Basix Gym

"Line Em Up"

2012-02-15T14:11:00.006Z

Wednesday 15 /02/12

"Line Em Up"

300 KBS 24/16 kg
3000 M

Do as many KBS as you can followed by the same distance in m x 10
IE 29 KBS = 290 m
Keep going until 300 KBS and 3000 m have been completed

Scale as required
Programming by Ronnie

"Tuesday Thumper"

2012-02-14T14:04:00.000Z

Tuesday 14/02/12

"The St Valentines Day Massacre"

5 x 3 Reps Front Squat

5 Rounds For Time of
5 Squat Clean Thruster 60/42.5 kg
10 Burpees

Scale as required
Programming by Neil

"Bob"

2012-02-13T12:50:00.001Z

Monday 13/02/12

"BOB"

AMRAP 20
1 x Cindy
1 x Cindy + 20 BJ
1 x Cindy + 20 BJ + 25 KBS
1 x Cindy + 20 BJ + 25 KBS + 30 DU's/90 S's
Complete 500 m

Go back to the beginning and start again

Keep going until the 20 mins is up

BJ 24"20"16"
KBS 24/16 kg

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

2012-02-12T14:23:00.000Z

Sunday 12/02/12

"Killer Kettlebell Kombo - The KKK"

21 - 15 - 09
Russian KBS 24/16
SDHP 24/16
SA Snatch R& L 20/12
American KBS 24/16
SA Thruster 20/12

Scale as required
Programming by Kevin

"Saturday Slaughter"

2012-02-11T14:10:00.000Z

Saturday 11/02/12

Row/XFT - 400 - 600 - 800 - 600 - 400
KBS -------- 24 --- 18 --- 12 --- 18 --- 24
MB Sit ups - 12 --- 18 --- 24 --- 18 --- 12

Scale as required

Programming by Neil

"Friday Fun Day Without The Fun"

2012-02-10T13:19:00.000Z

Friday 10/02/12

"Cruel and Barbaric"

5 Rounds For Time
600 m/1500 cycle
15 Squat Clean Thrusters 42.5/30 kg

Scale as required
Programming by Neil

"thusrday Thumper"

2012-02-09T09:40:00.000Z

Thursday 09/02/12

"Full Fat"

400 m
10 Reps of
1 Deadlift
1 Hang power Clean
1 Push Press/Jerk
400 m
8 Reps
400 m
6 Reps
400 m
4 Reps
400 m
2 reps

Men 70 kg - ladies 45 kg

Scale as required
Programming by Ronnie

"Wicked Wednesday"

2012-02-08T14:14:00.000Z

Wednesday 08/02/12

"Motivation is the fuel, necessary to keep the human engine running"

1000 m Row/XFT buy in
10 HSPU/Handstand to floor push up/15 HR Push ups
15 WBS 9/7/5 kg
20 KBS 24/16 kg
25 Deadlift 80/55 kg
50 DU's/150 Singles
25 Deadlift 80/55 kg
20 KBS 24/16 kg
15 WBS 9/7/5 kg
10 HSPU/Handstand to floor push up/15 HR Push ups
1000 m Row XFT buy out

Scale as required
Programming by Neil

"Terrific Tuesday"

2012-02-07T14:04:00.000Z

Tuesday 07/02/12

4 Rounds with 1 min rest between rounds

500 m Row
10 DB bench Press 20/12.5 kg
500 m Cycle L 15/10
10 Goblet Squats
30 Box Steps 16"
30 KBS 24/16 kg

Record total time inc rests
Scale as required
Programming by Ronnie

"Monday Madness"

2012-02-06T14:24:00.002Z

Monday 06/02/12

"Attitude, not Aptitude, determines your Alititude"

"Frelency"

400 m (each Round)
21 - 15 - 09
OHS 42.5/30 kg
Pull ups

On Ramp WOD

1000 m Cycle L 10/6
21 - 15 - 09
Prisoner squats
Pull ups
MB Sit ups LRC

Scale as required
Programming by Neil

"Kev's Sunday Session"

2012-02-05T11:53:00.000Z

Sunday 05/02/12

AMRAP 20
First Round 1 rep of each
Second Round 2 reps of each
Third Round 3 reps of each
Etc, etc
Sit ups
Squats
Burpees
HSPU

Scale as required
Programming by Kevin

"Saturday Slaughter"

2012-02-04T12:20:00.002Z

Saturday 04/02/12

"Recruitment"

"Inception"

1000 m

"Attack"

09 - 15 - 21 - 15 - 09
MB Cleans 9/7/5 kg
KB SDHP 24/16 kg
Box Jumps 24"20"16"

"Extraction"

800 m

Scale as required
Programming by Ronnie

"Friday Frolic"

2012-02-03T11:52:00.000Z

Friday 03/02/12

"Team Friday"

In teams of two with only one working at a time
Complete all the reps each before moving on to next exercise

8 Gym Up & Dn's
70 Sit ups
60 Leg Lunges
50 KBS 24/16 kg
4 Up & Dn's
30 WBS 9/7/5 kg
20 Pull ups
10 Burpees

Scale as required
Programming by Ronnie

"Thursday Thumper"

2012-02-02T11:39:00.000Z

Thursday 02/02/12

Option 1

5000 m Row

Option 2

3 x 500 m Rows 3 min recovery
+
3 - 5 RFT of WOD

Option 3

5 x 3 Reps of Power Clean
+
3 - 5 RFT of WOD

Option 4

5 x 500 m Rows 3 mins recovery

WOD

3 - 5 RFT
200 m
5 Deadlift
5 HP Clean
5 Front Squat
5 Push Press
5 Back Squat

60/40 kg

Scale as reqiured
Programming by Neil

"Wicked Wednesday"

2012-02-01T08:48:00.000Z

Wednesday 01/02/12

"Flochart Fitness"

Option 1

In 6 mins complete
600 m +
AMRAP of
10 WBS
10 Sit ups

2 mins rest

In 6 mins complete
600 m +
AMRAP of
10 KBS
10 Alt leg lunge

2 mins rest

In 6 mins complete
600 m+
AMRAP of
10 Push ups
10 Squats

Option 2

In 6 mins complete
600 m +
AMRAP of
SDHP 40/27.5 kg

2 mins rest

In 6 mins complete
600 m +
AMRAP of
Hang power Cleans 40/27.5 kg

2 mins rest

In 6 mins complete
600 m +
AMRAP of
Back Squats 40/27.5 kg

Scale as required
Programming by Ronnie

"Terrific Tuesday"

2012-01-31T13:05:00.000Z

Tuesday 31/01/12

"Morag's Monologue"

3 - 4 Rounds For Time

340 m
15 Burpees
12 DB Push Press
7 Deadlift @67% of 1RM

Scale as required
Programming by Neil

"Monday Madness"

2012-01-30T08:50:00.000Z

Monday 30/01/12

"Winter Warmer"

5 RFT
500 m(1100 cycle)
15 Thrusters 40/27.5 kg
10 Pull ups

Scale as required
Programming by Ronnie

"Kevin's Sunday Session"

2012-01-29T08:43:00.001Z

Sunday 29/01/12

3 RFT

25 Box Jumps 24"20"16"
20 KBS 24/16 kg
13 HR Push ups
10 Pull upas
5 GTOH 60/40 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

2012-01-28T08:38:00.000Z

Saturday 28/01/12

"Team WOD"

In teams of two alternate each exercise

AMRAP 20
200 m Row
25 Sit ups
15 Bench Press 60/40 kg

Scale as required
Programming by Neil

"Friday Frolic"

2012-01-27T08:27:00.000Z

Friday 27/01/12

3 RFT

25 WBS 9/7/5 kg
20 KBS 24/16 kg
15 Hang Power Cleans 40/27.5 kg
10 Shoulder Press 40/27.5 kg

Scale as required
Programming by Neil

"Thursday Thumper"

2012-01-26T10:45:00.002Z

Thursday 26/01/12

"The Gold Standard"

2000 m ROW - Time Trial

Choose 1 of the Following

Option 1
5 RFT
8 Front Squats
1 Sprint Run

Option 2
Sandbag Runs 5-4-3-2-1
Sandbag Squats 2-4-8-16-32

Option 3
"Grace"
30 GTOH 60/40 kg

Scale as required
Programming by Ronnie

"Wicked Wednesday"

2012-01-25T09:52:00.000Z

Wednesday 25/01/12

10 x 2 Reps of Shoulder Press
On the Min every Min for 10 Sets
use 75 - 80% of 1RM

5 - 7 RFT
15 Push Press 35/25 kg
15 OHS 35/25 kg

Scale as required
Programming by Neil

"Tuesday WOD"

2012-01-24T09:09:00.000Z

Tuesday 24/01/12

"The Shazza"

390 m
39 Sit ups
39 Back Extensions
39 Air Squats
390 m
17 - 13 - 09
Pull ups
Push ups
DB HPCL 15/10 kg
390 m
39 Alt Leg Lunges
39 MB Sit ups 9/7/5 kg
39 MB Squat CL & Press 9/7/5 kg
390 m

Scale as required
Programming by Ronnie

"Monday Madness"

2012-01-23T15:57:00.000Z

Monday 23/01/12

2 - 3 Rounds For time

1000 m(2500)
50 BB Thrusters 20/15 kg
30 Pull ups

Scale as required
Programming by Neil

"Kev's Sunday Session"

2012-01-22T08:31:00.000Z

Sunday 22/01/12

Row/XFT - 800 - 800 - 800
S D H P ---- 21 --- 15 --- 09
Box Jump -- 21 --- 15 --- 09
HR Push up 21 --- 15 --- 09

Scale as required
Programming by Kevin

Saturday Simples

2012-01-21T08:32:00.000Z

Simples

5 WBS
10 Russian Swings (go heavy)
15 Squats
250m

As many rounds as possible in 20mins

Team Friday

2012-01-20T08:26:00.000Z

Team Friday

A. Double Deads
5,4,3,2,1, then 1,2,3,4,5
Double Deadlifts and Burpees
Both partners lift the one bar at the same time
then Partner A does five burpees, together 4 deadlifts
Partner B 4 burpees...........

2 minutes rest

B. Granny
9,5,3 then 3,5,9
DB Clusters & Pull-ups
Both work at the same time alternating exercises

2 minutes rest

C. Shark Attack
5 by 100m rows each
Partner completes 5 press-ups whilst partner rows

"Thursday Thumper"

2012-01-19T08:26:00.000Z

Thursday 19/01/12

"The Camel - Variation"

AMRAP 20

5 Pull ups
10 Sit ups
15 BB Push Press 60/40 kg
200(500) m
25 Squats

Scale as required
Programming by Neil

"Wicked Wednesday"

2012-01-18T08:41:00.001Z

Wednesday 18/01/12

"The Se7en"

7 Rounds For Time

7 Pull ups
7 Leg Lunges p/leg
7 KBS 24/16 kg
7 MB Sit ups 9/7/5 kg
7 Push ups
7 DB Shoulder Press 20/12.5 kg
7 DU's/21 Singles

Scale as required
Programming by Ronnie

"Tuesday WOD"

2012-01-17T08:33:00.000Z

Tuesday 17/01/12

"Excellence - Always earned, never given"

400 m
21 SDHP
400 m
21 Squat Cleans
400 m
21 Front Squats
400 m
21 Thrusters
400 m
21 Back Squats
400 m

Men 45 kg - Ladies 32.5 kg

Scale as required
Programming by Neil

"Monday Madness"

2012-01-16T11:53:00.000Z

Monday 16/01/12

"The Makarov System"

AMRAP 6
100 m
9 Deadlift 90/60 kg

2 Mins Rest

AMRAP 6
125 m
6 Hang Power Cleans 70/50 kg

2 Mins Rest

AMRAP 6
150 m
3 Front Squat 70/50 kg

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

2012-01-15T09:27:00.002Z

Sunday 15/01/12

5 Rounds of 3 mins with 1 min rest
between rounds

3 Thrusters 42.5 /30 kg
6 Pull ups
9 Bar Jumps

Record the rounds and reps completed
in each round

Scale as required
Programming by Kevin

"Saturday Slaughter"

2012-01-14T12:18:00.002Z

Saturday 14/01/12

"Team WOD"

In teams of two alternating each exercise
Complete the following AMRAP 20

5 Pull ups
10 KBS 28/20 kg
15 Push ups
200 m
25 Double Unders/50 Singles

Scale as required
Programming by Neil

"Friday Frolic"

2012-01-13T12:13:00.000Z

Friday 13/01/12

"The Grinder"

4 Rounds For Time

5 Burpees
10 Hang Power Snatch
15 Push Press
20 Bar Jumps
25 Sit ups
500 m

Men 40 kg - Ladies 27.5 kg

Scale as required
Programming by Neil

"Thursday Thumper"

2012-01-12T12:02:00.000Z

Thursday 12/01/12

"Thirty Something"

1000 m
30 WBS 9/7/5 kg
900 m
30 Pistols
800 m
30 DB Shoulder Press 20/12.5 kg
700 m
30 Bench Hops
600 m
30 KBS 24/16 kg

Scale as required
Programming by Ronnie

"Wicked Wednesday"

2012-01-11T18:36:00.003Z

Wednesday 11/01/12

Part 1

Back Squats @ 70% 1RM
Complete 2 Reps on the min
Every min for 10 mins

Part 2

3 Rounds For Time
15 Heaving Snatch Balance 30/20 kg
15 Burpees
15 Toes To Bar

Scale as required
Programming by Neil

"Tuesday WOD"

2012-01-10T08:58:00.000Z

Tuesday 10/01/12

"The Doubler"

In 20 mins Complete as much work as possible

2 Box jumps 24"20"16"
2 Double unders(6 singles)
2 RKBS 28/20 kg
2 Weighted sit ups 10/5 kg
100 m

Double the reps each round
Finish each round with 100 m

Scale as required
Programming by Ronnie

"Monday Madness"

2012-01-09T12:27:00.001Z

Monday 09/01/12

Strength - 5 x 5 Deadlift
Increase weight each set
Aim for a new 5RM

WOD

1000 m
5 Rounds of
5 Deadlift @ 75 - 80% of 5RM
5 Burpees

On Ramp WOD

AMRAP 20
400 m
20 Sit ups
15 KBS
10 Push ups
05 Pull ups

Programming by Neil

"Kev's Sunday Session"

2012-01-08T12:22:00.000Z

Sunday 08/01/12

AMRAP 20

5 Cleans 60/40 kg
10 TTB
15 WBS 9/7/5 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

2012-01-07T09:06:00.000Z

Saturday 07/01/12

Option 1

600 m
3 x 10 Dips + 20 KBS 24/16 kg
400 m
20 Burpees
400 m
3 x 10 Dips + 20 KBS 24/16 kg
600 m

Option 2

Cycle 5 k - 25 HPCL
Cycle 4 k - 25 HPCL
Cycle 3 k - 25 HPCL
Cycle 2 k - 25 HPCL
Cycle 1 k - 25 HPCL

HPCL 50/32.5 kg

Scale as requied
Programming by Ronnie

"Friday Frolic"

2012-01-06T08:51:00.000Z

Friday 06/01/12

In teams of two complete

6 Rounds of Cindy
40 Box Jumps/Steps 24"20"16"
30 Weighted Sit ups 10/5 kg
2 Farmers Walk 28/20 kg

3 RFT

Scale as required
Programming by Ronnie

"Thursday Thumper"

2012-01-05T10:35:00.003Z

Thursday 05/01/12

"I Think I'm going to cry"

400(900) m
10 Shoulder Press 40/27.5 kg
20 KBS 28/20 kg
30 Alt Leg Lunges
40 Pull ups
50 Push ups
800(1800) m
50 Push ups
40 Pull ups
30 Alt Leg Lunges
20 KBS 28/20 kg
10 Shoulder Press 40/27.5 kg
400(900) m

Scale as required
Programming by Neil

"Wicked Wednesday"

2012-01-04T10:20:00.000Z

Wednesday 04/01/12

"Beatdown Variation"

R/X - 400 - 600 - 800 - 600 - 400
FSQ -- 21 -- 18 -- 15 -- 12 -- 09
KBS -- 09 -- 12 -- 15 -- 18 -- 21

Men 60/24 - Ladies 40/16

Scale as required
Programming by Ronnie

"Tuesday WOD"

2012-01-03T09:52:00.000Z

Tuesday 03/01/12

"Santa Cruz Revisited"

10 RFT or AMRAP 20
5 Hang Squat Snatch 35/25 kg
7 Pull ups
10 Thrusters 35/25 kg

Scale as required
Programming by Neil

"Happy New Year"

2011-12-31T13:22:00.001Z

CLOSED

SAT - SUN - MON

RE - OPEN TUES

02/01/12

HOURS AS NORMAL

"Friday Frolic"

2011-12-30T13:17:00.002Z

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"

2011-12-29T10:36:00.001Z

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"

2011-12-28T10:17:00.000Z

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"

2011-12-27T13:54:00.002Z

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"

2011-12-26T14:20:00.000Z

CLOSED

"Christmas Day"

2011-12-25T14:18:00.000Z

CLOSED

"Christmas Eve"

2011-12-24T14:16:00.000Z

CLOSED

"Thursday Thumper"

2011-12-22T13:47:00.001Z

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"

2011-12-21T14:45:00.004Z

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"

2011-12-20T14:24:00.001Z

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"

2011-12-19T14:35:00.004Z

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"

2011-12-18T14:22:00.000Z

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"

2011-12-17T12:10:00.002Z

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"

2011-12-16T12:06:00.000Z

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"

2011-12-15T10:32:00.000Z

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"

2011-12-14T09:23:00.002Z

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"

2011-12-13T09:10:00.000Z

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"

2011-12-12T18:31:00.002Z

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"

2011-12-11T12:02:00.000Z

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"

2011-12-10T11:56:00.000Z

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"

2011-12-09T12:19:00.003Z

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"

2011-12-08T18:52:00.002Z

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"

2011-12-07T18:39:00.000Z

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"

2011-12-06T20:06:00.002Z

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"

2011-12-05T11:32:00.001Z

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"

2011-12-04T11:26:00.001Z

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"

2011-12-03T11:56:00.002Z

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"

2011-12-02T19:13:00.002Z

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"

2011-12-01T18:59:00.000Z

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

"Wicked Wednesday"

2011-11-30T18:39:00.001Z

Wednesday 30/11/11

5 x 5 Power Clean

10 RFT or AMRAP 20
200 m
10 Deadlift @50% 1RM
10 Bar Push ups

Scale as required
Programming by Neil

"Tuesday WOD"

2011-11-29T18:26:00.000Z

Tuesday 29/11/11

"Bahia"

1000 m
18 Hang Power Clean 42.5/27.5 kg
12 Push Press
50 Squats
15 HPC
15 PP
50 Squats
15 HPC
15 PP
50 Squats
12 HPC
18 PP
1000 m

Scale as required
Programming by Ronnie

"Monday Madness"

2011-11-28T17:14:00.003Z

Monday 28/11/11

5 x 5 Heaving Snatch Balance 20/15 kg

5 RFT
15 MB Slams 9/7/5 kg
20 Sit ups
10/10 SA Hang Power Snatch
20 Alt Leg Lunges

Scale as required
Programming by Neil

"Kev's Sunday Session"

2011-11-27T17:06:00.000Z

Sunday 27/11/11

Row/XFT - 800 - 600 - 400 - 200
KBS - 05 - 10 - 15 - 20
Pull ups - o5 - 10 - 15 - 20
Burpees - 05 - 10 - 15 - 20

Scale as required
Programming by Kevin

"Saturday Slaughter"

2011-11-26T19:19:00.003Z

Saturday 26/11/11

"Team WOD"

In teams of two complete the following

1500 m
300 WBS 9/7/5 kg
300 Sit ups
300 KBS 24/16 kg

Scale as required
Programming by Peter

"Foley's Friday Frolic"

2011-11-25T19:05:00.002Z

Friday 25/11/11

1 RFT

15 Squat Clean Thruster42.5/30 kg
30 Pull ups
30 KBS 28/20 kg
30 Box Jumps 24"20"16"
30 Shoulder Press 42.5/30 kg
30 MB LRC Sit ups 9/7/5 kg
30 HR Push ups
30 Toes To Bar
15 Squat Clean Thruster 42.5/30 kg

Scale as required
Programming by Neil

"Thursday WOD"

2011-11-24T13:09:00.003Z

Thursday 24/11/11

10 RFT
6 HR Push ups or 3 HSPU
5 Deadlift @50% of 1RM
6 CTB Pull ups
40 DU's or 100 Singles

Programming by Peter

"Wednesday WOD"

2011-11-23T12:25:00.003Z

Wednesday 23/11/11

800 m Row/XFT
10 Reps down to 1 Rep
Hang Power Clean 62.5/42.5 kg
Push Press or Push Jerk
Toes To Bar
1600 m Cycle L12/8

Scale as required
Programming by Neil

"Tuesday WOD"

2011-11-22T12:10:00.001Z

Tuesday 22/11/11

6 min AMRAP
15 KBS 24/16 kg
15 Box Step 24"20"16"

2 Min Rest

6min AMRAP
15 Deadlift 60/40 kg
15 HR Push ups

2 min Rest

6 min AMRAP
15 DB Thrusters 15/10 kg
15 Sit ups

2 min Rest

10 x 5 rep Push up Burpees

Scale as required
Total up reps done to get a score
Programming by Peter

"Monday Madness"

2011-11-21T12:02:00.002Z

Monday 21/11/11

5 x 5 OHS Foundation Work

1 RFT

25 DB Shoulder Press 20/12.5 kg
50 WBS 9/7/5 kg
75 Hang Power Snatch 20/15 kg
100 DU's/300 Singles
1000 m Cycle L15/10

Scale as required
Programming by Neil

"Kev's Sunday Session"

2011-11-20T13:01:00.001Z

Sunday 20/11/11

5 RFT
50 DU's
6 Squat clean 60/40 kg
11 Toes To Bar
17 KBS 24/16 kg

Scale as required
Programming by Steph

"Saturday Slaughter"

2011-11-19T14:19:00.004Z

Saturday 19/11/11

"Team WOD"

In teams of two alternating each erxercise

AMRAP 20
200 m(400 Cycle L12/8)
15 deadlift 60/40 kg
15 DB Bench Press 20/12.5 kg
15 Pull ups
15 MB Power Cl & Press 9/7 kg

Scale as required

Programming by Neil

"Freaky Friday"

2011-11-18T12:44:00.005Z

Friday 18/11/11

50 BB Push Press 40/27.5 kg
1000 m XFT L150/100
50 KBS 24/16 kg
50 sit ups
1000 m Row
50 Sit ups
50 KBS 24/16 kg
2000 m Cycle L12/8
50 BB Push Press

Scale as required
Programming by Neil

"Thursday WOD"

2011-11-17T12:28:00.000Z

Thursday 17/11/11

"Make up Day"

Pick any exercise of your choice that you need to practice

1 RFT
800 m
20 Reps
600 m
30 Reps
400 m
40 Reps
200 m
50 Reps
100 m

Programming by Ronnie

"Wednesday WOD"

2011-11-16T12:03:00.000Z

Wednesday 16/11/11

Shoulder Press 5 x 5 Reps
@ 80% of 1RM

5 RFT or AMRAP 10

5 Power Clean 65/45 Kg
10 BB Push ups
15 Sit ups
20 Bar Jumps

Scale as required
Programming by Neil

"Monday"

2011-11-14T13:25:00.001Z

Monday 14/11/11

R/X/Cx2 - 200 - 400 - 600
DB PP 20/12.5 kg - 09 - 15 - 21
Deadlift 90/60 kg - 21 - 15 - 09
KBS 24/16 kg - 09 - 15 - 21

Scale as required
Programming by Neil

"Tuesday WOD"

2011-11-14T11:48:00.003Z

Tuesday 15/11/11

Kettle/Spinercise

4 mins W/U Cycle @ 80 -100 - RPM L 6 - 12
21 KBS
12 mins Hill Cycle @ 70 RPM L 10 - 25
21 KBS
8 mins Sprint Cycle @ 90 - 110 RPM L 10 - 12
21 KBS
8 mins Hill Cycle @ 65 - 70 RPM L 10 - 25
21 KBS
4 mins Sprint Cycle @ 90 - 120 RPM L 10 - 12
21 KBS
4 mins Cool Down @ 60 - 80 RPM L 0 - 4

Programming By Ronnie

Kev's Sunday Session

2011-11-13T12:26:00.000Z

100 Squats
30 Box Jump
30 KBS
30 Sit-ups
30 Pull-ups
30 Burpees
30 WBS
1600m Cycle

"Friday Frolic"

2011-11-11T13:58:00.001Z

Friday 11/11/11

11 Reps of each
WBS 9/7 kg
DB Clusters 12.5/8 kg
Row Cals
KBS 24/16 kg
BB Push press 30/20 kg
Sit Ups
Lunges
Goblet Squats 20/12 kg
Box Jumps 24"/16"
Pull ups
OHS 15/7.5 kg

2 mins Plank
Every time you touch down complete 1 burpee after the 2 mins

8 Tabatta Front Squats 42.5/27.5 kg

Programming by Ronnie

"Thursday"

2011-11-10T13:04:00.000Z

Thursday 10/11/11

BBC 2 Build

5 set of 7 reps
Increase weight each set

BBC 2
Power/Squat Clean & Thruster
Back Squat & Thruster

Bar may not be rested on the ground durring the set

Programming By Neil

"Wednesday WOD"

2011-11-09T15:44:00.003Z

"Talk to the hand"

500m
15 Squat Snatches (right)
15 Dumbbell sit-ups
15 Squat Snatches (left)

750m
10 Squat Snatches (right)
10 Dumbbell sit-ups
10 Squat Snatches (left)

1000m
5 Squat Snatches (right)
5 Dumbbell sit-ups
5 Squat Snatches (left)

scale weight to suit

"Tuesday WOD"

2011-11-08T15:12:00.003Z

Tuesday 08/11/11
"The Long Good Brindy"

500 m
1 Round of a 5 Rep BBC
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

500 m
5 Rounds of Cindy
5 Pull ups
10 Push ups
15 Squats

1 Round of a 15 Rep Grace
15 Power Clean & Push Press

5 Rounds of Cindy
500 m

I Round of a 15 Rep BBC
500 m

Men 50 kg - Ladies 30 kg

Scale as required
Programming by Neil

"Monday Madness"

2011-11-07T15:00:00.002Z

Monday 07/11/11

20 min Time limit
do as many thusters as you can
followed by 400 m each round For 20 mins

Record Reps done in each attempt
And number of rounds + mtrs

Men 42.5 kg - Ladies 27.5 kg

2 min Row for Cals

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

2011-11-06T08:44:00.002Z

Sunday 06/11/11

4 Rounds for Time

1 min of KBS 24/16 kg
1mins of KB Squats 24/16 kg
1 min of DU's/Singles
400 mtrs

Scale as required
Programming by kevin

"Saturday Slaughter"

2011-11-05T08:41:00.000Z

Saturday 05/11/11

AMRAP 20

250 mtrs
20 squats
15 Sit ups
10 Push ups

Programming by Neil

"Friday Frolic"

2011-11-04T08:29:00.003Z

Friday 04/11/11

"5 - 3 - 1 Andy"

5 x 1 min Sprint Rows - 1 min rest between each

5 mins rest

3 Rounds of
1 min Partner MB Sit ups
1 min Partner Burpees
1 min rest between rounds

3 mins rest

2 mins of Partner Power Clean & Push Press 60/40 kg

Scale as required
Programming by Neil