Saturday 31 December 2011

"Happy New Year"

CLOSED

SAT - SUN - MON

RE - OPEN TUES

02/01/12

HOURS AS NORMAL

Friday 30 December 2011

"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 29 December 2011

"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

Wednesday 28 December 2011

"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 27 December 2011

"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

Monday 26 December 2011

Sunday 25 December 2011

Saturday 24 December 2011

Thursday 22 December 2011

"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

Wednesday 21 December 2011

"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 20 December 2011

"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 19 December 2011

"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

Sunday 18 December 2011

"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 17 December 2011

"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 16 December 2011

"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 15 December 2011

"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

Wednesday 14 December 2011

"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 13 December 2011

"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 12 December 2011

"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

Sunday 11 December 2011

"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 10 December 2011

"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 9 December 2011

"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 8 December 2011

"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

Wednesday 7 December 2011

"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 6 December 2011

"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 5 December 2011

"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

Sunday 4 December 2011

"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 3 December 2011

"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 2 December 2011

"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 1 December 2011

"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