"Thursday WOD"

Thursday 30/06/11

400 m - 800 m - 1200 m

7 SA Snatch R/L 20/12.5 kg

24 MB Slams

Scale as required

Programming By Ronnie

"Wednesday WOD"

Wednesday 29/06/11

800 m Run

Front Squat @ 75% 1RM

8 - 8 - 6 - 6 - 5

5 RFT

5 Squat Cleans 70/50 kg

10 Pull ups

2 min Row Flat out

Scale as required

Programming by Neil

"Tuesday WOD"

Tuesday 28/06/11

"Insertion"

1000 m

"Assault"

21 - 15 - 09

KBS 24/16 kg

Box Jumps 24"20"16"

MB Sit ups LRC 9/7/5

"Extraction"

1000 m

Scale as required

Programming by Ronnie

"Monday WOD"

Monday 27/06/11

500 m

30 Power Snatch 45/30 kg

500 m

30 Power Cl & PP 45/30 kg

500 m

30 Burpees

500 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 26/06/11

800 m

21 - 15 - 09

MB Clean & Press

Pull ups

KBS 24/16 kg

1000 m

Scale as required

Programming by Ronnie

"Saturday Slaughter"

Saturday 25/06/11

"Evilution 4"

60 secs work - 60 secs rest x 15 rounds

See Ronnie for exercise details

Programming by Ronnie

"Friday Frolic"

Friday 24/06/11

"Team Friday"

In Teams of Two

Complete the following Couplet

F/SQ 4 - 10 - 20 - 30 - 40 - 30 - 20 - 10 - 4

HSPU 20 - 18 - 16 - 14 - 12 - 14 - 16 - 18 - 20

200 m at end of each couplet

Team must do the last 200 m at the same time

F/SQ 50/30 kg

Scale as required

Programming by Ronnie

"Thursday WOD"

Thursday 23/06/11

"Option 1"

10 RFT

200 m Row

3 Deadlift @ 75% of 1RM

Programming By Neil

"Option 2"

500 m Sand Bag Run

3 Rounds of

10 KBS 24/16 kg

10 SA KB Thruster 24/16 kg

10 KB Squats 24/16 kg

10 Plate Press 20/15 kg

200 m Sand Bag Run

10 Plate Press

10 KB Squats

10 SA KB Thruster

10 KBS

500 m Sand Bag Run

Scale as required

Programming by Neil

"Wednesday WOD"

Wednesday 22/06/11

"Battling Jack"

3 Rounds of

1 min of each exercise

2 min rest between rounds

Sit ups

Bench Press

Double Unders

Dips

Pull ups

Total up reps to get a score

Scale as required

Programming by Ronnie

"Tuesday WOD"

Tuesday 21/06/11

400 m Run

15 Thrusters 45/30 kg

250 m Row

12 - 9 - 6

CTB Pull ups

H R Push ups

250 m Row

15 Thrusters 45/30 kg

400 m Run

Scale as required

Programming by Neil

"Monday WOD"

Monday 20/06/11

"The Doubler"

AMRAP 10

5 Sit ups

5 Squats

5 GTOH 40/25 kg

200 m

10 of each

200 m

20 of each

200 m

40 of each

Make a note of how far you get.

3 mins rest

Starting at the point you finished
Repeat in reverse

Programming by Ronnie

"Kev's Sunday Session"

Sunday 19/06/11

AMRAP 20

300 m R/R/X

15 Back Extentions

21 MB Sit ups LRC

25 Squats

Programming by Kev

"Saturday Slaughter"

Saturday 18/06/11

"Badger"

3 RFT

30 Squat Cleans 42.5 kg/30 kg

30 Pull ups

800 mtrs

Scale as required

Programming by Crossfit .com

"Friday Frolic"

Friday 18/06/11

"Team WOD"

In Pairs complete

The Following AMRAP20

50 Sit ups

50 Squats

50 DB HPC & PP 17.5/10 kg

50 KBS 20/12

Scale as required

Programming by Neil

"Thursday WOD"

Thursday 16/06/11

"The Hammer"

8 mins of Row/XFT

3 min rest

6 mins of Row/XFT

2 mins rest

4 mins of Row/XFT

1 min rest

2 mins Row/XFT

Record distance achieved

Programming by Ronnie

"Wednesday WOD"

Wednesday 15/06/11

5 RFT of

5 Rep BBC 40/30 kg

5 Deadlift

5 Hang Power Clean

5 Front Squat

5 Push Press

5 Back Squat

200 m Run

15 MB Sit ups LRC

10 Burpee Bar Jumps

Scale as required

Programming by Neil

"Tuesday WOD"

Tuesday 14/06/11

"Area 3"

AMRAP 6 in each Area

Record reps

Area 1

18 WBS 9/7/5

18 Sit ups

2 mins rest

Area 2

18 KBS 24/16 kg

18 SDHP 24/16 kg

2 mins rest

Area 3

18/14 Cal Row

18 Push ups

Scale as required

Programming by Ronnie

"Monday WOD"

Monday 13/06/11

21 - 15 - 09

Deadlift 100/70 kg

50 - 50 - 50

Air Squats

21 - 15 - 09

Push Press 60/40 kg

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 12/06/11

800 m

21 - 15 - 09

Burpees

22 - 16 - 10

Alt Leg Lunge

200 - 200 - 200

Rowing

21 - 15 - 09

WBS 9/7/5

KBS 24/16 kg

800 m

Scale as required

Programming by Kev

"Saturday Slaughter"

Saturday 11/06/11

Option 1

AMRAP 20

Building Run(337 m)

5 Shoulder Press @ 75% 1RM

10 KBS 24/16 kg

15 Squats

Scale AS required

Option 2

AMRAP 20

100 m Sandbag Run

10 Sandbag Squats

100 m Sandbag Run

5 Shoulder press @75% 1RM

15 Pull ups

10 KBS 24/16 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 10 /06/11

"Murph Going Metric Team FGB"

1400 mtrs(Done in 200 m Laps Alternating)

20 WBS 9/7/5 kg

20 SDHP 24/16 kg

20 Box Jumps 24"20"16"

20 Cal Row

20 DB Push Press 15/10 kg

Team does 4 Rounds Alternating each exercise

1400 m(Done in 200 m Laps Alternating)

Scale as required

Programming by Ronnie

"Thursday WOD"

Thursday 09/06/11

1000 mtrs Run

21 - 15 - 9

GTOH 60/40 kg

MB Sit ups LRC 9/7/5 kg

HR Push ups

1000 mtrs Row

Scale as required

Programming by Neil

"Wednesday WOD"

Wednesday 08/06/11

AMRAP20

6 DB/KB SA Clean & Press R/L 20/12.5 kg

9 KBS 24/16 kg

12 Pull ups

200 m R/R/X

Scale as required

Programming by Ronnie

"Tuesday WOD"

Tuesday 07/06/11

Back Squats

Warm up sets 1 x 10 - 1 x 6 - 1 x 4

Working sets 3 - 3 - 3 - 3 - 3 - 3 - 3

Use sets 1 & 2 as step up sets

Sets 3 - 7 use 85% of 1RM

Followed by

Mini WOD

5 RFT

B B Bear Complex

5 Deadlift

5 Hang Power Clean

5 Front Squat

5 Push Press

5 Back Squat

Men 35 kg - Ladies 25 kg

Scale as required

Programming by Neil

"Monday WOD"

Monday 06/06/11

"Stuart"

AMRAP20

10 KBS 24/16 kg

10 PP 50/30 kg

10 Box Jumps 24"20"16"

05 KBS 24/16 kg

05 PP 50/30 kg

Scale as required

Programming by Ronnie

"Sunday WOD"

Sunday 05/06/11

10 - 1 Reps of

MB Sit ups

HR Push ups

SB Squats

Pull ups

Start each round with a 200 m Run

Scale as required

Programming by Peter

"Saturday Slaughter"

Saturday 04/06/11

10 Rounds or AMRAP20

5 Pull ups

10 Push ups

15 Squats

200 m Sand Bag run

Scale as required

Programming by Peter

"Friday Frolic"

Friday 03/06/11

5 Rounds for time

10 Burpees

15 WBS or Box Jumps

20 MB Sit ups

400 m

Scale as required

Programming by Megan

"Thursday WOD"

Thursday 02/06/11

400 m

21 Deadlift 60 /40 kg

400 m

21 KBS 24/16 kg

400 m

21 Power Clean 40/30 kg

400 m

21 Pull ups

400 m

21 Goblet Squats

400 m

21 push Press 40/30 kg

Scale as required

Programming by Ronnie

"Wednesday WOD"

Wednesday 01/06/11

5 Rounds for time

200 m Sand Bag Run

20 MB Sit ups

15 Sand Bag squats

10 HR Push ups

5 Pull ups

Scale as required