"Fream"

Wednesday 30/09/09

"Fream"

"Team WOD"

400 mtrs

21 Thrusters

21 pull ups

400 mtrs

15 Thrusters

15 Pull ups

400 mtrs

09 Thrusters

09 Pull ups

2 Rounds

Teams of 2 alternating each exercise

Men 423.5 kg - Ladies 27.5 kg

"Hamburguesa"

Tuesday 29/09/09

"Hamburguesa"

"Met Con WOD"

For Time

5 Pull ups

10 Push ups

15 Squats

200 mtrs

21 KBS 24 kg

12 Pull ups

400 mtrs

75 WBS 9 kg

400 mtrs

12 Pull ups

21 KBS 24 kg

200 mtrs

15 squats

10 Push ups

5 Pull ups

Scale as required

"Len"

Monday 28/09/09

"Len"

"Met Con WOD"

7 Rounds for time

7 Push ups

7 Squats

7 Bench Dips

7 SDHP 32 kg

7 Box Jumps

7 Thrusters 15 kg DBs

7 Alt Leg Lunges

Scale as required

"Sunday Met Con WOD"

Sunday 27/09/09

"Met Con WOD"

15 Hang Power Snatch

400 mtrs Run/Row/XFT

12 HPS + 3 Overhead Squat

200 mtrs R/R/X

9 HPS + 6 OHS

400 mtrs R/R/X

6 HPS + 9 OHS

200 mtrs R/R/X

3 HPS + 12 OHS

400 mtrs R/R/X

15 OHS

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Saturday Met Con WOD"

Saturday 26/09/09

"Met Con WOD"

Rounds in 20 mins

10 S/A DB Snatch(5 R & L)

10 DB Push ups

10 Alt DB Leg Lunge

250 mtrs Run/Row/XFT

Men 15 - 20 kg - Ladies 10 -12.5 kg

Scale as required

"Friday Strength/Met Con WOD"

Friday 25/09/09

"Friday Strength /Met Con WOD"

On the min

3 Power Cleans

Followed by as many Pull ups as you can in the remainder of the min

One min rest

Repeat for 10 rounds

Record the number of Pull ups in each round

Men 70 kg - Ladies 45 kg

Scale as required

"Thursday Met Con WOD"

Thursday 24/09/09

"Thursday Met Con WOD"

3 Rounds for time

400 mtrs Run/Row/XFT

21 DB Push Press

12 Deadlift (55% of 1 RM)

Men 17.5 kg DB's - Ladies 10kg DB's

Scale up or down as required

"Met Con WOD"

Wednesday 23/09/09

"Met Con WOD"

800 mtrs

45 Pull ups

45 Med Ball Cleans

800 mtrs

45 Med Ball Push ups

45 Med Ball Sit ups

800 mtrs

Med Ball exercises 9 kg

Scale as required

" Multiple Cardio WOD"

Tuesday 22/09/09

"Multiple Cardio WOD"

4 mins of each

Row/XFT/Step ups

30 seconds rest between each

1 min rest

3mins of each/30 seconds rest between

1 min rest

2mins of each/30 seconds rest between

1 min rest

1 min of each/30 seconds rest between

Record the distance in mtrs covered in each and total up for a score

Multiply step ups x 10 to get mtrs

"Strength WOD"

Monday 21/09/09

"Strength WOD"

15 Rounds of 1 Rep

1-5 Overhead Squats

6-10 Front Squat

11- 15 Back Squat

Increase weight every round

"Josh"

Sunday 20/09/09

"Josh"

Team WOD

In teams of two alternating each exercise

5 Med Ball Cleans

10 Med Ball Push ups

15 WBS

Rounds in 20 mins

Grace & Favour"

Friday 18/09/09

"Grace & Favour"

Single Modality & Single Cardio

"Grace"

30 Power Clean & Push Press

For Time

Men 60 kg - Ladies 40 kg

Scale as required

Take as much rest as required followed by

"Favour"

2400 mtrs Run, Row or XFT

"Met Com WOD"

Thursday 17/09/09

"Met Com Wod"

Rounds in 20 mins

10 Cal Row or XFT

10 KBS 24 kg/16 kg

10 Shoulder Press 40 kg/25 kg

Scale up or down as required

"Fight Gone Bad Training"

Wednesday 16/09/09

"Fight Gone Bad Training"

"Met Com"

Wall Ball Shots

SDHP(kettlebell) 32 kg

20" Box Jumps

DB Push Press 15 kg

Row for Calories

1 min of each exercise

30 secs rest between each exercise

3 Rounds - 3 mins rest between rounds

Scale weights and box height as required

Record reps and total up to get a score

"Nancy"

Tuesday 15/09/09

"Nancy"

"Met Com"

400 mtr Run

15 Overhead Squat

5 Rounds for time

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Cindy With A Rest"

Monday 14/09/09

"Met Com"

"Cindy With A Rest"

Yeah Right! As if we would let you do that!

Rounds in 20 mins

The Following combination = 1 Round

200 mtr Run/Row/XFT

Plus

3 Rounds of Cindy

(5 pull ups, 10 push ups, 15 Air squats)

"Sunday Met Com WOD"

Sunday 13/09/09

"Sunday met Com WOD"

400 mtrs Run/Row/XFT (Alternate)

15 Deadlift

30 Left/Right/Centre Med ball sit ups

Rounds in 30 mins

Deadlift Men 60 kg - Ladies 37.5 kg

Med Ball Men 9 kg - Ladies 5 kg

Scale as required

"Saturday Met Com WOD"

Saturday 12/09/09

"Saturday Met Com WOD"

Rounds in 20 mins

10 Power Cleans

15 Push ups

200 mtrs Row/Run (Alternate)

Men 50 kg - Ladies 27.5 kg

Scale as required

"Single Cardio WOD"

Friday 11/09/09

"Single Cardio WOD"

3 x 1000 mtr Row

4 mins rest between Rows

If you missed Thursday

Do the Deadlift WOD (7 x 3 reps)

"Deadlift Build"

Thursday 10/09/09

"Deadlift Build"

Strength WOD

7 x 3 reps Deadlift

Try and increase weight each set

"All The Nines"

Wednesday 09/09/09

"All The Nines"

Met Com WOD

09 Pull ups

09 Push ups

09 Air Squats

09 KBS

09 Sit ups

09 Back Extension

9 Rounds for time

Scale up or down as required

"Single Modality WOD"

Tuesday 08/09/09

"Single Modality WOD"

Teams of two alternating 1min rounds each for 20 mins

Power Clean & Push Press

Record the reps for each round and total up to set a score

Men 50 kg - Ladies 27.5 kg

Scale as required

"Gerry Finally Takes Kerry Down The Ailsle"

Monday 07/09/09

"Gerry Finally Takes Kerry Down The Aisle"

Run or Row or XFT -- 500 - 750 - 1000 - 750 - 500

Wedding Bell Swings -- 21 -- 18 --- 15 --- 12 -- 09

Dumbell Bliss Press -- 09 -- 12 --- 15 --- 18 -- 21

Men 24kg / 17.5 kg

Ladies 16 kg / 10 kg

Scale up or down as required

"Kev's Sunday WOD"

Sunday 06/09/09

"Kev's Sunday Wod"

5 Rounds for time

400 mtrs Run/Row/XFT

12 Deadlift x 75% B/W

21 Push ups

Scale up or down as required

"Make Mine A double"

Saturday 05/09/09

"Make Mine A Double"

800 mtrs Run/Row/XFT

42 KBS 24 kg

24 Pull ups

3 Rounds for time

"Relentless"

Friday 04/09/09

"Relentless"

2 Mins Row

30 secs Rest

2 Mins Box Step 20 "

30 secs Rest

2 Mins XFT

30 secs Rest

2 Mins Pull ups

30 secs Rest

2 Mins WBS

30 secs Rest

2 Mins KB Squat

Rest for 3 mins and repeat

Record your distance and reps( x 10) and total to get a score

"Big John's (Crossfit Football) Special WOD"

Thursday 03/09/09

"Big John's (Crossfit Football) Special WOD"

On the min every min

5 Burpees + as many thrusters (42.5 kg) as you can

In the remainder of the min

Keep this going until you have completed 100 Thrusters

If you can't start on the min

You must miss the round and rejoin at

The start of the next min

Scale as required IE

4 Burpees + 75 Thrusters

3 Burpees + 50 Thrusters

"Wednesday WOD"

Wednesday 02/09/09

"Wednesday Wod"

Rounds in 20 mins

5 Pull ups

5 Push ups

7 Bench Dips

12 KBS 24 kgs

OR

1 Rope Climb

2 Muscle ups

4 Handstand Push ups

8 KBS 32 kg

"Kelly"

Tuesday 01/09/09

"Kelly"

400 mtr Run/Row/XFT

30 Box Jumps 24"

30 WBS 9 kg

5 Rounds for time

Scale as required