Monday 30 April 2012

"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

Sunday 29 April 2012

"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 28 April 2012

"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 27 April 2012

"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 26 April 2012

"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

Wednesday 25 April 2012

"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


Tuesday 24 April 2012

"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 23 April 2012

"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

Sunday 22 April 2012

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 21 April 2012

"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 20 April 2012

"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 19 April 2012

"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

Wednesday 18 April 2012

"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

Tuesday 17 April 2012

"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 16 April 2012

"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

Sunday 15 April 2012

"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 14 April 2012

"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 13 April 2012

"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 12 April 2012

"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

Wednesday 11 April 2012

"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

Tuesday 10 April 2012

"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 9 April 2012

"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

Sunday 8 April 2012

"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 7 April 2012

"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

Friday 6 April 2012

"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 5 April 2012

"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

Wednesday 4 April 2012

"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

Tuesday 3 April 2012

"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 2 April 2012

"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

Sunday 1 April 2012

"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