"Happy New Year"

CLOSED

SAT - SUN - MON

RE - OPEN TUES

02/01/12

HOURS AS NORMAL

"Friday Frolic"

Friday 30/12/11

10 RFT or AMRAP 20

5 Deadlift 50% of 1RM
10 Bar Push ups
15 Bar Jumps
200 m

Scale as required
Programming by Neil

"Thursday WOD"

Thursday 29/12/11

"Lorraine RIP"

AMRAP 20

300 m
5 Sit ups
10 WBS
15 Squats
20 Box Jumps

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 28/12/11

200 m
10 Push ups
200 m
10 Squats
200 m
10 Sit ups
200 m
10 Back Ext
200 m
10 Pull ups
+
75 GTOH 45/30 kg
+
200 m
10 Pull ups
200 m
10 Back Ext
200 m
10 Sit ups
200 m
10 Squats
200 m
10 Push ups

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 27/12/11

AMRAP 20

12 SA DB/KB Snatch R & L 24/16 kg
20 Alt Leg Lunge
15 HR Push ups
300 m(700 Cycle)

Scale as Required
Programming by Ronnie

"Boxing Day"

CLOSED

"Christmas Day"

CLOSED

"Christmas Eve"

CLOSED

"Thursday Thumper"

Thursday 22/12/11

5oo m
30 Sit ups
10 Push ups
750 m
20 Sit ups
20 Push ups
1000 m
10 Sit ups
30 Push ups
750 m
20 Sit ups
20 Push ups
500 m
30 Sit ups
10 Push ups

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 22/12/11

"The Twelve Days of Christmas"

1 Burpee
200 mtrs
3 Push ups
4 Pull ups
5 KBS
6 Squats
7 Sit ups
8 MB Squat CL & PP
9 Alt Leg Lunges
10 Back Extensions
11 HPCL & PP
400 mtr Row

Follow as you would the song

Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 20/12/11

5 Rep BBC(Barbell Bear Complex) consisting of

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
Total 25 reps per set

Round 1 = 5 sets BBC followed by 500 m Row
Round 2 = 4 sets BBC followed by 400 m Row
Round 3 = 3 sets BBC followed by 300 m Row
Round 4 = 2 sets BBC followed by 200 m Row
Round 5 = 1 set BBC followed by 100 m Row

Men 40 kg - Ladies 27.5 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 19/12/11

AMRAP 20

15 Sumo Deadlift 60/40 kg
1 Bar Jump
5 Push ups
1 Bar Jump
5 Push ups
300 m(700m Cycle)

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 18/12/11

5 Rounds For Time

10 Push ups
20 MB Sit ups
30 Bar Jumps
400 m

OR

40 - 30 - 20 - 10
Double Unders
GHD Sit ups

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 17/12/11

Row - 200 - 200 - 200
KBS - 21 - 15 - 09
XFT - 200 - 200 - 200
HP Snatch - 21 - 15 - 09
Cycle - 440 - 440 - 440
Push ups - 21 - 15 - 09

KBS 24/16 kg
HP Snatch 40/27.5 kg
Cycle - L15/L10

Scale as required
Programming by Neil

"Friday Frolic"

Friday 16/12/11

AMRAP 20
05 Thrusters 45/32.5 kg
10 Pull ups
15 MB LRC Situps 9/7/5 kg
200 m

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 15/12/11

"Every Rep Counts"

4 Rounds for time
500 m(1100 Cycle)
21 KBS 24/16 kg
15 Ring Dips
12 Sit ups
09 Squats

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 14/12/11

400 m(880 m Cycle)
15 - 12 - 9 - 6 - 3 of each
Deadlift 100 kg
Toes To Bar
400 m(880m Cycle)

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 13/12/11

"13-12-11-10....."

800 m
DB/KB Shoulder Press 20/12.5 kg 13 reps down to 1 rep
MB Squat Clean 9/7 kg 1 rep up to 13 reps
1700 m Cycle L15/L10

Scale as required
Programming by Ronnie

"Monday Madness"

Monday 12/12/11

2000 m Row
50 Power Clean & Push Press
3500 m Cycle & L15/L10

Scale As required
Programming by Neil

"Kev's Sunday Session"

Sunday 11/12/11

20 Pullups
Up & Dn Walking Lunges
20 KBS 24/16 kg
400 m Row
20 Burpees
Up & Dn Walking Lunges
20 Sit ups
400 m Row
20 Box Jumps 24"20"16"
Up & Dn walking Lunges
20 WBS 9/7/5 kg
400 m Row
20 Toes To Bar
Up & Dn Walking Lunges
20 Squats
400 m Row

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 10/12/11

3 Rounds For Time

250 m
25 WBS 9/7/5 kg
250 m
25 KBS 24/16 kg

Scale as required
Programming by Ronnie

"Friday Frolic"

Friday 09/12/11

"Team WOD"

In teams of two share the workload

Power Clean buy in of
M/M 2000 kg
M/F 1700 kg
F/F 1400 kg

Followed by
10 Rounds Alt each exercise
5 Shoulder To Overhead 60/40 kg
7 Front Squat 60/40 kg
9 TTB/KTE/MB Sit ups

Power Clean buy out of
M/M 2000 kg
M/F 1700 kg
F/F 1400 kg

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 08/12/11

"Wood" Variation - "War Of Attrition"

5 Rounds For Time

400 m
10 Burpee Bar Jumps
10 SDHP 45/30 kg
10 Thrusters 45/30 kg

Take 1 min rest between rounds
Record total time including rest time

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 07/12/11

8 RFT

250 m Row/XFT/550 m Cycle
1 Gym run
10 DB Push Press 20/12.5 kg
10 Alt leg lunge
10 Pull ups

Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 06/12/11

800 m Row
15 Shoulder Press 42.5/30 kg
800 m XFT
15 Push Press 62.5/42.5 kg
1600 m Cycle L15/10
15 Push Jerk 70/47.5 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 05/12/11

"Body Weight or Heavy Weight"

1000 m

Followed by

4 Rounds of
10 Pull ups
20 Push ups
30 Squats
40 Double Unders/100 Singles

OR

8 Rounds of
3 GTOH 62.5/42.5 kg
10 WBS 9/7/5 kg

Followed by

1000 m

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 04/12/11

3 RFT
22 KBS 24/16 kg
22 Box Jump 24"20"16"
400 m Row
22 Pull ups
22 WBS 9/7/5 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 03/12/11

20 min Time limit
2000 m/4K cycle
In the time rmaining
AMRAP of
20 Sit ups
15 Box jumps
10 pull ups

Scale as required
Programming by Neil

"Friday Frolic"

Friday 02/12/11

5 Rounds
2 mins work 2 mins rest
Row 250 m - then complete as many reps as possibleof
Power Clean 62.5/42.5 kg in the time remaining
Total up your reps to get a score

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 01/12/11

"Seeing Double"

400 m
15 Pull ups
400 m
15 DB Push Press 20/12.5 kg
400 m
15 Box Jumps 24"20"16"
400 m
15 DB/KB Thrusters 20/12.5 kg

Do another 400 m and repeat the WOD in reverse

Scale as required
programming by Ronnie