Saturday 22 September 2012

New website and home of our WOD

Our WOD is now listed on our website at : http://www.basixgym.com
Here you will find our recently updated website
We look forward to seeing you there.

Wednesday 29 August 2012

"Wicked Wednesday"


Wednesday 29/08/12
 
25 Walking Lunges
20 Pullups
20 DU's/60 Singles
25 Ring Dips
20 KTE
30 KBS 30/20 kg
30 Sit ups
20 DB HP SQ CL 17.5/12.5kg
25 Back Extensions
30 WBS 9/7/5 kg
3 Rope Climbs
or
10 Tyre Flips
 
Scale as rerquired
Programming by Ronnie
 

Tuesday 28 August 2012

"Terrific Tuesday"


Tuesday 28/08/12
 
Back Squat Build
5 x 5 Reps increasing weight
If possible on each set
+
2000 m Row/XFT
or
4000 m Cycle
 
Programming by Neil

Monday 27 August 2012

"Monday Madness"


Monday 27/08/12
 
"Winter Warmer"
 
9 x 30 secs Work - 30 secs Rest Row
+
10 - 1 of
WBS 9/7/5 kg
KBS 24/16 kg
9 x 30 Work  - 30 secs Rest Cycle
 
Scale as required
Programming by Ronnie

Sunday 26 August 2012

Kev'sSunday Session"


Sunday 26/08/12
 
"Cool Hand Luke"
 
10 Rounds For Time
or
AMRAP 20
 
10 Burpees
10 KBS 24/16 kg
10 Pull ups
 
Scale as required
Programming by Neil

Saturday 25 August 2012

"Saturday Slaughter"


Satuday25/08/12
 
"The Tinglar"
 
5 Rounds For Time
 
Row 200 m
21 SDHP 45 kg
15 Pull ups
 
Scale as required
Programming by Neil

Friday 24 August 2012

"Friday Frolic"


Friday 24/08/12
 
"Team WOD"
 
Each team member must complete each exercise
Before moving on to the next exercise
Only one team member workinking at any time
 
R/R/X 400 - 300 - 200
KBS - 21 - 15 - 09
PCL -  21 - 15 - 09
B J - 21 - 15 - 09
P U's - 21- 15- 09
 
Optional Kevin's Birthday WOD
39 WBS 9/7/5 kg
 
Scale as required
Programming by Neil

Thursday 23 August 2012

"Thursday Thumper"


Thursday 23/08/12
 
"Wall"
 
4 Rounds for time
 
400 m
5 DB Deadlift
5 HPCL
5 Push Press
10 Hi Touch Sit ups
20 Leg Lunges
10 Wall Squats
5 DB Deadlift
5 HPCL
5 Push Press
 
60/40 kg
 
Scale as required
Programming by Ronnie

Wednesday 22 August 2012

"Wicked Wednesday"


Wednesday 22/08/12
 
15 Thrusters 60/40 kg
200 m
20 Thrusters 45/30 kg
400 m
30 Thrusters 30/20 kg
800 m
 
Scale as required
Programming by Neil

Tuesday 21 August 2012

"Terrific Tuesday"


Tuesday 21/08/12

Option 1

Heavy 6 min AMRAP

600 m + AMRAP of SDHP 50/35 kg
2 mins Rest
600 m + AMRAP of HPCL 50/35 kg
2 mins Rest
600 m + AMRAP of  Squats 50/35 kg

Option 2

Not So Heavy 6 min AMRAP

 600 m + AMRAP of
10 WBS + 10 Sit ups
2 min Rest
 600 m + AMRAP of
10 KBS + 10 Alt Lunges
2mins Rest
 600 m + AMRAP of
10 Push ups + 10 Squats

Scale as required
Programming by Ronnie
  

Monday 20 August 2012

"Monday Madness"


Monday 20/08/12

300 m 21 KBS
300 m 21 MB Sit ups
300 m 21 DB Push Press
250 m 15 KBS
250 m 15 MB Sit ups
250 m 15 DB Push Press
200 m 9 KBS
200 m 9 MB Sit ups
200 m DB Push Press

KB 24/16 kg
MB 9/7/5 kg
DB 20/12.5 kg

Scale as required
Programming by Neil   

Sunday 19 August 2012

"Kev's Sunday Session"


Sunday 19/08/12

500 m Run 
9 Box Jump
15 WBS
750 m Run
12 Box Jumps
12 WBS
1000 m Run
15 Box Jumps
9 WBS
750 m Run
12 Box Jumps
12 WBS
500 m Run
9 Box Jumps
15 WBS

Scale as required
Programming by Kevin

Saturday 18 August 2012

"Saturday Slaughter"


Saturday 18/08/12

"The Turkish"

4 Rounds for time

400 m
12 Turkish Get Ups 12/8 kg
12 Box Jumps 24"20"16"

Scale as required
Programming by Ronnie

Friday 17 August 2012

"Friday Frolic"


Friday 17/08/12

"Team WOD"

1000 m Row
(no more than 200 m at any one time)
4 Rounds of
14 Alt SA Snatch + 14 m Sprint
2000 M Cycle
(no more than 400 at any one time)
4 Rounds of
14 Alt SA Snatch + 14 m Sprint
1000 m Row
(no more than 200 m at any one time)
At anytime during the WOD
Complete the following between the team
28 Pullups
28 Push ups
28 Sit ups
28 Squats
28 Lunges

Sacale as required
Programming by Ronnie

Thursday 16 August 2012

"Thursday Thumper"


Thursday 16/08/12

5 Rounds for time

300 m
10 Deadlift 60/40 kg
20 Bar Jumps
8 Hang Power Cleans 60/40 kg
15 Sit ups
6 Push Press 60/40 kg

Scale as required
Programming by Neil

Wednesday 15 August 2012

"Wicked Wednesday"


Wednesday 15/08/12

"Scott"

AMRAP20
250 m
10 Goblet Squats 24/16 kg
10 Box Jumps 24"20"16"
1 wall to wall gym run
10 Shoulder Press
Repeat with 2 runs
Repeat with 3 runs
etc, etc

Scale as required
Programming by Ronnie

Tuesday 14 August 2012

"Terrific Tuesday"

Tuesday 14/08/12

3 Rounds For Time

400 m R/R/X
12 Pull ups
21 Push Press 40/27.5 kg

Scale as required
Programming by Neil

Monday 13 August 2012

"Monday Madness"

Monday 13/08/12

400 m
2 x 20 KBS & 15 WBS
400 m
2 x 20 KBS & 15 Burpees
400 m
2 x 15 WBS & 10 Burpees

Scale as required
Programming by Ronnie

Sunday 12 August 2012

"Kev's Sunday Session"


Sunday 12/08/12
 

WOD
50 Double Unders/ 150 Singles
Then 3 Rounds of
3 GTOH
10 T2B
40 Double Unders/ 120 Singles
Then 2 Rounds of
3 GTOH
10 T2B
30 Double Unders/ 90 Singles
Then 1 Round of
3 GTOH
10 T2B


Scale as required
Programming by Kevin

Saturday 11 August 2012

"Saturday Slaughter"

Saturday 10/08/12

Strength - Bench Press
5 Reps on the min x 10 mins
Men 60 - 70 kg - Ladies 30 - 35 kg

WOD

60 DU's/90 Singles
Thrusters - 15 - 09 - 03
Pull ups  - 15 - 09 - 03
R/R/X - 300 - 300 -300

Scale as required
Programming by Peter

Friday 10 August 2012

"Friday Frolic"

 
Friday 10/08/12
 
AMRAP20
 
10 Squat Cleans 60/40 kg
15 Bar Push ups
25 Bar Jumps
30 MB Sit ups
1 Hill run
 
Scale as required
Programming by Peter

Thursday 9 August 2012

"Thursday Thumper"

Thursday 09/08/12

"Growth"

Row 50 m and add on 50 m each round
or
Cycle 100 m and add 100 m each round

3 - 6 - 9 -12 - 15 .........
Push ups
KBS 24/16 kg
Sit ups
Squats

AMRAP30

Scale as required
Programming by Ronnie

Wednesday 8 August 2012

"Wicked Wednesday"

Wednesday 08/08/12

1100 m - 25 HR push ups
900 m - 20 WBS
700 m - 15 Pull ups
500 m - 10 HPCL 60/40 kg
300 m - 5 SDHP 60/40 kg
100 m

Scale as required
Programming by Neil

Monday 6 August 2012

"Monday Madness"

Monday 06/08/12

"More than meets the eye"

AMRAP20 or 10 Rounds
10 KBS 24/16 kg
10 Box Jumps 24"20"
10WBS
10 HR Push ups

Scale as required
Programming by Neil

Sunday 5 August 2012

"Kev's Sunday Session"

Sunday 05/08/12

Team WOD

In pairs complete the following

6 Rounds each

A - 200 m Row
B - KBS for duration of the Row

Total up team KBS reps to get a score

Men 24 kg - Ladies 16 kg

Scale as required
Programming by Kevin

Saturday 4 August 2012

"Super Saturday"

Saturday 04/08/12

Pick an exercise of your choice
and complete the following

1100 m - 25 Reps

900 m - 20 Reps

700 m - 15 Reps

500 m - 10 Reps

300 m - 5 Reps

Programming by Ronnie


Friday 3 August 2012

"Friday Frolic"

Friday 03/08/12

"Team Wod"

"The Five Olympic Rings"

Ring 1

Row 800 m each
Subtract your combined time in secs from 600
To get a score

Ring 2

Number of  WBS in 5 mins
Only one team member working aqt any one time

Ring 3

60 reps of Hang Power Clean
Subtract team time in secs from 300
To get a score

Ring 4

Number of KBS in 5 mins
Only one team member working at any one time

Ring 5

3 x 20 m Sprint runs with 3 squats  at 10m
Time secs subtracted from 120

Total up to get your score

Programming by Ronnie

Thursday 2 August 2012

"Thursday Thumper"

Thursday 02/08/12

"The Fairfax Special"

21 - 18 - 15 - 12 - 09
Deadlift
Hang Power Clean
Thruster

Men 45 kg - Ladies 32.5 kg

Scale as required
Programming by Neil

Wednesday 1 August 2012

"Wicked Wednesday"

Wednesday 01/08/12

Option 1 Heavy

5 Rounds
30 DU's
5 SDHP 70/50 kg
250 m
5 Power Cleans 70/50 kg

Option 2 Light

5 Rounds
30 DU's
5 SDHP 35/25 kg
10 Push ups
250 m
5 Power Cleans 35/25 kg
10 Squats

Scale as required
Programming by Ronnie

Tuesday 31 July 2012

"Terrific Tuesday"

Tuesday 31/07/12

R/R/X -- 800 - 600 - 400 - 200
Pull ups -- 05 -- 10 -- 15 -- 20
KBS 28/20 - 05 -- 10 -- 15 -- 20
Burpees - 05 -- 10 -- 15 -- 20

Scale as required
Programming by Neil

Monday 30 July 2012

"Monday Madness"

Monday 30/07/12

250 m
10 HSPU or 15 Table Push ups or 3 x 5 SH Press & 5 Push ups
250 m
10 Muscle ups or 3 x 5Pull ups & 5 Dips
250 m
10 OHS or 15 Back Squats or 20 Goblet Squats
50 Double unders or 100 Singles
  10 OHS or 15 Back Squats or 20 Goblet Squats
250 m
10 Muscle ups or 3 x 5Pull ups & 5 Dips
250 m
10 HSPU or 15 Table Push ups or 3 x 5 SH Press & 5 Push ups
250 m

Scale as required
Programming by Ronnie


Sunday 29 July 2012

"Kevin's Sunday Session"

Sunday 29/07/12

5 x 10 Snatch Hi Pulls

5 x 5 Power Snatch

4 x 20 secs work/rest Banded Sprints

4 x 20 secs work/rest Box Jumps

Programming by Kevin

Saturday 28 July 2012

"Saturday Slaughter"

Saturday 28/07/12

Row - 400 - 400 - 400 - 400 - 400 
WBS - 24 - 21 - 18 - 15 - 12
MB SU - 12 - 15 - 18 - 21 - 24
DB BP - 24 - 21 - 18 - 15 - 12

Men 20 kg - Ladies 12. 5 kg

Scale as required
Programming by Neil

Friday 27 July 2012

"Friday Frolic"

Friday 27/07/12

"A Two Humped Camel"

In Teans of two alternating each exercise

AMRAP 20
200 m
5 Pull ups
10 DB HPCL & PP 20/12.5 kg
15 MB Sit ups LRC
20 Squats

Scale as required
Programming by Neil

Thursday 26 July 2012

"Thursday Thumper"

Thursday 26/07/12

In 5 mins complete

10 Hi toes Sit ups
10 Box Jumps
10 Bench Dips
10 Leg Lunges
10 Hi Jumps
Plus as many mtrs as Possible

4 Rounds - 30 secs between rounds

Programming by Ronnie

Wednesday 25 July 2012

"Wicked Wednesday"

Wednesday 25/07/12

Part 1

7 x 2 Reps Hang Squat Clean

Part 2

3 Rounds

11 Reps of each BBC

Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

Men 55 kg - Ladies 35 kg

Scale as required
Programming by Neil/Ronnie

Tuesday 24 July 2012

"Terrific Tuesday"

Tuesday 24/07/12

500 m
3 Laps of
5 Front Squat 50/30 kg
1 x 20 m Shuttle Run
500 m
3 Laps of
5 Push Press 50/30 kg
1 x 20 m Shuttle Run
500 m
3 Laps of
5 Back Squat 50/30 kg
1 x 20 m Shuttle Run
500 m
3 Laps of
5 Push Press 50/30 kg
1 x 20 m Shuttle Run
500 m
3 Laps of
5 Front Squat 50/30 kg
1 x 20 m Shuttle Run
500 m

Option to add a Down & Up
At the 10 m mark of the Shuttle Run

Scale as required
Programming by Ronnie

Monday 23 July 2012

"Happy Anniversary"

Monday 23/07/12

"11/13 Macintosh place
one year on"

1000 m R/R/X or 2200 Cycle
20 Power Cleans 50/35 kg
20 Sit ups
20 Push Press 50/35 kg
20 Pull ups
H R Push ups
20 WBS 9/7/5 kg
1000 m R/R/X or 2200 Cycle
20 WBS 9/7/5 kg
20 Pull ups
20 H R  Push ups
20 Pull ups
20 Push Press 50/35 kg
20 Sit ups
20 Power Cleans 50/35 kg
100 m R/R/X or 2200 Cycle

Scale as required
Programming by Neil

Sunday 22 July 2012

"Kev's Sunday Session"

Sunday 22/07/12

5 x5 Shoulder Press

For time complete
100 KBS 24/16 kg
On the min each min
Complete 5 T2B

Scale as required
Programming by Kevin

Saturday 21 July 2012

"Neil's Birthday WOD Part 1"

Saturday 21/07/12

AMRAP 20

250 m
11 KBS 24/16 kg
11 Pull ups
11 SDHP 24/16 kg
11 Alt leg lunges
11 KB Shoulder Press 20/12.5 kg

Scale as required
Programming by Ronnie

Friday 20 July 2012

"Friday Frolic"

Friday 20/07/12

"50 Shades of Team"

Team WOD
In teams of two alternating

50 Jumping Pull ups - (25 each)
250 m Row - (Each)
500 m Cycle - (Each)
50 KBS - (25 Each) 24/16 kg
50 Box Step - (25 Each) 16"
50 HPCL - (25 Each) 30/20 kg
50 Squats - (25 Each)
50 WBS - (25 Each) 9/7/5 kg

3 mins rest - Then repeat

Scale as required
Programming by Ronnie



Thursday 19 July 2012

"Thursday Thumper"

Thursday 19/07/12

5 Rounds for time

500 m Row
5 Deadlift
5 HPCL
5 Push Press/Jerk
65/45 kg

Scale as required
Programming by Neil

Wednesday 18 July 2012

"Wicked Wednesday"

Wednesday 18/07/12

Strength 5 x 3 Deadlift Build

1 of  2

Option 1

4 Rounds of
5 Sit ups
10 Push ups
15 Squats

20 GTOH 60/40 kg

4 Rounds of
5 Sit ups
10 Push ups
15 Squats

Option 2

15 reps of Cycle
30 secs as hard as possible
30 secs rest

Scale as required
Programming by Ronnie

Tuesday 17 July 2012

"Terrific Tuesday"

Tuesday 17/07/12

"Beatdown Variation"

R/R/X -- 400 - 600 - 800 - 600 - 400
DB HPCL - 09 -- 12 -- 15 -- 18 -- 21
W B S ----- 21 -- 18 -- 15 -- 12 -- 09

Men 20/9 kg - Ladies 12.5/7 kg

Scale as required
Programming by Neil

Monday 16 July 2012

"Monday Madness"

Monday 16/07/12

9 Rounds For Time
200 m
12 KBS
6 Pull ups

Scale as required
Programming by Ronnie

Sunday 15 July 2012

"Kev's Sunday Session"

Sunday 15/07/12

12 Deadlift 120/75 kg
40 WBS 9/7/5 kg
9 Deadlift
30 WBS
6 Deadlift
20 WBS
3 Deadlift
10 WBS

Scale as required
Programming by Kevin

Saturday 14 July 2012

"Saturday Slaughter"

Saturday 14/07/12

1000 m
30 Power Clean
50 Disc Burpees
1000 m

Scale as required
Programming by Neil

Friday 13 July 2012

"Friday Frolic"

Friday 13/07/12

"Freaky Friday The 13th"

13 Rounds For Time
13 Power Snatch 30 kg
13 Push ups

Scale as required
Programming by Neil 

Thursday 12 July 2012

"Thursday Thumper"

Thursday 12/07/12

AMRAP 20

300 m Row
10 Bench Press @ 50% 1RM
10 Box Jumps 24"20"16"
10 WBS 9/7/5 kg

Scale as required
Programming by Ronnie

Wednesday 11 July 2012

"Wicked Wednesday"

Wednesday 11/07/12

400 m
100 Squats
25 Pull ups
300 m
75 Squats
20 Pull ups
200 m
50 Squats
15 Pull ups
100 m
25 Squats
10 Pull ups

Scale as required
Programming by Neil

Tuesday 10 July 2012

"Terrific Tuesday"

Tuesday 10/07/12

10 x 40 secs work/20 secs rest
Record your best and worst distance
Add the two together to get a score

Pick one of two

Option 1
10 KBS 24/16 kg
10 SDHP 24/16 kg
For 10 rounds

Option 2
10 Plate Squats 20/15 kg
10 Pinch Grip Plate Deadlift 20/15 kg
10 Box Hops 24"20"

Scale as required
Programming by Ronnie

Monday 9 July 2012

"Monday Madness"

Monday 09/07/12

For Time

500 m
10 Deadlift 100/70 kg
20 Pull ups
30 Box Jumps 24"20"16"
40 KBS 24/16 kg
50 MB Sit ups
40 KBS
30 Box Jumps
20 Pull ups
10 Deadlift 100/70 kg
500 m

Scale as required
Programming by Neil

Sunday 8 July 2012

"Kev's Sunday Session"

Sunday 08/07/12

AMRAP 15
20 DU's
15 Snatch Grip Deadlift 60/40 kg
10 Squats
5 OHS 42.5/30 kg

Scale as required
Programming by Kevin 

Saturday 7 July 2012

"Saturday Slaughter"

Saturday 07/07/12

Plan A
1250 m
10 Rounds of
9 Deadlift
6 Hang Power Clean
3 Front Squat
70/50 kg

Plan B
10 Rounds of
250 m
9 Deadlift
6 Hang Power Clean
3 Front Squat
70/50 kg

Scale as required
Programming by Ronnie

Friday 6 July 2012

"Friday Frolic"

Friday 06/07/12

10 down to 1
Sit ups
OHS 30/22.5 kg
HR Push ups
Box Jumps 24"20"16"
Cal Row

Scale as required
Programming by Ronnie

Thursday 5 July 2012

"Thursday Thumper"

Thursday 05/07/12

AMRAP 12

200 m
15 Pull ups
12 Thrusters 35/25 kg

Scale as required
Programming by Neil

Wednesday 4 July 2012

"Wicked Wednesday"

Wednesday 04/07/12

3 Rounds For Time

300 m
25 WBS 9/7/5 kg
20 KBS 24/16 kg
15 SDHP 40/27.5 kg
10 Shoulder Press 40/27.5 kg

Scale as required
Programming by Ronnie

Tuesday 3 July 2012

"Terrific Tuesday"

Tuesday 03/07/12

4 Rounds For Time

10 Power Clean 60/40 kg
15 Bar Push ups
20 Deadlift 60/40 kg
25 Bar Jumps
300 m

Scale as required
Programming by Neil

Monday 2 July 2012

"Monday Madness"

Monday 02/07/12

1000 m Row/Run
20 Pull ups
20 MB Sit ups 9/7/5 kg
20 DB Hang Power Cleans 20/12.5 kg
20 KBS 24/16 kg
20 DB Push Press 20/12.5 kg
1500 m Cycle
20 DB Push Press
20 KBS
20 DB Hang Power Cleans
20 MB Sit ups
20 Pull ups
1000 m Row/Run

Scale as required
Programming by Neil

Sunday 1 July 2012

"Kev's Sunday Session"

Sunday 01/07/12

"Killer Kettlebell Kombo"

21 - 15 - 09
Russia KBS 24/16 kg
SDHP 24/16 kg
SA KB Clean & Press 20 /12 kg
KBS 24/16 kg
KB Thruster 20/12 kg

Scale as required
Programming by Kevin

Saturday 30 June 2012

"Saturday Slaughter"

Saturday 30/06/12

AMRAP 20

300 m Run or Row
10 Pull ups
15 DB Push Press 20/12.5 kg
20 KBS 24/16 kg

Scale as required
Programming by Neil

Friday 29 June 2012

"Friday Frolic"

Friday 29/06/12

"Team WOD"

In teams of two alternating each exercise

4 x 200 m Rows each

2 Sets of a 1 rep BBC each x 15 Rounds
Men 42.5 kg - Ladies 30 kg

4 x 100 m Rows each

Scale as required
Programming by Neil

Thursday 28 June 2012

"Thursday Thumper"

Thursday 28/06/12

"Megan's Choice"

1000 m
20 DB Hang Power Cleans 20/12.5 kg
20 Disc Sit ups 10/5 kg
20 Box Jumps 24"20"16"
20 HR Push ups
20 Back Extensions
20 DB Push Press 20/12.5 kg
20 Squats
1000 m

Scale as required
Programming by Megan

Wednesday 27 June 2012

"Wicked Wednesday"

Wednesday 27/06/12

Thruster Build
5 x 2 Reps increase weight each set

WOD
21 - 15 - 09
Deadlift 100/70 kg
BB Thruster 42.5/30 kg

Scale as required
Programming by Neil

Tuesday 26 June 2012

"Terrific Tuesday"

Tuesday 26/06/12

AMRAP 20
1 Power Clean & Push Press 45/30 kg
1 MB Sit up
1 Squat
Followed by
2 Reps of each
3 Reps of each
4 Reps of each
etc,etc,etc.......

Scale as required
Programming by Megan

Monday 25 June 2012

"Monday Madness"

Monday 25/06/12

5 Rounds for time

15 Hanging Knees To Elbows
15 BB Good Mornings 20/12.5 kg
15 H R Push ups
15 Box Jumps

Optional Extra

Run or Row
1000 or 1500 or 2000 m

Scale as required
Programming by Neil

Sunday 24 June 2012

"Kev's Sunday Session"

Sunday 24/06/12

AMRAP 10
5 DB Deadlift 20/12.5 kg
5 DB Hang Power Clean
5 DB Thruster

2 mins Rest

AMRAP 10
5 Pull ups
10 Burpee Box Jump
15 Sit ups

Scale as required
Programming by Kevin

Saturday 23 June 2012

"Saturday Slaughter"

Saturday 23/06/12

Part 1
5 Rounds for time
20 m OH Walking lunges 20/10 kg
30 Double Unders/80 Singles

Part 2
21 - 15 - 9
200 m
Squat Cleans 50/30 kg
MB Sit ups 9/7 kg
H R Push ups
 +
800 m

Scale as required
Programming by Peter

Friday 22 June 2012

"Friday Frolic"

Friday 22/06/12

"Good Luck Jamie & Nicola"

In Teams of two alternating each exercise

AMRAP 22
10 WBS 9/7 kg
1 Short Famers Walk 24/16 kg
10 DB Bench Press 20/12.5 kg
1 Medium Farmers Walk 24/16 kg
10 MB Sit ups 9/7 kg
1 Long Farmers Walk 24/16 kg

Scale as required
Programming by Ronnie

Thursday 21 June 2012

"Thursday Thumper"

Thumper 21/06/12

2 Rounds for Time

15 Hang Power Clean 65/42.5 kg
20 Burpee Box Jump 24"20"
25 KBS 24/16 kg
50 Double Unders/150 Singles/25 two's & ones
12.5 m OH Walking Leg Lunge 20/10 kg

Scale as required
Programming by Neil

Wednesday 20 June 2012

"Wicked Wednesday"

Wednesday 20/06/12

"A Game Of Cards"

See Ronnie for details

Tuesday 19 June 2012

"Terrific Tuesday"

Tuesday 19/06/12

6 min AMRAP
10 KBS 24/16 kg
10 DB Hang Power Clean & Push Press 20/12.5 kg


2 min Rest

6 min AMRAP
10 Pull ups
10 WBS 9/7/5 kg

2 min Rest

6 min AMRAP
10 Cal Row(Ladies 8 cal)
10 H R push ups

Scale as required
Programming by Neil

Monday 18 June 2012

"Monday Madness"

Monday 18/06/12

On the min Alternating each exercise
Per min

10 KB Shoulder Press 16/8 - 12 kg
10 MB Squat Clean & Press

Followed by

5 k Row or 10 k Cycle

Record the total time
To complete both WOD's

Scale as required
Programming by Ronnie

Sunday 17 June 2012

"Sunday Session"

Sunday 17/06/12

Row - 500 - 500 - 500
Pull ups 21 - 15 - 9
Push ups 21 - 15 - 9
HPSCL -21 - 15 - 9

Men 42.5 kg - Ladies 27.5 kg

Scale as required
Programming by Neil

Saturday 16 June 2012

"Saturday Slaughter"

Saturday 16/06/12

Team WOD

In teams of Two alternating each exercise
Complete the following

10 Rounds for Time
250 m Row
15 Box Jumps 24"20"16"
10 Hand Release Deadlift 60% 1RM 

Scale as required
Programming by Neil

Friday 15 June 2012

"Friday Frolic"

Friday 15/06/12

"Team WOD"

In teams of two
Alternating each exercise

AMRAP 20
250 mtr Row
15 KBS 24/16 kg
15 Push ups
15 MB Sit ups LRC 9/7 kg
15 Push Press 40/27.5 kg

Scale as required
Programming by Neil

Thursday 14 June 2012

"Thursday Thumper"

Thursday 14/06/12

"50 secs work - 40 secs rest"

WBS 9/7
MB Sit ups 9/7
Cal Row
Bench Hops
KBS 24/16
Push ups
Lunges
Box Steps
Squats
Cal Cycle
Shoulder Press 20/15
Pull ups
Bench Dips
KB SDHP 24/16

Record reps for each exercise
Total up to get a score

Scale as required
Programming by Ronnie