"Kev's Sunday WOD"

Sunday 31/05/09

"Kev's Sunday Wod"

Run/Row/XFT 200 mtrs

15 KBS 24 kg

15 DB Push Press 15 kg

15 Pull ups

15 Box Jumps 20"

15 WBS 9 kg

Rounds in 25 mins

Scale weights up or down as required

"Saturday WOD"

Saturday 30/05/09

"Saturday WOD"

Row 250 mtrs

15 DB Bench Press

25 Sit ups

Rounds in 20 mins

Men 20 kg - Ladies 10 kg

Scale DB's as required

"What Goes Down - Must Go Up"

Friday 29/05/09

"What Goes Down - Must Go Up"

Wall Ball Shot --------- DB P/Press

10 --------- 10

09 --------- 09

08 --------- 08

400 mtr Row

07 --------- 07

06 --------- 06

05 --------- 05

04 --------- 04

03 --------- 03

02 --------- 02

01 --------- 01

400 mtr Row

01 --------- 01

02 --------- 02

03 --------- 03

03 --------- 04

05 --------- 05

06 --------- 06

07 --------- 07

400 mtr Row

08 --------- 08

09 --------- 09

10 --------- 10

Men 9 kg MB & 15 kg DB's

ladies 5 kg MB & 8 kg DB's

Scale weights as required

"Lynne"

Thursday 28/05/09

"Lynne"

5 Rounds

Maximum Effort Bench Press x Body Weight

Followed imediately by

Maximum Effort Pull ups

5 mins rest between rounds

Scale weight as required

"Giraffea Up In The Air"

Wednesday 27/05/09

"Giraffes Up In The Air"

Row + XFT + Box Steps 16"

1 st Round 4 mins of each - 1 min rest between

2 nd Round 3 mins of each - 1 min rest between

3 rd Round 2 mins of each - 1 min rest between

4 th Round 1 min of each - 1 min rest between

Record mtrs achieved on every exercise and total up

Record Box Steps x 10

Scale step height as required

"Killer Kettlebell Kombo - KKK"

Tuesday 26/05/09

"Killer Kettlebell Kombo - KKK"

21 - 15 - 09

Russian KBS - 24/16 kg

S D H P - 24/16 kg

SA DB or KB Clean & Press - 16/10 kg

American KBS - 24/16 kg

DB or KB Thrusters - 16/10 kg

Scale weights as required

"Non Illegitumi Tatum Carboundum"

Monday 25/05/09

"Non Illegitum Tatum Carboundum"

Row/Run/XFT---Shoulder Press ---Pull ups---KBS

1000 mtrs------------10--------------10-------10

800 mtrs-------------15--------------15-------15

400 mtrs-------------30--------------30------30

Men 15 kg DB's/9 kg WBS

Ladies 10 kg DB's/5kg WBS

Scale weights/KBS as required

"Kev's Sunday Session"

Sunday 24/05/09

"Kev's Sunday Session"

3 Rounds For Time

999 mtr Row/Run/XFT

33 Squats

33 Push ups

33 Situps

"It's A Kinda Fight Gone Bad - Murph"

Saturday 23/05/09

"It's A Kinda Fight Gone Bad - Murph"

For Time

1500 Mtrs

5 Rounds of

20 WBS 9 kg

20 SDHP 24 kg

20 Box Jumps 20 "

20 DB Push Press 15 kg

20 Cal Row

1500 mtrs

Scale weights as required

"It's a Hards Days Night"

Friday 22/05/09

"It's A Hard Days Night"

For Time

800 mtrs Row/Run/XFT

30 B/W Deadlift

100 Squats

400 mtrs Row/Run/XFT

20 B/W Deadlift

50 Squats

200 mtrs Row/Run/XFT

10 B/W Deadlift

25 Squats

Scale weights and reps as required

"Megan's Choice"

Thursday 21/05/09

"Megan's Choice"

Round 1

1 Pull up, 1 Push up, 1 Squat

Round 2

2 Pull ups, 2 Push ups, 2 Squats

Round 3

3 Pull ups, 3 Push ups, 3 Squats

Increase reps by one each round

Do as many rounds as you can in 20 mins

"Wednesday WOD"

Wednesday 20/95/09

"Wednesday WOD"

For Time

800 mtr Row/Run/XFT

25 Over Head Squat

400 mtr Row/Run/XFT

25 Over Head Squat

800 mtr Row/Run/XFT

Men 42.5 kg - Ladies 25 kg

Scale weight as required

"Deadlift Build - 7 x 3 Reps

Tuesday 19/05/09

"Deadlift Build - 7 x 3 Reps"

Warm up sets 1 x 10: 1 x 8: 1 x 5 Reps

Working sets 7 x 3 Reps

Try and increase weight each set

"Cool Hand Luke"

Monday 18/05/09

"Cool Hand Luke"

10 Burpees

10 KBS 24 kg

10 Pull ups

Rounds in 20 mins or Time for 10 Rounds

Scale KB as required

"One For The Little Folk"

Sunday 17/05/09

"One For The little Folk"

7 Pull ups

7 DB Thrusters

7 Burpees

7 Dips

7 Push ups

50 Jump rope

7 Rounds for time

"Saturday WOD"

Saturday 16/05/09

"Saturday WOD"

Row 250 Mtrs

15 Sh/Press

01 KTE's

Row 250 mtrs

13 Sh/Press

03 KTE's

Row 250 mtrs

11 Sh/Press

05 KTE's

Row 250 mtrs

09 Sh/Press

07 KTE's

Row 250 mtrs

07 Sh/Press

09 KTE's

Row 250 mtrs

05 Sh/Press

11 KTE's

Row 250 mtrs

03 Sh/Press

13 KTE's

Row 250 mtrs

01 Sh/Press

15 KTE's

Men 40 kg

Ladies 22.5 kg

Scale weight as required

"Friday WOD"

Friday 15/05/09

"Friday WOD"

2 Shoulder Press

4 Push Press

6 Push Jerk

8 Box Jumps 14 - 24"

10 KBS 12 - 24 kg

BB work: Men 20 kg - Ladies 12.5 kg

Rounds in 20 mins

"Thursday WOD"

Thursday 14/05/09

"Thursday WOD"

2 Rounds For Time

1000 mtr Row/XFT/Run

50 SDHP 35/22.5 kg

25 Pull ups

12.5 push ups

Scale weights as required

Push ups do 13 on the 1st round and 12 on the 2nd

"Wednesday WOD"

Wednesday 13/05/09

"Wednesday WOD"

1000 mtr Row

30 Med ball p/clean & p/press 9 kg/5 kg

1000 mtr XFT

30 SA DB Snatch 20 kg/10 kg

1000 mtr Run

30 KBS 24 kg/16 kg

For time

Scale weght as required

"Tabata - Something Else"

Tuesday 12/05/09

"Tabata - Something Else"

32 Consecutive Tabata Intervals

20 secs of work - followed by 10 secs of rest

8 of each exercise

Pull ups

Push ups

Sit ups

Squats

Score total reps for all rounds

"Team Helen"

Monday 11/05/09

"Team Helen"

In teams of two

R0w/Run/ XFT 400 mtrs

21 KBS 24kg/16kg

12 Pull ups

6 Rounds per team

Each team must alternate each exercise throughout the 6 rounds

Only one team member can work at any one time

Scale KB's as required

The Mighty 300

W.O.D. Sunday 10th May
"The Mighty 300"

300 Kettlebell Swings

3000m, row/run/crosstrain

KBS can be completed in any quantity, with NO PAUSE.

As soon as you pause, you must row/run/xft the equivalent distance
eg if you complete 25 swings you complete 250m.

At the end of each section you should also complete 5 air squats.

"999"

Saturday 09/05/09

"999"

333 mtrs

Box Dips ----DB B/Press

8 ---- 1

7 ---- 2

6 ---- 3

5 ---- 4

4 ---- 5

3 ---- 6

2 ---- 7

1 ---- 8

333 mtrs

Box Dips ---- DB B/Press

1 ---- 8

2 ---- 7

3 ---- 6

4 ---- 5

5 ---- 4

6 ---- 3

7 ---- 2

8 ---- 1

333 mtrs

For Time

Scale weight as required

"Friday WOD"

Friday 8/05/09

"Friday WOD"

400 mtr Run/Row/XFT

7 Hang Power Clean & push Press

11 Pull ups

6 Rounds For Time

Men 42.5 kg - Ladies 27.5 kg

Scale weight as required

"Front Squat Build 5 x 3 Reps"

Thursday 7/5/09

"Front Squat Build 5 x 3 Reps"

Warm up sets 8 - 6 - 4 Reps

Working sets 5 x 3 Reps trying to increase weight each set

"Be Afraid - Be Very Afraid"

Wednesday 6/5/09

"Be Afraid - be very Afraid"

1 min work - 1 min Rest x 10 rounds

Power Clean & Push Press/Jerk

Record reps done in each round and record total reps after 10 rounds

Men 50 kg - Ladies 30 kg

Scale weight as required

"The Chipper"

Tuesday 5/5/09

"The Chipper"

50 Squats

40 DB Push Press 15 kg

30 Alternate DB Leg lunge 15 kg

20 WBS 9 kg

10 Burpees

10 Heavy DB Shoulder Press 20 kg

20 K T E

30 Med Ball Clean & Press 9 kg

40 Sit ups

50 Squats

Scale weights and reps as required

"OMG"

Monday 4/5/09

"O.M.G."

500 m row/crossfit train
9 KBS

50 squats
750 m row/crossfit train

15 KBS
75 squats
1000 m row/crossfit train

21 KBS

100 squats

KB Men 24 kg - Ladies 16 kg

Scale KB's as required

Compare to 5/11/09

Kevin's Sunday WOD

"Kevin's Sunday WOD - Sunday 3rd May"

800 m row

Burpees 21, 15, 9

Alt Leg Lung 22, 16, 10

Run 200m, 200m, 200m

WBS 21, 15, 9

Pull-ups 21,15,9

800 m row

"The Lung Buster"

Saturday 2/5/09

"The Lung Buster"

100 Jump Rope or 35 DU's

25 Sit ups

15 WBS 9 kg

05 Burpees

Rounds in 20 mins

"Friday WOD"

Friday 1/5/09

"Friday WOD"

Run/Row/XFT----800m ----800m----800m

BB Deadlift----------21---------15-------09