

Thursday 17/02/11

"So What Can You Do When You're Knackered"

In 12 mins find your Bench Press 1RM

4 Rounds

500 mtr Row

Max Reps of Bench Press @ 66% of 1RM

Do this with a partner alternating Rounds

IE 4 Rounds each using Partners Round as your rest

Record Rowing time and reps done

Your slowest Row and your lowest reps

count as your score

"Wednesday WOD"

Wednesday 16/02/11

"Our 3rd Birthday Bash"

BB Bear Complex

3 Dead lift

3 Hang Power Clean

3 Front squat

3 Push Press

3 Back Squat

For 3 Laps

+

333 mtrs

AMRAP 30

Men 30 kg - ladies 22.5 kg

Scale as required

The CrossFit Quirk

You've cursed at Fran, yelled at Helen and always gave good Grave
And although it is an individual workout, some treat it like a race
And now that we are three years old it surely would be rude
If Neil and I didn't thank you all in the only way we know we could
"Arggh burpees" we hear you cry, not today that truly would not be fair
Not for all the fantastic members that are trusted in to our care
No, now that we are three years old, the BBB is our gift to you
And with our support it is a workout we know you will all get through
So thank you all for joining us and giving all you've got
And what it boils down to is you are really not a bad lot!
We've laughed, we've cried, sometimes its said that Drew has even sworn
And many a kipping pullup hand has bled when it has been badly torn
But everday you all come back, "please sir can we have more?"
To come up with wods to keep you fit that is our daily chore
So like a modern day Fagan and that rogue bill Sykes we will set you hard to work
And you will moan, then give everything you have got, that is the CrossFit Quirk

"Tuesday WOD"

Tuesday 15/02/11

"Jane Seymour"

21 - 18 - 15 - 12 - 09

DB Hang Power Clean 20/15 kg

400 mtrs R/R/X or 16" Box Step(48 Reps)

Scale as required

"Monday WOD"

Monday 14/02/11

"St Valentines Day Massacre"

7 Deadlift

400 m

9 Deadlift

450 m

11 Deadlift

500 m

13 Deadlift

550 m

15 Deadlift

600 m

17 Deadlift

650 m

Deadlift use 60% of 1RM

"Sunday Weightlifting Class"

Sunday 13/02/11

5 x 10 Clean grip Hi Pulls

5 x 10 Snatch Grip Hi pulls

5 x 5 Power Snatch(Finish last rep with an OHS)

5 x 5 Power Clean (Finish last rep with a Front Squat)

5 x 5 Snatch Grip Deadlift

"Kev's Sunday Session"

Sunday 13/02/11

"Sandy's 50th"

Filthy 50

50 Box jumps 24"20"16"

50 Jumping Pull ups

50 KBS 16/12

50 Walking Lunges

50 Knees to Elbows

50 Push Press 20/15 kg

50 Back Extensions

50 WBS 9/7/5

50 Burpees

50 DU's

Scale as required

"Saturday Slaughter"

Saturday 12/02/11

"Wittman"

7 Rounds

15 KBS 24/16 kg

15 Power Clean 42.5/30 kg

15 Box Jump 24"20"16"

Scale as required

"Friday Frolic"

Friday 11/02/11

"Mr & Mrs Fitz's Birthday Bash"

AMRAP 20

370 m

12 Power Snatch 45/30 kg

13 Bar Push ups

12 Hang Power Clean & PP 45/30 kg

Scale as required

"Thursday WOD"

Thursday 10/02/11

"3 Part"

Part 1

50 Squats

100 m

35 Squats

100 m

20 Squats

Part 2

Shoulder Press Build

10 - 6 - 5 - 3 - 2 - 2 -1

Part 3

AMRAP 7

3 Rounds of

5 Shoulder Press & 80% 1 RM

10 Sit ups

As many mtrs Rowing as you can in time remaining

Scale as required

"Wednesday WOD"

Wednesday 09/02/11

"Welcome To Hell"

500 m

21 Thrusters 45/30 kg

15 Box Jumps 24"

500 m

21 KBS 24/16 kg

12 Pull ups

500 m

21 KBS 24/16 kg

12 Pull ups

500 m

21 Thrusters 45/30 kg

15 Box Jumps 24"

Sub DB step ups for Box Jumps

Scale as required

"Tuesday WOD"

Tuesday 08/02/11

10 - 1

200 m

SA Power Clean & Press L

Sit ups

SA Power Clean & Press R

Go as heavy as you can

Scale as required

"Monday WOD"

Monday 07/02/11

5 Rounds

250 m

6 Deadlift 100/60 kg

30 DU's or 30 Squats

6 DB Shoulder Press 20/12.5 kg

Scale as required

"Kev's Sunday Session"

Sunday 06/02/11

AMRAP 20

5 Burpees

10 Box jumps

15 WBS

50 DU's/100 S's

Scale as required

"Saturday Slaughter"

Saturday 05/02/11

"Helen"

3 Rounds

400 m Run

21 KBS 24/16 kg

12 Pull ups

Scale as required

"Friday Frolic"

Friday 04/02/11

5 min AMRAP

3 Pull ups

6 push ups

9 Squats

12 KBS 24/16

2 mins rest

5 min AMRAP

10 Step ups 16" 5 /leg

10 MB Sq Cleans

2 mins rest

5 min AMRAP

Cal row 7/5

9 DB Hang power

Clean & Press 20/12.5

Scale as required

"Thursday WOD"

Thursday 03/02/11

Option 1

10 x (500 m + 20 WBS)

Option 2

5000 m

50 reps of any exercise

Option 3

team of Two

complete 10,000 m AFAP

Option 4

10 x (500 m + 20 reps)

A different exercise each Round

"Wednesday WOD"

Wednesday 02/02/11

"A Little Tommy Tucker"

5 Rep BB Bear Complex 40/27.5 kg

+

200 m Row

9 Rounds

Bear Complex

5 Deadlift

5 Hang Power Clean

5 Front squat

5 Push Press

5 Back Squat

Scale as required

"Tueday WOD"

Tuesday 01/02/11

"Weary Willie"

AMRAP 20

200 m

7 Power Cleans 60/40 kg

9 Pull ups/ CTB J/Pullups

5 Push Press 60/40 kg

Scale as required