Friday 30 September 2011

"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 29 September 2011

"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 28 September 2011

"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 27 September 2011

"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 26 September 2011

"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

Sunday 25 September 2011

"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 24 September 2011

"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 23 September 2011

"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 22 September 2011

"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 21 September 2011

"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 20 September 2011

"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 19 September 2011

"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

Sunday 18 September 2011

"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 17 September 2011

"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 16 September 2011

"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 15 September 2011

"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 14 September 2011

"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 13 September 2011

"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 12 September 2011

"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

Sunday 11 September 2011

"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 10 September 2011

"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 9 September 2011

"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 8 September 2011

"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 7 September 2011

"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 6 September 2011

"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 5 September 2011

"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

Sunday 4 September 2011

"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 3 September 2011

"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

Friday 2 September 2011

"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 1 September 2011

"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