"Monday Madness"

Monday 30/04/12

AMRAP 20

5 DB Power Clean & Push Press 20/12.5 kg

10 Pullups

15 MB Sit ups

200 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 29/04/12

3 Rounds For Time

20 Box jumps

20 Pullups

20 WBS

Up & Down walking Lunges

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 28/04/12
"I Guess I'm of the Christmas Card list"
AMRAP 20

70 DU's or 300 m or 1 Hill Run
+
2 Laps of
5 Power Cleans 70/50 kg
5 Front Squats 70/50 kg

10 Pull ups
10 Sit ups
Scale as required
Programming by Ronnie

"Friday Frolic"

Friday 27/04/12
"Team WOD"
In Pairs complete the following

1000 m Row(no more than 200)4 Rounds of

10 Alt S/A DB Snatch

20 m Sprint

2000 m Cycle(400)

4 Rounds of
10 Alt S/A DB Snatch
20 m Sprint

1000 m Row(200)

25 reps of each
Pull ups
Sit ups
Push ups
Squats
Burpees

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 26/04/12
"Chipper"

50 Squats
40 DB Push Press 15/10 kg
30 Alt Leg Lunges
20 WBS 9/7/5 kg
10 Burpees
10 BB Shoulder Press 40/27.5 kg
20 T2B
30 MB Power Clean & Squat9/7 kg
40 Sit ups
50 Squats


Scale as required
Programming by Neil

"Wicked Wednesday"

Wedneday 25/04/12

2 From 3

Option 1

Find your Back Squat 1 RM

Option 2

2000 m time Trial

Option 3

Mini Wod

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 24/04/12

"Sally"


5 Rounds For Time
400 m Row
15 Power Clean & Push Press 45/32.5 kg

Scale as required
Programming by Neil  

"Monday Madness"

Monday 23/04/12

"Not Bad Odds"

10-9-8-7-6-5-4-3-2-1
Of each exercise for time

Box Jumps 24"20"16"
HR Push ups
Sit ups
Squats
KBS 24/16 kg
BB hang Power Clean & Shoulder Press 35/22.5 kg

Scale as required
Programming by Ronnie

Kev's Sunday Session"

Sunday 22/04/12

"Line Em Up And Go"

R/R/X - 800 - 600 - 400 - 200
KBS - 20 - 30 - 40 - 50

Men 24 kg - Ladies 16 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 21/04/12

In 6 mins complete 1000 m
Plus AMRAP of Power Clean & Push Press

2 mins Rest

In 5 mins complete 750 m
Plus AMRAP of KBS 24/16 kg

2 mins Rest

In 4 mins complete 500 m
Plus AMRAP of Back Squats 60/40 kg

2 mins Rest

In 3 mins Complete 250 m
Plus AMRAP of Burpee Bar Jumps

Record the reps done in each AMRAP
Total up to get a score

Scale as required
Programming by Neil

"Friday Frolic"

Friday 20/04/12

"Team WOD"

AMRAP 25
200 m
10 Partner MB Sit ups each
10 Bench Press 60/40 kg
10 HR(Hands to back of head) Burpees

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 19/04/12

"Beatdown Optional Choice"

R/R/X - 500 - 500 - 500 - 500 - 500
KBS 24/16
21 - 18 - 15 - 12 - 09
Then chose from
Wtd Sit ups
Strict Dips
09 - 12 - 15 - 18 - 21
or Rope Climbs/Muscle ups
7 - 6 - 5 - 4 - 3

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 18/04/12

Pick 2 from 3

Option 1
Establish a 1RM for a
Squat Clean or Power Clean

Option 2
2000 m Row time trial

Option 3
21 - 15 - 09
Sumo Deadlift 60/40 kg
Box Jumps 24"20"16"
KBS 24/16 kg

Scale as required
Programming by Neil

"Terrific Tuesday"

Tuesday 17/04/12

AMRAP 20

1 Rep of each
2 Reps of each
3 Reps of each
Etc, Etc,Etc

Sit up
Push up
Squat
Gym run

Programming by Ronnie

"Monday Madness"

Monday 16/04/12

"The Raising the Bar European Masters WOD 1"

8 Rounds of Tabata Couplet(20/10)
Front Squat 40/25 kg
Push Press 40/25 kg
Followed by AMRAP 2 of
Bar Facing Burpees

Total number of reps completed to get a score

Scale as required
Programming by Andy Edwards of Dragon Crossfit

"Kev's Sunday Session"

Sunday 15/04/12

10 Snatch
20 Pull ups
30 Stick Jumps 24"
40 Ball Slams
30 stick Jumps 24"
20 Pull ups
10 Snatch

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 14/04/12

250 m Hill run
20 reps of each
WBS 9/7/5 kg
Box Jumps 20"
SDHP
KBS 24/16 kg
MB Sit ups
MB Squat Clean & Press
Push ups
Cal Row
Squats
Clusters 15/10 kg
Burpees
Pull ups
250 m Hill Run

Scale as required
Programming by Ronnie

"Friday Frolic"

Friday 13/04/12

"Put A Tiger In Your Tank"

Team Wod Alternating

4 Rounds
21 KBS 24/16 kg
12 Pull ups
200 m

Followed by 40 GTOH 50/30 kg

4 Rounds
200 m
12 Pull ups
21 KBS 24/16 kg

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 12/04/12

"Mr Joshua meets the Bear"

AMRAP 20
400 m Row
30 Sit ups
10 Rep Bear Complex

Bear Complex
Deadlift
Hang Power Clean
Front Squat
Push press
Back Squat

Men 40 Kg - Ladies 27.5 Kg

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 11/04/12

500 m
21 - 15 - 09
KBS 24/16 kg
Up And Over The Box 24"20"16"
1000 m
09 - 15 - 21
Up And Over The Box 24"20"16"
KBS 24/16 kg
500 m

Scale as required
Programming by Ronnie

"Terrifying Tuesday"

Tuesday 10/04/12

"Brutality"

3 - 5 Rounds For Time
400 m
21 SDHP 35/25 kg
21 Thrusters 35/25 kg

Scale as Required
Programming by Neil

"Monday Madness"

Monday 09/04/12

"Insertion"

1000 m

"The Attack"

5 Rounds of
15 DB Bench press 20/12.5 kg
20 m Walking Lunges 20/12.5 kg

"Extraction"

1000 m

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 08/04/12

1 Round For Time

24 Back Squats 65/45 kg
12 Pull ups
2700 m Row
24 Pull ups
12 Thrusters 45/30 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 07/04/12

"Liz"

3 - 5 Rounds

400 m
12 Deadlift @ BW
20 Box Jumps 20"16"

Scale as Required
Programming by Neil

"Fiday Frolic"

Friday 06/04/12

"Team WOD"

In teams of two complete the following

Only one team member working at any one time

AMRAP 20
40 Squats
30 KBS 24/16 kg
30 Sit ups

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 05/04/12

"Brawn"

510 m
17 Deadlift 50/75/100 kg
510 m
17 KBS 24/16 kg
510 m
17 Box Jumps 16"20"24"
510 m
17 DB Clusters 15/10 kg
510 m
17 Burpees
510 M

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 04/04/12

10 Rounds of
60 secs Work - 60 secs Rest
Power Clean & Push Press 60/40 kg

Scale as required
Programming by Neil

"Terrific Tuesday"

Tuesday 03/04/12

8 Min AMRAP

10 KBS 24/16 kg
10 Push ups
10 Squats
10 Alt leg lunges

Followed by 1000 m Row

Followed by the same number of Rounds and

Reps as you did in the 8 min AMRAP of

8 KBS 24/16
8 Push ups
8 Squats
8 Alt Leg Lunges

Scale as required
Programming by Ronnie

"Monday Madness"

Monday 02/04/12

"Neil Visits Santa Cruz"

10 Rounds or AMRAP 20
5 Hang Squat Snatch
7 Pull ups
10 Thrusters

35/25 kg

Power Snatch to OHS my used as a Sub

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 01/04/12

21 - 15 - 09

Plus at the end of each Round
500 m Row or Run or 60 DU's

SDHP 35/25 kg
Box Jumps
HR Push ups

Scale as required
Programming by Kevin