"Thursday WOD"

Thursday 31/12/09

"A Hell Of A Way To End The Year"

200 mtr Row - 10 Push ups

200 mtr Row - 10 Sit ups

200 mtr Row - 10 Squats

200 mtr Row - 10 Back Ext

200 mtr Row - 10 Pull ups

+

75 Power Clean & Push Press

+

10 Pull ups - 200 mtr XFT

10 Back Ext - 200 mtr XFT

10 Squats - 200 mtr XFT

10 Sit ups - 200 mtr XFT

10 Push ups - 200 mtr XFT

Men 45 kg - Ladies 27.5 kg

Scale as required

"Wednesday WOD"

Wednesday 30/12/09

"Evilution"

60 secs work - 60 secs rest

1) 30 secs Step ups - 30 secs Step ups

2) 30 secs Sit ups - 30 secs Squats

3) 30 secs KBS - 30 DB Push Press

4) 30 secs Reverse Sit ups - 30 secs Push ups

5) 60 secs of the Plank

6) 30 secs Back Ext - 30 Secs DB HP CL Push Press

7) 30 secs DB Snatch R - 30 secs DB Snatch L

8) 30 secs Burpees - 30 secs SDHP

9) 30 secs Step ups - 30 secs DB Thrusters

10) 60 secs BB Disc Waiter Hold

Record your combined reps for each pair of exercises

Total up to get a score

Score a zero for the 60 sec rounds

Deduct 20 if you touch down during the Plank or have to put the disc down during the Waiter Hold

"Tuesday WOD"

Tuesday 29/12/09

"It's All Big Jim's Fault"

500 mtr Row(Optional)

50 Sit ups

25 DB Snatch R/L 17.5/10 kg

25 Pull ups

50 Squats

25 Push ups

50 Alt Leg V Sits

25 Push ups

50 Squats

25 Pull ups

25 DB Snatch R/L 17.5/10 kg

50 Sit ups

500 mtr XFT(Optional)

Scale up or down as required

"Monday WOD"

Monday 28/12/09

"Monday WOD"

800 mtr Row

10 DB Bench Press 25/15 kg

10 KBS 24/16 kg

10 CTB Pull ups

AMRAP in 20 mins

Scale up or down as required

"Sunday WOD"

Sunday 27/12/09

"The Kidsy"

10 Power Clean & Push Press

5 Rounds of Cindy

1000 mtr Row

5 rounds of Cindy

10 Power clean & Push Press

Men 40 kg - Ladies 25 kg

Scale up or down as required

" Friday 25th & Saturday 26th Closed"

"Thursday WOD"

Thursday 24/12/09

" It Came From A Gym Down Under"

1 Rep of each x 7

Power Clean

Front Squat

Push Press

Back Squat

Back Push Press

+

250 mtr Row

AMRAP in 20 mins

Men 40 kg - Ladies 25 kg

"Wednesday WOD"

Wednesday 23/12/09
"Wednesday WOD"

1000 mtr Row

50 Air Squats

40 DB push Press 15 kg

30 Alt leg Lunge

20 WBS 9 kg

10 DB SH Press 15 kg

10 Burpees

20 KTE's

30 MB Squat Cleans 9 kg

40 Sit ups

50 Air Squats

1000 mtr XFT

Scale up or down as required

"Tuesday WOD"

Tuesday 22/12/09

"Tuesday WOD"

500 mtr Row

30 Situps

10 Push ups

750 mtr Row

20 Sit ups

20 Push ups

1000 mtr Row

10 Sit ups

30 Push ups

750 mtr Row

20 Sit ups

20 Push ups

500 mtr Row

30 Sit ups

10 Push ups

For time

"Monday WOD"

Monday 21/12/09

"Monday WOD"

21 - 15 - 09

KBS 24 kg

DB Push Press 15 kg

1000 mtr Row

09 - 15 - 21

KB SDHP 24 kg

DB Hang Squat Clean 15 kg

Scale up or down as required

"Kev's Sunday Session"

Sunday 20/12/09

"Freddy C Variation"

21 - 15 - 09

KBS

DB Push Press

+

1000 mtr Row

+

09 - 15 - 21

KBS

DB Push Press

Men 24/17.5 kg - Ladies 16/10 kg

Scale up or down as required

"Saturday WOD"

Saturday 19/12/09

"The Twelve Days of Christmas"

1 Burpee
200 mtrs
3 Push ups
4 Pull ups
5 MB Sit ups
6 Squats
7 Sit ups
8 KBS
9 Alt Leg Lunges
10 Back Extensions
11 HPCL & PP
400 mtr Row

Follow as you would the song

"Thursday & Friday WOD's"

Thursday & Friday 17th & 18/12/09

WOD 1

AMRAP in 20 mins

5 Pull ups

5 Bench Dips

12 Push ups

12 KBS

WOD 2

"P A C E"

Practice Apply Commit Excel

AMRAP in 20 mins

10 Pull ups

15 Deadlift

20 Bar Jumps

25 Sit ups

Deadlift use Bodyweight or 50% of 1RM

"Wednesday WOD's"

Wednesday 16/12/09

WOD 1

Team Wod

Row/XFT + 25 Reps of

400 mtrs + Sit ups

400 mtrs + Back Ext

400 mtrs + Push ups

400 mtrs + Pull ups

400 mtrs + Squats

400 mtrs + Good mornings

400 mtrs + Shoulder Press

400 mtrs + Alt Leg Lunges

400 mtrs + Overhead Squat

400 mtrs + K B S

In teams of two, each must complete the 400 mtrs before moving on to the next exercise

Use empty bars for BB exercises and your normal KB for the swings

WOD 2

20 WBS

15 Box Step each leg

10 Knees To Elbows

05 Burpees

AMRAP in 20 mins

20" for Box Step

"Tuesday WOD"

Tuesday 15/12/09

"Row! Grace. Row!"

Row 1000 mtrs

30 Power Clean & Push Press/Jerk

Row 1000 mtrs

Men 60 kg - Ladies 37.5 kg

Monday's WOD's

Monday 14/12/09

WOD 1

"The Long Christine"

5 Rounds

500 mtr Row

12 BW/50% of your 1RM Deadlift

21 Box Jumps 20"

Make a note of your time for 3 Rounds and at completion of the 5th

Scale box height up or down as required

Sub box steps for box jumps

WOD 2

DU's/Skips x 3 - 50 - 40 - 30 - 20 - 10

Bench Sit ups -- 50 - 40 - 30 - 20 - 10

Box Steps 20" - 50 - 40 - 30 - 20 - 10

Push ups ------ 25 - 20 - 15 - 10 - 05

Pull ups ------- 25 - 20 - 15 - 10 - 05

Scale Bench/Box height as required

"Saturday & Sunday WOD"

Saturday 12th & Sunday 13/12/09

"The Twelve Days of Christmas"

1 Burpee

200 mtrs

3 Push ups

4 Pull ups

5 MB Sit ups

6 Squats

7 Sit ups

8 KBS

9 Alt Leg Lunges

10 Back Extensions

11 HPCL & PP

400 mtr Row

Follow as you would the song

"Fridays WOD,s"

Friday 11/12/09

WOD 1

"10 to 1"

WBS 9 kg

Sit ups

DB HPCL & PP 17.5 kg

Squats

Push ups

Pull ups

Start with 10 reps of each , then 9 reps, 8 reps all the way down to 1 rep of each

Scale up or down as required

WOD 2

50 - 40 - 30 - 20 - 10

Double Unders

Sit ups

Box Step ups 20"

"Thursday WOD"

Thursday 10/12/09

"Grindy"

10 Power Clean & Push Press/Jerk

5 Rounds of Cindy

10 Power Clean & Push Press/Jerk

5 Rounds of Cindy

10 Power Clean & Push Press/Jerk

If your still feeling frisky do a further

5 Rounds of Cindy

Record your time for the Standard Grindy and the extended version

Men 60 kg - Ladies 37.5 kg

Scale as required

"Wednesday's WOD's"

Wednesday 09/12/09

WOD 1

9 x 1min Rows with 1 min recovery

Go as hard as you can on each one

Record the mtrs rowed on each row

WOD 2

"Seeing Double"

400 mtr Row

15 Pull ups

400 mtr Row

15 DB Push Press 17.5 kg

400 mtr Row

15Box Jumps 20"

400 mtr Row

DB Thrusters 15 kg

Row a further 400 mtrs and then repeat the routine in reverse

Scale up or down as required

Wod 3

"Cindy"

05 Pull ups

10 Push ups

15 Squats

AMRAP in 20 mins

"Tuesday WOD'"

Tuesday 08/12/09

WOD

On the min every min for upto 20 mins

Complete 1 rep of deadlift

Men add 5 kg every min

Ladies add 2.5 kg every min

Keep going for upto 20 mins or until you fail to make the lift

Start at 45 % of your 1RM

"Monday WOD's"

Monday 07/12/09

WOD 1

"K K K"

21 - 15 - 09

Russian KBS 24 kg

S D H P 24 kg

SAP CL & Press DB or KB R & L 15/16 kg

Americam KBS 24 kg

DB or KB Thruster 15/16 kg

Scale up or down as required

WOD 2

21 - 15 - 09

W B S 9 kg

Box Jumps 20"

Push ups

Sit ups (MB optional)

Pull ups

Scale as required

"Kev's Sunday Session"

Sunday 06/12/09

"Kev's Sunday Session"

400 mtr ROW

10 WBS 9 kg

15 Pull ups

20 Back Extensions

AMRAP in 20 mins

Scale as required

"Saturday WOD"

Saturday 05/12/09

"Wacky Races"

Team WOD alternating each exercise

25 Sit ups

250 mtr Row

15 DB Bench Press

AMRAP in 25 mins

Men 20 kg - Ladies 12.5 kg

Scale up or down as required

"Friday WOD"

Friday 04/12/09

Team WOD

In teams of two alternate each exercise

Row (Calories) - 21 - 18 - 15

MB SQ CL & P - 21 - 18 - 15

Bench Hops 18" - 42 - 36 - 30

MB Sit ups(LRC) - 21 - 18 - 15

DB Push Press - 21 - 18 - 15

2 Rounds

If done as an individual complete 1 round

DB Push Press Men 15 kg - Ladies 10 kg

Med Balls Men 9 kg - Ladies 5 kg

Scale up or down as required

"Thursday WOD's"

Thursday 03/12/09

WOD 1

"Barbara"

5 Rounds with 3 mins rest between rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Go absolutely flat out on each round

WOD 2

Team WOD

In teams of two alternate each exercise

21 - 15 - 09

Row (cals)

DB Step ups 19" (use same DB's as DB Press)

Med Ball Sit ups

DB Push Press 15 kg

Bench Hops (each side)

2 Rounds

If done as an individual complete one round

"Wednesday WOD's"

Wednesday 02/12/09

WOD 1

Team WOD

In teams of two complete both exercises and all distances

Row - 1000 - 800 - 600 - 400 - 200

XFT - 1000 - 800 - 600 - 400 -200

If you finish your exercise before your team mate

Continue with Step ups until they catch up

WOD 2

4 Rounds

60 Step ups 15" - 19"

21 Squats

21 Sit ups

21 Pull ups

"Tuesday WOD"

Tuesday 01/12/09

WOD

5 Rounds

1 Power Snatch

+

3 Overhead Squat

x 5 Reps

+

400 mtrs

Men 42.5 kg - Ladies 25 kg

Scale up or down as required