Tuesday 30 June 2009

"Team Challenge"

Tuesday 30/06/09
"Team challenge"
Teams of two alternating each exercise
250 mtrs
15 BB Bench Press 60 kg
25 Sit ups
Rounds in 20 mins
Scale as required

Monday 29 June 2009

Hero Workout - "Daniel"

Monday 29/06/09
Hero Workout - "Daniel"
50 Pull ups
400 mtrs
21 Thrusters
800 mtrs
21 Thrusters
400 mtrs
50 Pull ups
Men 30 kg - Ladies 17.5 kg
Elite maximums
Men 42.5 kg - Ladies 27.5 kg
Scale as required

Sunday 28 June 2009

"Kevs Sunday WOD"

Sunday 28/06/09
"Kevs Sunday WOD"
Ladies
20 SDHP
200 mtr XFT
20 DU's/60 SU's
600 mtr XFT
30 SDHP
600 mtr XFT
20 DU's/60 SU's
200 mtr XFT
20 SDHP
----------------
Men
20 Tyre Flips
200 mtr Run
20 Box Jumps
600 mtr Run
30 Tyre Flips
600 mtr Run
20 Box Jumps
200 mtr Run
20 Tyre Flips

Saturday 27 June 2009

"Saturday WOD"

Satuday 27/06/09
"Saturday WOD"
Run/Row/XFT 200 --150 -- 200
Wall Ball Shots -- 20 -- 15 -- 20
Run/Row/XFT 200 -- 150 -- 200
Kettlebell Swings 20 -- 15 -- 20
Run/Row/XFT 200 -- 150 -- 200
Box Jump/Step - 20 -- 15 -- 20
Saturday Bonus
Complete 40 Pullups somewhere durring the WOD

Friday 26 June 2009

"Freaky Friday"

Friday 26/06/09
"Freaky Friday"
Lift from the floor to arms length above the head
A total of 3000 kgs
Using a combination of any or all of the following exercises
Use any combination of weights and reps to achieve your total
Power Clean and Push Press
KBS
SA Snatch
Thruster
WBS
BB Snatch

Thursday 25 June 2009

"The Camel"

Thursday 25/06/09
"The Camel"
5 Pull ups
10 Sit ups
15 Push Press
20 Air Squats
Men 40 kg - Ladies 22.5 kg
Scale as required

Wednesday 24 June 2009

"Wednesday WOD"

Wednesday 24/06/09
"Wednesday WOD"
Rounds in 29 mins
Run 200 mtrs
18 Box Jumps
15 Sumo Deadlift High Pull
Pick one of the following
12 Push ups
09 Bench Push ups
06 Hand Stands
03 Hand Stand Push Ups

Tuesday 23 June 2009

"Tuesday WOD"

Tuesday 29/06/09
"Tuesday WOD"
For Time
Run -----400 --- 600 --- 800
Deadlift ---21 ---- 12 ---- 09
Pull ups ---21 ---- 15 ---- 09
Men 100 kg - Ladies 62.5 kg
Scale as required

Monday 22 June 2009

"The Nights Are Fair Drawing In"

Monday 22/06/09
"The Nights Are Fair Drawing In"
22 Sit ups
22 WBS
22 Pull ups
22 KBS
22 Push ups
2000 mtr Row (With Gusto)
22 Push ups
22 KBS
22 Pull ups
22 WBS
22 Sit ups

Sunday 21 June 2009

Kev's Sunday WOD"

Sunday 21/06/09
"Kev's Sunday WOD"
10 Pull ups
100 ft Walking Lunges
10 DB Bench Press
100 ft Walking Lunges
10 DB Push Press
100 ft Walking Lunges
3 Rounds for time

Saturday 20 June 2009

"Very,Very Hard & Then Some - The DU's"

Saturday 20/06/09
"Very, Very Hard & Then Some - The DU's"
Row 500 mtrs
21 - 15 - 09
Box Jumps 24"
Push ups
Sit ups
Pull ups
KBS 24 kg
WBS 9 kg
Row 500 mtrs
Scale as required

Friday 19 June 2009

"BB Bear Complex - Team Challenge"

Friday 19/06/09
"BB Bear Complex - Team Challenge"
As a team of two complete AMRAP in 20 mins
Alternate rounds
5 Reps of each
BB Deadlift
BB Hang power Clean
BB Front Squat
BB Push Press
BB Back Squat
Men 32.5 kg - Ladies 17.5 kg

Thursday 18 June 2009

"It's A Long 20 Mins"

Thursday 18/06/09
"It's A Long 20 Mins"
10 Tricep Push ups
15 Kettlebell Swings
20 Alt Leg Lunges
Rounds in 20 mins
Men 24 kg - ladies 16 kg
Scale as required

Wednesday 17 June 2009

"5 x 5 Reps Back Squat"

Wednesday 17/06/09
"5 x 5 Reps Back Squat"
Warm up sets - increase weight each set
1 x 10; 1 x 8; 1 x 5; 1 x 2
Working sets
5 x 5 Reps - As heavy as you can

Tuesday 16 June 2009

"Row, Row, Row Your Boat - Variation"

Tuesday 16/06/09
"Row, Row, Row Your Boat - Variation"
Row - 500 mtrs - 3 min rest
Row - 750 mtrs - 4 mins rest
Row - 1000 mtrs - 5 mins rest
Row - 750 mtrs - 4 mins rest
Row - 500 mtrs
Row as hard as you can

Monday 15 June 2009

"Neleh"

Monday 15/06/09
"Neleh"
12 Pull ups
21 KBS
250 mtrs Row
Rounds in 20 mins
Men 24 kg - Ladies 16 kg
Scale as required

Sunday 14 June 2009

"Kev's Sunday WOD"

Sunday 14/06/09
"Kev's Sunday WOD"
1000 mtr Run/Row/XFT
21 Pull ups
21 DB Bench press
500 mtr Run/Row/XFT
15 Pull ups
15 DB Bench press
1000 mtr Run/Row/XFT
09 Pull ups
09 DB Bench press
Men 20 kg - Ladies 10 kg
Scale as required

Saturday 13 June 2009

"Saturday WOD"

Saturday 13/6/09
"Saturday WOD"
25 DU's/50 Skips
200 mtr Run
20 Burpees
50 DU's/100 Skips
400 mtr Run
15 Burpees
75 DU's/150 Skips
800 mtr Run
10 Burpees
100 DU's/200 Skips

Friday 12 June 2009

"DB Bear Complex"

Friday 12/06/07
"DB Bear Complex"
DB Deadlift
DB Hang Power Clean
DB Push Press
7 Reps of each exercise on the min every min for 20 mins
If you can't maintain 7 reps - miss one round and join back in at 6 reps per exercise
If you can't maintain 6 reps - miss one round and join back in at 5 reps per exercise
Men - 15 kg - Ladies - 8 kgs
Scale DB's as required

Thursday 11 June 2009

"Beatdown Variation 6"

Thursday 11/06/09
"Beatdown Variation 6"
R : R : XFT - 100m-200m-300m-400m-500m-400m-300m-200m-100m
Air Squats - 60 --- 50 --- 40 --- 30 --- 20 --- 30 --- 40 --- 50 --- 60
Scale Reps as required

Wednesday 10 June 2009

"Team WOD"

Wednesday 10/06/09
"Team Wod"
6 Rounds for time
400 mtrs
21 Deadlift
21 Pull ups
Men 80 kg - Ladies 50 kg
Scale as required
In teams of two take turns alternating each exercise

Tuesday 9 June 2009

"BOGOFF"

Tuesday 09/06/09
"BOGOFF"
Helen
400 mtr Run
21 KBS 24 kg
12 Pull ups
3 Rounds
5 min Rest
Karen
150 WBS
Scale as required

Monday 8 June 2009

"Borg"

Monday 08/06/09
"Borg"
800 mtrs
30 Dips
30 Pull ups
10 GHD Sit ups
400 mtrs
30 Dips
30 Pull ups
10 GHD Sit ups
800 mtrs
10 Muscle ups can done instead of the dips and pull ups
30 sit ups can be done istead of the GHD sit ups

Sunday 7 June 2009

Kev's Sunday WOD"

Sunday 07/06/09
"Kev's Sunday WOD"
20 Jumping Squats 20 kg
20 GHD Sit ups
250 mtr Run
Rounds in 20 mins
Scale as required

Saturday 6 June 2009

"The Body Snatcher"

Saturday 06/06/09
"The Body Snatcher"
5 Rounds For Time
10 Power Snatch
15 Pull ups
20 Thrusters
Men 40 kg - Ladies 22.5 kg
Scale as required

Friday 5 June 2009

"Blackjack"

Friday 05/06/09
"Blackjack"
1000 mtr Row/Run
21 Power Cleans
21 Push ups
750 mtr Row/Run
21 Power Cleans
21 Push ups
1000 mtr Row/Run
21 Power Cleans
21 Push ups
Men 40 kg - Ladies 27.5 kg
Scale as required

Thursday 4 June 2009

"Thursday WOD"

Thursday 04/06/09
"Thursday WOD"
7 Pull ups/Knees To Elbows
7 Box Jumps 24"
7 WBS 9 kg
Rounds in 20 mins
Scale as required
For those that can try L Pull ups

Wednesday 3 June 2009

"The Chief"

Wednesday 03/06/09
"The Chief"
3 Power Cleans
6 push ups
9 Squats
Do as many laps as you can in 3 mins
5 Rounds - 1 min rest between rounds
Men 60 kg - Ladies 35 kg
Scale weight as required

Tuesday 2 June 2009

" Thruster Build - 7 x 1"

Tuesday 02 /06/09
"Thruster Build - 7 x 1"
Warm up sets
1 x 10, 1 x 6, 1 x 4, 1 x 2 - Increase weight each set
Working sets
7 x 1 - Incease weight each set

Monday 1 June 2009

"It's A Kinda Jackie"

Monday 1/06/09
"It's A kinda Jackie"
For Time
400 mtrs Run/Row/XFT
30 Thrusters
20 Pull ups
600 mtrs Run/Row/XFT
25 Thrusters
15 Pull ups
800 mtrs
20 Thrusters
10 Pull ups
Men 20 kg - Ladies 12.5 kg