"Bobby"

Monday 31/08/09

"Bobby"

Team WOD

In teams of two alternating each exercise

6 Rounds for time

400 mtr Run/Row/XFT

21 KBS

DB Push ups

KB Men 24kg - Ladies 16 kg

Scale as required

If you are not teamed up with anyone

Do 3 rounds as normal

"One For The Little Folk"

Sunday 30/08/09

"One For The Little Folk"

7 Pull ups

7 DB Thrusters 12.5 kg

7 Burpees

7 Dips

7 push ups

10 Double Unders/50 Skips

7 Rounds for time

"Mel's Birthday WOD"

Saturday 29/08/09

"Mel's Birthday WOD"

6 mins Row( Go as hard as you can)

2 mins rest

Circuit

1 Min of each(No rest between each)

Wall Squats with med ball

KBS 20 kg

The Plank

Jumping Pull ups

Bench Jumps 16"

WBS 9 kg

2 mins rest

6 mins XFT(Go as hard as you can)

2 mins rest

Repeat the above Circuit

Scale as required

"Friday WOD"

Friday 28/08/09

"Friday WOD"

Hang Power Clean 7 x 1 Rep

"Thursday WOD"

Thursday 27/08/09

"Thursday WOD"

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

Rounds in 20 mins

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Wednesday WOD"

Wednesday 26/08/09

"Wednesday WOD"

5 K Time Trial

Run/Row/XFT

Once the Time trial is completed

You can continue working up to a total 45 mins(Optional)

"Tuesday WOD"

Tuesday 25/08/09

"Tuesday WOD"

250 mtrs Run/Row/XFT

25 Sit ups

20 KBS

15 Push ups

Rounds in 20 mins

KB Men 24 kg - Ladies 16 kg

Scale as required

"Cool Hand Luke"

Monday 24/08/09

"Cool hand Luke"

10 Rounds for time.

OR

Rounds in 20 mins

10 Burpees

10 KBS 21kg

10 Pull ups

Scale as required

"Sunday WOD"

Sunday 23/08/09

"Sunday WOD"

Rounds in 25 mins

200 mtrs R/R/X

15 KBS 24 kg

15 DB Push Press 15 kg

15 Pull ups

15 Box Jumps 20"

15 Wall Ball Shots 9 kg

Scale as required

"Yay Burpees"

Saturday 22/08/09

"Yay Burpees"

R/R/X 500 mtrs

21 Burpees

21 DB Thruster

R/R/X 750 mtrs

15 Burpees

15 DB Thruster

R/R/X 1000 mtrs

09 Burpees

09 DB Thruster

Men 15 kg - Ladies 9 kg

Scale as required

"Friday WOD"

Friday 21/08/09

"Friday WOD"

5 Rounds for Time

30 Box Jumps 20"

10 Open Handed Deadlift 60% of 1RM

Scale as required

"The Tinglar"

Thursday 20/08/09

"The Tinglar"

5 Rounds for time

Row 250 mtrs

21 Sumo Deadlift High Pull

15 Pullups

Men 42.5 kg - Ladies 25 kg

Scale as required

Gran Canaria Branch of CrossFit Scotland

Day Four: I feel I should write it has been over cast and wet, but that we a lie.
Weather in the thirties with wall to wall sunshine. Hotel everything we had hoped for,
View from the pool deck fantastic out over the Atlantic. The gym in the hotel is poor to
say the least. Think they must have bought it on eBay! Day one workout consisted on a
long walk in the sun punctuated with some multiple single arm raising lifting 1kg (a litre weighs
1kg). Tried to alternate arms regularily.
Day 2 : Decided to try swimming - the pool is oval so completed 50 diametres. Good fun apart from
the sun burnt shoulders - although a gorgeous señorita massaged the afflcted area - note to self ; could
introduce this in Irvine.
Day 3 : More of the same, just no sunburn. Tried some pool aerobics.
Day 4 : 11 am and once today omellete goes fully down will do hopefully
100 diametres today. Going for a sauna now to cool down!
Buenos daïs my amigos for the moment. Wish you were here - yeah right!

"Gaza's Gauntlet"

Wednesday 19/08/09

"Gaza's Gauntlet"

Tabata Style Session

Sets 8 x 20 secs with 10 secs rest of each exercise
1 min rest between exercises

Squats
Sit ups
Push ups
Sumo Deadlift High Pull
Row(Cals)

Record the number of reps done in each set
Add up the lowest number of reps for each exercise
to get a your score

SDHP - Men 35 kg - Ladies 22.5 kg

Scale as required

"BB Push Press 7 x 1 Build"

Tuesday 18/08/09

"BB Push Press 7 x 1 Build"

Warm up sets

5 Push press + 5 Shoulder Press (Empty Bar)

1 x 6 : 1 x 4 : 1 x 2 (Increasing weight each set)

Working sets 7 x 1 (Try to Increase weight each set)

"Monday WOD"

Monday 17/08/09

"Monday WOD"

Run/Row/XFT 400 - 400 - 400 - 400 - 400

Wall Ball Shot --- 21 --- 15 --- 09 --- 15 --- 21

Box Jump 24" --- 21 -- 15 --- 09 --- 15 --- 21

WBS Men 9 kg - Ladies 5 kg

Scale as required

Newbies only do 3 rounds

IE. 21 - 15 - 09

"Welcome To Hell"

Sunday 16/08/09

"Welcome to Hell"

10 Rounds of

200 mtr Row

10 Push ups

75 Power Clean & Push Press

10 Rounds of

10 Push ups

200 mtr Row

Men 40 kg - Ladies 25 kg

Scale Reps on the power Clean & Push Press

IE 30 Reps : 50 Reps : 75 Reps

"Beatrix 9"

Saturday 15/08/09

"Beatrix 9"

20 SA DB Snatch(10R - 10 L) 20 kg

15 KBS 24 kg

10 BB Back Thrusters 42.5 kg

20 Double unders or 100 Skips

Rounds in 20 mins

Scale as required

"Barbara"

Friday 14/08/09

"Barbara"

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

5 Rounds - 3 mins Rest between rounds

Scale Reps as required

IE : 10 - 15 - 20 - 25

Or : 20 - 25 - 30 -35

"5 x 5 Back Squats"

Thursday 13/08/09

"5 x 5 Back Squats"

Warm up sets 1 x 10 : 1 x 7 : 1 x 4 : 1 x 2 Reps

Working sets 5 x 5 Reps @ 80 - 85 % of 1 RM

"Wednesday WOD"

Wednesday 12/08/09

"Wednesday WOD"

800 mtr Row

30 Situps

40 Double unders

20 Push ups

4 Rounds for time

Sub 200 skips for DU's

Sub Run or XFT for Row

"Grindy"

Tuesday 11/08/09

"Grindy"

10 Power Clean & Push Press

5 Rounds of Cindy

10 Power Clean & Push Press

5 Rounds of Cindy

10 Power Clean & Push Press

Cindy = 5 Pull ups + 10 Push ups + 15 Squats

Men 60 kg - Ladies 37.5 kg

Scale as required

"Mr Joshua"

Monday 10/08/09

"Mr Joshua"

400 mtrs Run/Row/XFT

30 Sit ups

15 Deadlift(60% of 1RM)

5 Rounds for time

C h l o e

W.O.D. Sunday 9th August '09
"Chloe - a "blooming" great workout"

Rounds of
KBS ~ DIPS ~ PULL-UPS ~ RUN
21 ~ 15 ~ 9 ~ 200m
15 ~ 9 ~ 21 ~ 200m
9 ~ 21 ~ 15 ~ 200m
6 ~ 6 ~ 6 ~ 200m
9 ~ 21 ~ 15 ~ 200m
15 ~ 9 ~ 21 ~ 200m
21 ~ 15 ~ 9 ~ 200m

Welcome into the world Chloe - daughter
of Steph & Pam. Great news and well done Pam ~
a nine month WOD - that must be a record

Return of the Saturday Seven

W.O.D. Saturday 8th august 2009

"Return of the Saturday Seven"

7 Pull-ups
7 KBS

7 Left Arm Snatch
7 WBS

7 Right Arm Snatch

7 Lunges
7 Thrusters

for seven rounds

Blackjack var1

W.O.D. Friday 7th August 2009
"Blackjack - variation 1"

700m Row/run/crosstrain
7 hang power cleans

7 front squats

7 back squats

21 sit-ups

21 push-ups

for three rounds

9 times 1

W.O.D. Thursday 6th August 2009
"9 times 1"

9 times 1 minutes maximum effort row

1 minute rest between.

Warm-up with 1000m followed by three
fast slow 0ne hundreds.

Ah Gee Thanks Freddie C - Var1

W.O.D. Wednesday 5th August 2009
"ah Gee Thanks Freddie C - Var1"

500m row/run/crosstrain

KBS and Push Press - 21,15,9

1000m row/run/crosstrain

KBS and Push Press - 9,15,21

500m row/run/crosstrain

"Tuesday WOD"

Tuesday 04/08/09

"Tuesday WOD"

Shoulder Press 3 Sets of 5 Reps

Push Press 3 Sets of 3 Reps

Push Jerk 3 Sets of 1 Rep

Try to increase weight with each set

"Filthy Fifty"

Monday 03/08/09

"Filthy Fifty"

50 Reps of each

Box Jumps/Step ups 20"

Jumping pull ups

Kettlebell Swings 16 kg

Walking Lunges

Knees To Elbows

BB Push Press 20 kg

Back Extensions

Wall Ball Shots 9 kg

Burpees

Double Unders/250 Single Unders

Scale as required

Alternative Subs to used as you wish

10 Rope pull ups

10 Handstands

10 Full Ring Dips

1000 mtr Row

30 Rep version

40 Rep version

"Sunday WOD"

Sunday 02/08/09

"Sunday WOD"

250 mtrs R/R/X
25 Sit ups
15 DB Bench Press

Rounds in 20 mins

Men 20 kg - Ladies 12.5 kg

Scale as required

"Line Then Up And Go"

Saturday 01/08/09

"Line Them Up And Go"

1000 mtrs R/R/X
20 KBS
750 mtrs R/R/X
30 KBS
500 mtrs R/R/X
40 KBS
250 mtrs R/R/X
50 KBS

Men 20 - 24 kg - Ladies 12 - 16 kg

Scale as required