"Friday Frolic"

Friday 30/09/11

"Bear Gone Bad"

3 Rounds of 45 secs work/rest of each exercise
Deadlift
Hang power Clean
Front Squat
Push Press
Back Squat

90 secs rest between Rounds

Men 45 kg - Ladies 30 kg

Record your score for each exercise and total up
Team version - take turns of each exercise

Scale as required

Programming by Ronnie

"Thursday WOD"

Thursday 29/09/11

"Slaying The Dragon"

20 Cal Row
30 WBS 9/7/5 kg
20 TTB
30 Box jumps 24"20"16"
20 SDHP 50/35 kg
30 Burpees
20 Shoulder To Overhead 60/40 kg

30 Pull ups

Scale as required
Programming by Neil

"Wednesday WOD"

Wednesday 28/09/11

"Morning & Afternoon"

4 mins of each Row/Xft/Box Step

30 secs rest beween each exercise

3 mins of each

2 mins of each

1 min of each

Record total metres done to get a score
Box step x 10 to get metres

"Evening Session"

AMRAP 20

1 yard run - 5 KBS
2 yard runs - 10 KBS
3 yard runs - 15 KBS
4 yard runs - 20 KBS
Keep adding 1 run and 5 KBS each round

Men 24 kg - Ladies 16 kg
Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 27/09/11

"The Barbell Mile"

400 m
10 Sh/Press - Push Press - Push Jerk
400 m
30 Front Squat
400 m
30 Hang Power Snatch
400 m
30 Hang Squat Clean

Men 20 kg - Ladies 15 kg
Scale as required
programming by Neil

"Monday WOD"

Monday 26/09/11

"Simply Shoulders"

R/R/XFT - 500 - 500 - 500 - 500 - 500
Pullups --- 20 --- 15 --- 10 --- 15 --- 20
Sh/Press --10 -- 15 -- 20 -- 15 -- 10
Finish with an extra 500 m

Men 40 kg - Ladies 27.5 kg

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 25/09/11

AMRAP 20

5 KBS 24/16 kg
10 Pull ups
50 DU's/150 Singles

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 24/09/11

1 min of Deadlift 70/50 kg
1 min Rest
2mins of 5 Deadlidt + 5 Burpees
1 min Rest
3 mins of 3 Deadlift + 3 Burpees + 30 DU's/60 Singles
1 min Rest
4 mins of 200 m(once) + 3 Deadlift + 3 Burpees + 30 DU's/60 Singles
1 min Rest
5 mins of 400 m(once) + 3 Deadlift + 3 Burpees + 30 DU's/60 Singles

Scale up or down as required
Programming by Neil

"Friday Frolic"

Friday 23/09/11

"The chief - Variation"

3 Power Snatch 50/35 kg
5 Burpee Bar Jumps

5 AMRAP's of 3 mins - with 1 min rest
Record completed Rounds and reps

Scale as required
Programming by Neil

"Thursday WOD"

Thursday 22/09/11

"Heavy"

1000 m
10 Hang Power clean 60/40 kg
800 m
20 Hang Power Clean
600 m
30 Hang Power Clean
400 m
40 Hang Power Clean

OR

"Light"

600 m
MB Slams 10-8-6-4-2
Sit ups 2-4-6-8-10
200 m
Pull ups 05 - 10 - 15
Squats 15 - 10 - 05
200 m
MB Slams 2-4-6-8-10
Sit ups 10-8-6-4-2

600 m

Scale as required
Programming by Ronnie

"Wednesday WOD"

Wednesday 21/09/11

15 Rounds of Squats - 1 Rep per round
Trying to increase the load each round

Rounds 1 - 5 OHS
Rounds 6 - 10 Front Squat
Rounds11 - 15 Back Squat

Alternative WOD - 10,000 m Row

Programming by Neil

"Tuesday WOD"

Tuesday 20/09/11

AMRAP 22

250 Row
10 SA KB CL & PR(5 R/5 L)
10 Alt Leg Lunge
10 Pull ups
10 Alt leg Lunge
10SA KB CL & PR(5 R/5 L)

KB 24/16 kg
Scale as required
Programming by Ronnie

"Monday WOD"

Monday 19/09/11

For time complete the following

800 m R/R/X
50 Squats
40 Push ups
30 KBS 24/16 kg
20 Pull ups
10 Burpees
20 Pull ups
30 KBS 24/16 kg
40 Push ups
50 Squats
800 m R/R/X

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 18/09/11

"Fight Gone Bad"

3 Rounds with 1 min rest between rounds

Wall Ball shots
Box Jumps
Sumo Deadlift High Pull 32.5/25 kg
BB Push Press 32.5/25 kg
Cal Row

Record the total reps done to get a score
Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 17/09/11

4 x
10 Deadlift
2 Sandbag Runs
+
1000 m

+
4 x
2 sandbag Runs
10 Deadlift

Scale as required
Programming by Ronnie

"Friday Frolic"

Friday 16/09/11

"Team WOD"

In pairs alternating each exercise

AMRAP 20

200 m Row
15 KBS 24/16 kg
15 Push ups
15 SDHP 24/16 kg
15 Sit ups
15 Gobblet Squats 24/16 kg
15 Leg Lunges

At 10 mins in Change to 100 m Row and 10 Reps of each
With 5 mins to go change to 60 m Run and 5 Reps of each

Scale as required
Programming by Ronnie

"Thursday WOD"

Thursday 15/09/11

4 Rounds For Time

400 m Run
15 Burpees
15 BB Push Press 45/30 kg

Scale as required
Programming by Neil

"Wednesday WOD"

Wednesday 14/09/11

"Tabata This"

20 secs work - 10 secs rest x 8 rounds
Cal Row
Sit ups
Pull ups
Press ups

Squats

Record your lowest score in any round for each exercise

Programming by Ronnie

"Tuesday WOD"

Tuesday 13/09/11

"It Came From Crossfit Football"

AMRAP 20

3 Power Clean 70/50 kg
5 Pull ups
10 Push ups
15 Squats
200 m

Scale up or down as required
Programming by Neil

"Monday WOD"

Monday 12/09/11

"Katia"

6 min AMRAP
WBS 21/15/09
Sit ups 21/15/09

2:30 Rest

6 min AMRAP
BB Thruster(40/27.5 kg) 21/15/09

KBS (24/16 kg) 21/15/09

2:30 Rest

6 min AMRAP
Cal Row 21/15/09(Ladies 18/12/06)
Push ups 21/15/09

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 11/09/11

1 x 800 m

Burpees - 21 - 15 - 09
Alt Leg Lunge - 21 - 15 - 09
R/R/X - 200 - 200 - 200
WBS - 21 - 15 - 09
Pull ups - 21 - 15 - 09

1 x 800 m

For Time

Programming by Kevin

"Saturday Slaughter"

Saturday 10/09/11

"Team WOD"

In pairs alternating each exercise

200 m
15 KBS 24/16 kg
15 Hand Release Push ups

15 MB Sit ups LRC 9/7/5 kg
15 Power Clean 40/27.5 kg

6 Rounds For Time

Scale as required
Programming by Neil

"Friday Frolic"

Friday 09/09/11
"The Grinder"
5 Burpees
10 Hang Power Snatch 40 /25 kg
15 BB Push Press 40/25 kg
20 Bar Jumps
25 Sit ups
500 m3 - 4 RFT

Programming by Neil

"Thursday WOD"

Thursday 08/09/11
"Up & Down"
2 Pistols
2 OHS 42.5/30 KGs
100 m

4
4
200 m
8
8
400 m
16
16
600 m

8
8
400 m
4
4
200 m
2
2
100 m

Programming by Ronnie

"Wednesday WOD"

Wednesday 07/09/11
"The Caz"
20/16/10
460 m R/R/X
KBS 24/16 kg
Pull ups
DB Push Press
Alt Leg Lunge
Scale as required

Programming by Neil

"Tuesday WOD"

Tuesday 06/09/11

4 Laps of
15 Deadlift 60/40 kg
15 Sit ups

600 M

2 Laps of
20 Deadlift
20 Sit ups

600 M

1 Lap of
30 Deadlift
30 Sit ups

600 m

Scale as required
Programming by Ronnie

"Monday WOD"

Monday 05/09/11

2500 m R/R/X

5 mins rest

AMRAP 15
20 Sit ups
20 DU's/60 Singles
12 KBS 24/16 kg
12 Shoulder Press 15/10 kg

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 04/09/11

5 Rounds For Time

5 Power Cleans

10 Box Jumps

15 Bar/Ring Rows

20 Sit ups

Scale to suit
Programming by Kev

"Saturday Slaughter"

3Saturday 03/09/11

"The kidsy"

10 Power Clean & Push Press 65/45 kg
5 Rounds of Cindy
(5 Pull ups 10 Push ups 15 Squats)
1000 M Row
5 Rounds of Cindy
10 Power Clean & Push Press

Scale as required
Programming by Ronnie

"Team Friday"

Friday 02/09/11

Team WOD in pairs alternating each exercise

9 WBS
9 Push ups
9 Pull ups
10 Floor Press
9 Squats
9 Sit ups
9 Cal Row
AMRAP 22

Scale as required
Programming by Neil

"Thursday"

Thursday 01/09/11
Part 1
1 Rep of Power Snatch every 10 seconds for 5 mins

Part 2

Option 1
5 x 500 m Rows with 3 mins rest

Option 2
7 x 3 Reps of Bench Press

Programming by Neil