"Wednesday WOD"

Wednesday 8/4/09

"Wednesday WOD"

7 Rounds for time

7 Pull ups

7 Thrusters

200 mtrs

Men 40 kg - Ladies 22.5 kg

Scale weight up or down as required

"Tuesday WOD"

Tuesday 7/4/09

"Tuesday WOD"

5 Rounds

400 mtr Row/XFT/Run

15 Bench Press

25 Sit ups

Men 60 kgs

Ladies 30 kgs

Scale weight as required

"Team Cindy"

Sunday & Monday 5th & 6/4/09

"Team Cindy"

Rounds in 20 min

5 Pull ups

10 Push ups

15 Squats

In teams of two - Alternate exercises

Only one team member can work at anytime

"Daniel"

Saturday 4/4/09

"Daniel"

50 Pull ups

400 mtrs

21 Thrusters 42.5 kg

800 mtrs

21 Thrusters 42.5 kg

400 mtrs

50 Pull ups

For Time

Scale weight as required

"Friday WOD"

Friday 3/4/09

"Friday WOD"

3 min R0w - 1 min Sit ups

3 min XFT - 1 min Back ext

3 min Box step - 1 min Squat

3 min Row - 1 min Push ups

3 min XFT - 1 min Leg lunge

3 min Box step - 1 min Burpees

Record reps for each exercise

No breaks - Straight on to next dicipline

"Cracking The Code"

Thursday 2/4/09
"Cracking the Code"
1 rep shoulder press
1 rep box step
2 reps shoulder press
3 reps box step
5 reps shoulder press
8 reps box step
13 reps shoulder press
21 reps box step
row/run/crossfit train 500m
four rounds for time
The Dumbbells must be held whilst doing the box steps.
Only put them done when rowing/running etc.

"Wednesday WOD"

Wednesday 1/4/09

"Wednesday WOD"

1000 mtr Row 2 Min Rest

4 Rounds

Record Row time for each round