Saturday, 31 December 2011

"Happy New Year"

CLOSED

SAT - SUN - MON

RE - OPEN TUES

02/01/12

HOURS AS NORMAL

Friday, 30 December 2011

"Friday Frolic"

Friday 30/12/11


10 RFT or AMRAP 20

5 Deadlift 50% of 1RM
10 Bar Push ups
15 Bar Jumps
200 m


Scale as required
Programming by Neil

Thursday, 29 December 2011

"Thursday WOD"

Thursday 29/12/11

"Lorraine RIP"

AMRAP 20


300 m
5 Sit ups
10 WBS
15 Squats
20 Box Jumps

Scale as required
Programming by Ronnie

Wednesday, 28 December 2011

"Wicked Wednesday"

Wednesday 28/12/11


200 m
10 Push ups
200 m
10 Squats
200 m
10 Sit ups
200 m
10 Back Ext
200 m
10 Pull ups
+
75 GTOH 45/30 kg
+
200 m
10 Pull ups
200 m
10 Back Ext
200 m
10 Sit ups
200 m
10 Squats
200 m
10 Push ups

Scale as required
Programming by Neil

Tuesday, 27 December 2011

"Tuesday WOD"

Tuesday 27/12/11

AMRAP 20

12 SA DB/KB Snatch R & L 24/16 kg
20 Alt Leg Lunge
15 HR Push ups
300 m(700 Cycle)

Scale as Required
Programming by Ronnie

Monday, 26 December 2011

Sunday, 25 December 2011

Saturday, 24 December 2011

Thursday, 22 December 2011

"Thursday Thumper"

Thursday 22/12/11

5oo m
30 Sit ups
10 Push ups
750 m
20 Sit ups
20 Push ups
1000 m
10 Sit ups
30 Push ups
750 m
20 Sit ups
20 Push ups
500 m
30 Sit ups
10 Push ups

Scale as required
Programming by Neil

Wednesday, 21 December 2011

"Wicked Wednesday"

Wednesday 22/12/11

"The Twelve Days of Christmas"

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

Follow as you would the song

Scale as required
Programming by Ronnie

Tuesday, 20 December 2011

"Tuesday WOD"

Tuesday 20/12/11

5 Rep BBC(Barbell Bear Complex) consisting of

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
Total 25 reps per set

Round 1 = 5 sets BBC followed by 500 m Row
Round 2 = 4 sets BBC followed by 400 m Row
Round 3 = 3 sets BBC followed by 300 m Row
Round 4 = 2 sets BBC followed by 200 m Row
Round 5 = 1 set BBC followed by 100 m Row

Men 40 kg - Ladies 27.5 kg

Scale as required
Programming by Neil

Monday, 19 December 2011

"Monday Madness"

Monday 19/12/11

AMRAP 20

15 Sumo Deadlift 60/40 kg
1 Bar Jump
5 Push ups
1 Bar Jump
5 Push ups
300 m(700m Cycle)

Scale as required
Programming by Ronnie

Sunday, 18 December 2011

"Kev's Sunday Session"

Sunday 18/12/11

5 Rounds For Time

10 Push ups
20 MB Sit ups
30 Bar Jumps
400 m

OR

40 - 30 - 20 - 10
Double Unders
GHD Sit ups

Scale as required
Programming by Kevin

Saturday, 17 December 2011

"Saturday Slaughter"

Saturday 17/12/11


Row - 200 - 200 - 200
KBS - 21 - 15 - 09
XFT - 200 - 200 - 200
HP Snatch - 21 - 15 - 09
Cycle - 440 - 440 - 440
Push ups - 21 - 15 - 09

KBS 24/16 kg
HP Snatch 40/27.5 kg
Cycle - L15/L10

Scale as required
Programming by Neil

Friday, 16 December 2011

"Friday Frolic"

Friday 16/12/11

AMRAP 20
05 Thrusters 45/32.5 kg
10 Pull ups
15 MB LRC Situps 9/7/5 kg
200 m

Scale as required
Programming by Neil

Thursday, 15 December 2011

"Thursday Thumper"

Thursday 15/12/11

"Every Rep Counts"

4 Rounds for time
500 m(1100 Cycle)
21 KBS 24/16 kg
15 Ring Dips
12 Sit ups
09 Squats

Scale as required
Programming by Ronnie

Wednesday, 14 December 2011

"Wicked Wednesday"

Wednesday 14/12/11

400 m(880 m Cycle)
15 - 12 - 9 - 6 - 3 of each
Deadlift 100 kg
Toes To Bar
400 m(880m Cycle)

Scale as required
Programming by Neil

Tuesday, 13 December 2011

"Tuesday WOD"

Tuesday 13/12/11


"13-12-11-10....."

800 m
DB/KB Shoulder Press 20/12.5 kg 13 reps down to 1 rep
MB Squat Clean 9/7 kg 1 rep up to 13 reps
1700 m Cycle L15/L10

Scale as required
Programming by Ronnie

Monday, 12 December 2011

"Monday Madness"

Monday 12/12/11

2000 m Row
50 Power Clean & Push Press
3500 m Cycle & L15/L10

Scale As required
Programming by Neil

Sunday, 11 December 2011

"Kev's Sunday Session"

Sunday 11/12/11

20 Pullups
Up & Dn Walking Lunges
20 KBS 24/16 kg
400 m Row
20 Burpees
Up & Dn Walking Lunges
20 Sit ups
400 m Row
20 Box Jumps 24"20"16"
Up & Dn walking Lunges
20 WBS 9/7/5 kg
400 m Row
20 Toes To Bar
Up & Dn Walking Lunges
20 Squats
400 m Row

Scale as required
Programming by Kevin

Saturday, 10 December 2011

"Saturday Slaughter"

Saturday 10/12/11

3 Rounds For Time

250 m
25 WBS 9/7/5 kg
250 m
25 KBS 24/16 kg

Scale as required
Programming by Ronnie

Friday, 9 December 2011

"Friday Frolic"

Friday 09/12/11

"Team WOD"

In teams of two share the workload

Power Clean buy in of
M/M 2000 kg
M/F 1700 kg
F/F 1400 kg

Followed by
10 Rounds Alt each exercise
5 Shoulder To Overhead 60/40 kg
7 Front Squat 60/40 kg
9 TTB/KTE/MB Sit ups

Power Clean buy out of
M/M 2000 kg
M/F 1700 kg
F/F 1400 kg

Scale as required
Programming by Ronnie

Thursday, 8 December 2011

"Thursday Thumper"

Thursday 08/12/11

"Wood" Variation - "War Of Attrition"

5 Rounds For Time

400 m
10 Burpee Bar Jumps
10 SDHP 45/30 kg
10 Thrusters 45/30 kg

Take 1 min rest between rounds
Record total time including rest time

Scale as required
Programming by Neil

Wednesday, 7 December 2011

"Wicked Wednesday"

Wednesday 07/12/11

8 RFT

250 m Row/XFT/550 m Cycle
1 Gym run
10 DB Push Press 20/12.5 kg
10 Alt leg lunge
10 Pull ups

Scale as required
Programming by Ronnie

Tuesday, 6 December 2011

"Tuesday WOD"

Tuesday 06/12/11

800 m Row
15 Shoulder Press 42.5/30 kg
800 m XFT
15 Push Press 62.5/42.5 kg
1600 m Cycle L15/10
15 Push Jerk 70/47.5 kg

Scale as required
Programming by Neil

Monday, 5 December 2011

"Monday Madness"

Monday 05/12/11

"Body Weight or Heavy Weight"

1000 m

Followed by

4 Rounds of
10 Pull ups
20 Push ups
30 Squats
40 Double Unders/100 Singles

OR

8 Rounds of
3 GTOH 62.5/42.5 kg
10 WBS 9/7/5 kg

Followed by

1000 m

Scale as required
Programming by Ronnie

Sunday, 4 December 2011

"Kev's Sunday Session"

Sunday 04/12/11

3 RFT
22 KBS 24/16 kg
22 Box Jump 24"20"16"
400 m Row
22 Pull ups
22 WBS 9/7/5 kg

Scale as required
Programming by Kevin

Saturday, 3 December 2011

"Saturday Slaughter"

Saturday 03/12/11


20 min Time limit
2000 m/4K cycle
In the time rmaining
AMRAP of
20 Sit ups
15 Box jumps
10 pull ups

Scale as required
Programming by Neil

Friday, 2 December 2011

"Friday Frolic"

Friday 02/12/11

5 Rounds
2 mins work 2 mins rest
Row 250 m - then complete as many reps as possibleof
Power Clean 62.5/42.5 kg in the time remaining
Total up your reps to get a score

Scale as required
Programming by Neil




Thursday, 1 December 2011

"Thursday Thumper"

Thursday 01/12/11

"Seeing Double"

400 m
15 Pull ups
400 m
15 DB Push Press 20/12.5 kg
400 m
15 Box Jumps 24"20"16"
400 m
15 DB/KB Thrusters 20/12.5 kg

Do another 400 m and repeat the WOD in reverse

Scale as required
programming by Ronnie

Wednesday, 30 November 2011

"Wicked Wednesday"

Wednesday 30/11/11

5 x 5 Power Clean

10 RFT or AMRAP 20
200 m
10 Deadlift @50% 1RM
10 Bar Push ups

Scale as required
Programming by Neil

Tuesday, 29 November 2011

"Tuesday WOD"

Tuesday 29/11/11

"Bahia"

1000 m
18 Hang Power Clean 42.5/27.5 kg
12 Push Press
50 Squats
15 HPC
15 PP
50 Squats
15 HPC
15 PP
50 Squats
12 HPC
18 PP
1000 m

Scale as required
Programming by Ronnie

Monday, 28 November 2011

"Monday Madness"

Monday 28/11/11

5 x 5 Heaving Snatch Balance 20/15 kg

5 RFT
15 MB Slams 9/7/5 kg
20 Sit ups
10/10 SA Hang Power Snatch
20 Alt Leg Lunges

Scale as required
Programming by Neil

Sunday, 27 November 2011

"Kev's Sunday Session"

Sunday 27/11/11

Row/XFT - 800 - 600 - 400 - 200
KBS - 05 - 10 - 15 - 20
Pull ups - o5 - 10 - 15 - 20
Burpees - 05 - 10 - 15 - 20

Scale as required
Programming by Kevin

Saturday, 26 November 2011

"Saturday Slaughter"

Saturday 26/11/11

"Team WOD"

In teams of two complete the following

1500 m
300 WBS 9/7/5 kg
300 Sit ups
300 KBS 24/16 kg

Scale as required
Programming by Peter

Friday, 25 November 2011

"Foley's Friday Frolic"

Friday 25/11/11

1 RFT

15 Squat Clean Thruster42.5/30 kg
30 Pull ups
30 KBS 28/20 kg
30 Box Jumps 24"20"16"
30 Shoulder Press 42.5/30 kg
30 MB LRC Sit ups 9/7/5 kg
30 HR Push ups
30 Toes To Bar
15 Squat Clean Thruster 42.5/30 kg

Scale as required
Programming by Neil

Thursday, 24 November 2011

"Thursday WOD"

Thursday 24/11/11

10 RFT
6 HR Push ups or 3 HSPU
5 Deadlift @50% of 1RM
6 CTB Pull ups
40 DU's or 100 Singles

Programming by Peter

Wednesday, 23 November 2011

"Wednesday WOD"

Wednesday 23/11/11

800 m Row/XFT
10 Reps down to 1 Rep
Hang Power Clean 62.5/42.5 kg
Push Press or Push Jerk
Toes To Bar
1600 m Cycle L12/8

Scale as required
Programming by Neil

Tuesday, 22 November 2011

"Tuesday WOD"

Tuesday 22/11/11

6 min AMRAP
15 KBS 24/16 kg
15 Box Step 24"20"16"

2 Min Rest

6min AMRAP
15 Deadlift 60/40 kg
15 HR Push ups

2 min Rest

6 min AMRAP
15 DB Thrusters 15/10 kg
15 Sit ups

2 min Rest

10 x 5 rep Push up Burpees

Scale as required
Total up reps done to get a score
Programming by Peter

Monday, 21 November 2011

"Monday Madness"

Monday 21/11/11

5 x 5 OHS Foundation Work

1 RFT

25 DB Shoulder Press 20/12.5 kg
50 WBS 9/7/5 kg
75 Hang Power Snatch 20/15 kg
100 DU's/300 Singles
1000 m Cycle L15/10

Scale as required
Programming by Neil

Sunday, 20 November 2011

"Kev's Sunday Session"

Sunday 20/11/11

5 RFT
50 DU's
6 Squat clean 60/40 kg
11 Toes To Bar
17 KBS 24/16 kg

Scale as required
Programming by Steph

Saturday, 19 November 2011

"Saturday Slaughter"

Saturday 19/11/11

"Team WOD"

In teams of two alternating each erxercise

AMRAP 20
200 m(400 Cycle L12/8)
15 deadlift 60/40 kg
15 DB Bench Press 20/12.5 kg
15 Pull ups
15 MB Power Cl & Press 9/7 kg

Scale as required

Programming by Neil

Friday, 18 November 2011

"Freaky Friday"

Friday 18/11/11

50 BB Push Press 40/27.5 kg
1000 m XFT L150/100
50 KBS 24/16 kg
50 sit ups
1000 m Row
50 Sit ups
50 KBS 24/16 kg
2000 m Cycle L12/8
50 BB Push Press

Scale as required
Programming by Neil

Thursday, 17 November 2011

"Thursday WOD"

Thursday 17/11/11


"Make up Day"


Pick any exercise of your choice that you need to practice

1 RFT
800 m
20 Reps
600 m
30 Reps
400 m
40 Reps
200 m
50 Reps
100 m

Programming by Ronnie

Wednesday, 16 November 2011

"Wednesday WOD"

Wednesday 16/11/11

Shoulder Press 5 x 5 Reps
@ 80% of 1RM

5 RFT or AMRAP 10

5 Power Clean 65/45 Kg
10 BB Push ups
15 Sit ups
20 Bar Jumps

Scale as required
Programming by Neil

Monday, 14 November 2011

"Monday"

Monday 14/11/11

R/X/Cx2 - 200 - 400 - 600
DB PP 20/12.5 kg - 09 - 15 - 21
Deadlift 90/60 kg - 21 - 15 - 09
KBS 24/16 kg - 09 - 15 - 21

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 15/11/11

Kettle/Spinercise

4 mins W/U Cycle @ 80 -100 - RPM L 6 - 12
21 KBS
12 mins Hill Cycle @ 70 RPM L 10 - 25
21 KBS
8 mins Sprint Cycle @ 90 - 110 RPM L 10 - 12
21 KBS
8 mins Hill Cycle @ 65 - 70 RPM L 10 - 25
21 KBS
4 mins Sprint Cycle @ 90 - 120 RPM L 10 - 12
21 KBS
4 mins Cool Down @ 60 - 80 RPM L 0 - 4

Programming By Ronnie

Sunday, 13 November 2011

Kev's Sunday Session

100 Squats
30 Box Jump
30 KBS
30 Sit-ups
30 Pull-ups
30 Burpees
30 WBS

1600m Cycle

Friday, 11 November 2011

"Friday Frolic"

Friday 11/11/11

11 Reps of each
WBS 9/7 kg
DB Clusters 12.5/8 kg
Row Cals
KBS 24/16 kg
BB Push press 30/20 kg
Sit Ups
Lunges
Goblet Squats 20/12 kg
Box Jumps 24"/16"
Pull ups
OHS 15/7.5 kg




2 mins Plank
Every time you touch down complete 1 burpee after the 2 mins






8 Tabatta Front Squats 42.5/27.5 kg




Programming by Ronnie

Thursday, 10 November 2011

"Thursday"

Thursday 10/11/11

BBC 2 Build

5 set of 7 reps
Increase weight each set


BBC 2
Power/Squat Clean & Thruster
Back Squat & Thruster


Bar may not be rested on the ground durring the set

Programming By Neil

Wednesday, 9 November 2011

"Wednesday WOD"

"Talk to the hand"

500m
15 Squat Snatches (right)
15 Dumbbell sit-ups
15 Squat Snatches (left)

750m
10 Squat Snatches (right)
10 Dumbbell sit-ups
10 Squat Snatches (left)

1000m
5 Squat Snatches (right)
5 Dumbbell sit-ups
5 Squat Snatches (left)

scale weight to suit

Tuesday, 8 November 2011

"Tuesday WOD"

Tuesday 08/11/11
"The Long Good Brindy"

500 m
1 Round of a 5 Rep BBC
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

500 m
5 Rounds of Cindy
5 Pull ups
10 Push ups
15 Squats

1 Round of a 15 Rep Grace
15 Power Clean & Push Press


5 Rounds of Cindy
500 m

I Round of a 15 Rep BBC
500 m

Men 50 kg - Ladies 30 kg



Scale as required
Programming by Neil

Monday, 7 November 2011

"Monday Madness"

Monday 07/11/11

20 min Time limit
do as many thusters as you can
followed by 400 m each round For 20 mins

Record Reps done in each attempt
And number of rounds + mtrs

Men 42.5 kg - Ladies 27.5 kg


2 min Row for Cals


Scale as required
Programming by Ronnie

Sunday, 6 November 2011

"Kev's Sunday Session"

Sunday 06/11/11

4 Rounds for Time

1 min of KBS 24/16 kg
1mins of KB Squats 24/16 kg
1 min of DU's/Singles
400 mtrs

Scale as required
Programming by kevin

Saturday, 5 November 2011

"Saturday Slaughter"

Saturday 05/11/11

AMRAP 20

250 mtrs
20 squats
15 Sit ups
10 Push ups

Programming by Neil

Friday, 4 November 2011

"Friday Frolic"

Friday 04/11/11

"5 - 3 - 1 Andy"

5 x 1 min Sprint Rows - 1 min rest between each

5 mins rest

3 Rounds of
1 min Partner MB Sit ups
1 min Partner Burpees
1 min rest between rounds

3 mins rest

2 mins of Partner Power Clean & Push Press 60/40 kg

Scale as required
Programming by Neil

Thursday, 3 November 2011

"Thursday WOD"

Thursday 03/11/11


"H.I.I.T"
(High Intensity Interval Training)


4 x 30 secs of each with 30 secs rest

a) WBS 9/7/5 kg
90 secs rest
b) SA Clean & Push Press 20/12.5 kg
90 secs rest
c) Leg Lunges
90 secs rest
d)SA Clean & Push Press 20/12.5 kg
90 secs rest
e) Box Step 16"
90 secs rest
f) Jumping Pull ups

Record total number of reps to get a score

Programmimg by Ronnie



Wednesday, 2 November 2011

"Wednesday WOD"

Wednesday 02/11/11

"Thruster Build"

Warm up sets 1 x 10 - 1 x 6 - 1 x 4 - 1 x 2
Working sets 7 x 2 reps Max out about 4/5 set
Drop back for last two sets


Pick one of the following


a) 4 x 30 secs Row with 30 secs rest
b) 4 x 30 secs DU's/Singles with 30 secs rest
c) 4 x 30 secs KBS 24/16 kg with 30 secs rest
d) 4 x 30 secs WBS 9/5 kg with 30 secs rest


Record number of reps/mtrs done in each 30 secs


Programming by Neil

Tuesday, 1 November 2011

"Tuesday WOD"

Tuesday 01/11/11

In 7 mins complete 3 Rounds of each combination

21 Wall Ball Shots 9/7/5 kg
21 Sit ups

2 mins rest

21 KBS 24/16 kg
21 SDHP 24/16 kg

2 mins rest

21(17) Cal Row
21 Push ups

Scale as required
Programming by Ronnie

Monday, 31 October 2011

"Monday Madness"

Monday 31/10/11

3 Rounds For Time

1 x 400 m
2 Laps of
5 Pull ups
10 Push Press 42.5/27.5 kg
15 Back Squat 42.5/27.5 kg


Scale as required
Programming by Neil

Sunday, 30 October 2011

"Sunday Session"

Sunday 30/10/11

5 Rounds For Time

500 m
25 Double Unders/60 Singles
15 Push ups
10 Pull ups

Programming by Neil

Saturday, 29 October 2011

"Saturday Slaughter"

Saturday 29/10/11

For 20 mins complete

Sit ups --- 2 - 4 - 6 - 8 - 10 - etc
Push ups - 2 - 4 - 6 - 8 - 10 - etc
Squat ---- 2 - 4 - 6 - 8 - 10 - etc
Run ------ 1 - 2 - 3 - 4 - 5 - etc

Programming by Ronnie

Friday, 28 October 2011

"Friday Frolic"

Friday 28/10/11


"Team WOD"

In teams of two


800 m(Split)
20 Deadlift(Each)
600 m(Split)
15 Deadlift(Each)
400 m(Split)
10 Deadlift(Each)
200 m(split)
5 Deadlift(Each)


Use upto 60% of 1RM
Programming by Ronnie

Thursday, 27 October 2011

"Thursday WOD"

Thursday 27/10/11

Neil's Holiday WOD 1 "El Greco"

400 m
20 Double unders/60 Singles
20 Hi Reach Sit ups
20 Hang Power Clean 45/30 kg
10 Double Push up Burpees

4 - 5 Rounds or 30 mins

Scale as required
Programming by Neil

Wednesday, 26 October 2011

Back Squat















Back Squat/Dip (M70kgs/L50kgs)

400 mtrs
20 Back Squat ~ 5 bench/
ring dips
600 mtrs
15 Back Squat ~ 10 bench/
ring dips
800 mtrs
10 Back Squat ~ 15 bench/
ring dips
1000 mtrs
05 Back Squat ~ 20 bench/
ring dips

With the bar in either the high-bar squat or low-bar squat, the body position is adjusted to enable the bar to remain over mid-foot

Tuesday, 25 October 2011

The Kiss of Cindy

The Kiss of Cindy

5 Pull-ups
10 Push Press (50/30)
10 Push-ups
10 Push Press (50/30)
15 Squats
10 Push Press (50/30)

200m

AMRAP 20 minutes

Monday, 24 October 2011

The Sandra

"The Sandra"
400 m
21 - 15 - 09
WBS 9/5 kg & Push ups

400 m
21 - 15 - 09
Pull ups & Squats

400 m
21 - 15 - 09
KBS 24/16 kg & Sit ups

Sunday, 23 October 2011

Kev's Sunday Session

Kev's Sunday Session

6 push press 60kg
9 deadlift 60kg
12 burpee

Amrap 10 min

Saturday, 22 October 2011

Simples

"Simples"

400m - 21 KBS - 9 Push Press
500m - 18 KBS - 12 Push Press
600m - 15 KBS - 15 Push Press
500m - 12 KBS - 18 Push Press
400m - 9 KBS - 21 Push Press

Friday, 21 October 2011

Team Wham



Team Wham!


1000m A+B
10-1 reps WBS A
1-10 reps Sit-ups B
600m A+B
100KBS A+B
600m A+B
1-10 reps Sit-ups A
10-1 reps WBS B
1000m A+B

Split workload as above.

Thursday, 20 October 2011

The Stinger

The Stinger

10rep Deadlift (75% 1RM)
10rep Barbell Push-ups
10rep Dumbbell Thrusters
10rep Burpees
200m Row/Run/XFT

AMRAP 20minutes

Wednesday, 19 October 2011

The 200

The 200

40 cal row
10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

men 50kgs, ladies 30kgs

scale to suit

Tuesday, 18 October 2011

No Name

No Name

200m
10 MB squat clean and press
10 hand release push-ups
10 weighted sit-ups
15 box step with dumbbells
400m
15 MB squat clean and press
15 hand release push-ups
15 weighted sit-ups
20 box step with dumbbells
600m
20 MB squat clean and press
20 hand release push-ups
20 weighted sit-ups
25 box step with dumbbells
400m
15 MB squat clean and press
15 hand release push-ups
15 weighted sit-ups
20 box step with dumbbells
200m
10 MB squat clean and press
10 hand release push-ups
10 weighted sit-ups
15 box step with dumbbells

scale weights to suit

programming by Peter

Monday, 17 October 2011

Monday Max

Monday Max

2 mins maximum reps row (cal)
1 min rest/recovery
2 mins maximum reps Medball sit-ups
1 min rest/recovery
2 mins maximum reps KBS
1 min rest/recovery
2 mins maximum reps WBS
1 min rest/recovery
2 mins maximum reps Lunges
1 min rest/recovery
2 mins maximum reps KB SDHP
1 min rest/recovery
2 mins maximum reps push-ups

scale weights to suit

Saturday, 15 October 2011

"Saturday Slaughter"

Saturday 15/10/11

"Team WOD"

In teams of two alternating each exercise

AMRAP 20
250 m
15 KB SDHP 24/16 kg
15 Bench Press 60/40 kg
15 Hi Touch Sit ups
15 MB P/Cl & PP 9/7 kg

Scale as required
Programming by Neil

Friday, 14 October 2011

"Friday Frolic"

Friday 14/10/11

200 m Row
25 Deadlift 60/40 kg
200 m Row
25 HPCL 60/40 kg
200 m Row
25 Front squat 60/40 kg
200 m Row
25 Push Press 60/40 kg
200 m
25 Back Squat 60/40 kg

Can be done as a Team WOD
A Rows and rests while B completes each exercise
2 mins rest and swap
B Rows and rests while A completes each exercise

Scale as required
Programming by Ronnie

"Tuesday 11/10/11

Thursday, 13 October 2011

"Thursday WOD"

Thursday 13/10/11

"UFO"

Circuit of
10 KBS 24/16 kg
10 Hi Held Wtd Sit ups 10/5 kg
10 H R Push ups
10 Hang Power Clean & Push Press 45/30 kg

C-300 m-C-200 m-C-100 m-C-200 m-C-300 m-C

Scale as required
Programming by Neil

Wednesday, 12 October 2011

"Wednesday WOD"

Wednesday 12/10/11

AMRAP 20 or 5 Rounds

10 Vertical Jump
20 Air squats
30 Wtd Leg Lunge 15/10 kg
300 m


Scale as required
Programming by Ronnie

Tuesday, 11 October 2011

"Tuesday WOD"

Tuesday 11/10/11



Power Clean 5 Reps in 40 secs - 30 secs rest
5 sets Heavy as possible

Partner Relay

Taking turns Row 100 m and 1 Basix suicide Run
Do 5 sets each


Programming by Neil

Monday, 10 October 2011

"Monday WOD"

Monday 10/10/11

"It A Wee Horror"

WBS 9/7/5 kg
Pull ups
10 --- 1
600 m
DB Thrusters 15/10 kg
Sit ups
1 --- 10

Scale up or down as required
Programming by Ronnie

Sunday, 9 October 2011

"Kevin's Sunday Session"

Sunday 09/10/11

AMRAP 10
6 Push Press 60/40 kg
9 Deadlift 60/40 kg
12 Burpees

2 Min rest


AMRAP 10
10 WBS 9/7/5 kg
15 KBS 24/16 kg
20 DU's/60 Singles


Scale as required
Programming by Kevin

Saturday, 8 October 2011

"Saturday Slaughter"

Saturday 08/10/11

"Team WOD"


In Teams of two alternating each exercise

AMRAP 20
150 m
15 KBS 24/16 kg
15 MB LRC Sit ups 9/7/5 kg
15 SDHP 24/16 kg
DB Push Press 15/10 kg

Scale as required
Programming by Neil

Friday, 7 October 2011

"Friday Frolic"

Friday 07/10/11


BBC 1 rep of each = 1 Set
Deadlift
Power Clean
Front Squat

AMRAP 20
5 Sets - 200 m
6 Sets - 200 m
7 Sets - 200 m
8 Sets - 200 m
9 Sets - 200 m
10 Sets - 200 m
And so on till 20 mins

Men 45 kg - Ladies 30 kg


Scale as required
Programming by Neil

Thursday, 6 October 2011

"Thursday WOD"

Thursday 06/10/11

5 Burpees
400 m
3 Rounds of
5 Pull ups
10 Sit ups
15 leg Lunges
600 m
"Invisible Fran"
21 - 15 - 09
Squats - Push ups
600 m
3 Rounds of
5 Pull ups
10 Sit ups
15 Leg Lumges
400 m
5 Burpees

Programming by Ronnie

Wednesday, 5 October 2011

"Wednesday WOD"

Wednesday 05/10/11

"Deadlift Build"

Warm up sets 10 - 6 - 4 - 2
Working sets 5 - 3 - 3 - 1 - 1 - 1
Increase load each set

AMRAP 7

5 Pull ups
5 weighted push ups
10 Squats

Programming by Neil

Tuesday, 4 October 2011

"Tuesday WOD"

Tuesday 04/10/11

800 m
15 SA Clean & Press R/L 24/16 kg
15 Pull ups
15 Hi Touch Sit ups
600 m
15 KBS 28/20 kg
15 Hi Touch Sit ups
15 Push ups
400 m
15 SDHP 28/20 kg
15 Hi Touch Sit ups
15 Squats
200 m
15 KB squats28/20 kg
15 Pull ups
15 Hi Touch Sit ups

Scale as required
Programming by Ronnie


"On Ramp WOD"

4 Rounds For Time
300 m
10 Pull ups

15 Squats
20 Hi Touch Sit ups

Programming By Ronnie





Monday, 3 October 2011

"Monday Madness"

Monday 03/10/11

18-15-12-9-6-3
Squat Clean 42.5/30 kg
Bar jumps
Power Snatch
WBS 9/7/5 kg

Scale as required
Programming by Neil

Sunday, 2 October 2011

"Kev's Sunday Session"

Sunday 02/10/11

21 - 15 - 09
KB Snatch R
Pull ups
KB Snatch L
Push ups
Sand Bag Run up & dn

Men 20 kg - ladies 12 kg

Scale as required
Programming by Kevin

Saturday, 1 October 2011

"Saturday Slaughter"

Saturday 01/10/11


For Time

50 Air Squats
300 m
40 Leg Lunge
400 m
30 Sit ups
500 m
20 Push ups
600 m
10 Pull ups
700 m

Programming by Ronnie

Friday, 30 September 2011

"Friday Frolic"

Friday 30/09/11

"Bear Gone Bad"

3 Rounds of 45 secs work/rest of each exercise
Deadlift
Hang power Clean
Front Squat
Push Press
Back Squat


90 secs rest between Rounds


Men 45 kg - Ladies 30 kg

Record your score for each exercise and total up
Team version - take turns of each exercise

Scale as required





Programming by Ronnie

Thursday, 29 September 2011

"Thursday WOD"

Thursday 29/09/11


"Slaying The Dragon"

20 Cal Row
30 WBS 9/7/5 kg
20 TTB
30 Box jumps 24"20"16"
20 SDHP 50/35 kg
30 Burpees
20 Shoulder To Overhead 60/40 kg

30 Pull ups


Scale as required
Programming by Neil

Wednesday, 28 September 2011

"Wednesday WOD"

Wednesday 28/09/11

"Morning & Afternoon"

4 mins of each Row/Xft/Box Step

30 secs rest beween each exercise

3 mins of each

2 mins of each


1 min of each

Record total metres done to get a score
Box step x 10 to get metres


"Evening Session"


AMRAP 20

1 yard run - 5 KBS
2 yard runs - 10 KBS
3 yard runs - 15 KBS
4 yard runs - 20 KBS
Keep adding 1 run and 5 KBS each round

Men 24 kg - Ladies 16 kg
Scale as required
Programming by Ronnie

Tuesday, 27 September 2011

"Tuesday WOD"

Tuesday 27/09/11

"The Barbell Mile"

400 m
10 Sh/Press - Push Press - Push Jerk
400 m
30 Front Squat
400 m
30 Hang Power Snatch
400 m
30 Hang Squat Clean


Men 20 kg - Ladies 15 kg
Scale as required
programming by Neil

Monday, 26 September 2011

"Monday WOD"

Monday 26/09/11

"Simply Shoulders"

R/R/XFT - 500 - 500 - 500 - 500 - 500
Pullups --- 20 --- 15 --- 10 --- 15 --- 20
Sh/Press --10 -- 15 -- 20 -- 15 -- 10
Finish with an extra 500 m

Men 40 kg - Ladies 27.5 kg

Scale as required

Programming by Ronnie

Sunday, 25 September 2011

"Kev's Sunday Session"

Sunday 25/09/11

AMRAP 20

5 KBS 24/16 kg
10 Pull ups
50 DU's/150 Singles


Scale as required
Programming by Kevin

Saturday, 24 September 2011

"Saturday Slaughter"

Saturday 24/09/11

1 min of Deadlift 70/50 kg
1 min Rest
2mins of 5 Deadlidt + 5 Burpees
1 min Rest
3 mins of 3 Deadlift + 3 Burpees + 30 DU's/60 Singles
1 min Rest
4 mins of 200 m(once) + 3 Deadlift + 3 Burpees + 30 DU's/60 Singles
1 min Rest
5 mins of 400 m(once) + 3 Deadlift + 3 Burpees + 30 DU's/60 Singles

Scale up or down as required
Programming by Neil

Friday, 23 September 2011

"Friday Frolic"

Friday 23/09/11

"The chief - Variation"


3 Power Snatch 50/35 kg
5 Burpee Bar Jumps

5 AMRAP's of 3 mins - with 1 min rest
Record completed Rounds and reps

Scale as required
Programming by Neil

Thursday, 22 September 2011

"Thursday WOD"

Thursday 22/09/11

"Heavy"

1000 m
10 Hang Power clean 60/40 kg
800 m
20 Hang Power Clean
600 m
30 Hang Power Clean
400 m
40 Hang Power Clean

OR

"Light"


600 m
MB Slams 10-8-6-4-2
Sit ups 2-4-6-8-10
200 m
Pull ups 05 - 10 - 15
Squats 15 - 10 - 05
200 m
MB Slams 2-4-6-8-10
Sit ups 10-8-6-4-2

600 m


Scale as required
Programming by Ronnie

Wednesday, 21 September 2011

"Wednesday WOD"

Wednesday 21/09/11

15 Rounds of Squats - 1 Rep per round
Trying to increase the load each round

Rounds 1 - 5 OHS
Rounds 6 - 10 Front Squat
Rounds11 - 15 Back Squat


Alternative WOD - 10,000 m Row

Programming by Neil

Tuesday, 20 September 2011

"Tuesday WOD"

Tuesday 20/09/11

AMRAP 22

250 Row
10 SA KB CL & PR(5 R/5 L)
10 Alt Leg Lunge
10 Pull ups
10 Alt leg Lunge
10SA KB CL & PR(5 R/5 L)

KB 24/16 kg
Scale as required
Programming by Ronnie

Monday, 19 September 2011

"Monday WOD"

Monday 19/09/11

For time complete the following

800 m R/R/X
50 Squats
40 Push ups
30 KBS 24/16 kg
20 Pull ups
10 Burpees
20 Pull ups
30 KBS 24/16 kg
40 Push ups
50 Squats
800 m R/R/X

Scale as required
Programming by Neil

Sunday, 18 September 2011

"Kev's Sunday Session"

Sunday 18/09/11

"Fight Gone Bad"

3 Rounds with 1 min rest between rounds

Wall Ball shots
Box Jumps
Sumo Deadlift High Pull 32.5/25 kg
BB Push Press 32.5/25 kg
Cal Row

Record the total reps done to get a score
Scale as required
Programming by Kevin

Saturday, 17 September 2011

"Saturday Slaughter"

Saturday 17/09/11


4 x
10 Deadlift
2 Sandbag Runs
+
1000 m

+
4 x
2 sandbag Runs
10 Deadlift

Scale as required
Programming by Ronnie

Friday, 16 September 2011

"Friday Frolic"

Friday 16/09/11

"Team WOD"


In pairs alternating each exercise

AMRAP 20

200 m Row
15 KBS 24/16 kg
15 Push ups
15 SDHP 24/16 kg
15 Sit ups
15 Gobblet Squats 24/16 kg
15 Leg Lunges

At 10 mins in Change to 100 m Row and 10 Reps of each
With 5 mins to go change to 60 m Run and 5 Reps of each

Scale as required
Programming by Ronnie

Thursday, 15 September 2011

"Thursday WOD"

Thursday 15/09/11

4 Rounds For Time

400 m Run
15 Burpees
15 BB Push Press 45/30 kg

Scale as required
Programming by Neil

Wednesday, 14 September 2011

"Wednesday WOD"

Wednesday 14/09/11

"Tabata This"

20 secs work - 10 secs rest x 8 rounds
Cal Row
Sit ups
Pull ups
Press ups


Squats

Record your lowest score in any round for each exercise

Programming by Ronnie

Tuesday, 13 September 2011

"Tuesday WOD"

Tuesday 13/09/11

"It Came From Crossfit Football"

AMRAP 20

3 Power Clean 70/50 kg
5 Pull ups
10 Push ups
15 Squats
200 m

Scale up or down as required
Programming by Neil

Monday, 12 September 2011

"Monday WOD"

Monday 12/09/11

"Katia"

6 min AMRAP
WBS 21/15/09
Sit ups 21/15/09


2:30 Rest

6 min AMRAP
BB Thruster(40/27.5 kg) 21/15/09

KBS (24/16 kg) 21/15/09

2:30 Rest

6 min AMRAP
Cal Row 21/15/09(Ladies 18/12/06)
Push ups 21/15/09

Scale as required
Programming by Ronnie

Sunday, 11 September 2011

"Kev's Sunday Session"

Sunday 11/09/11

1 x 800 m

Burpees - 21 - 15 - 09
Alt Leg Lunge - 21 - 15 - 09
R/R/X - 200 - 200 - 200
WBS - 21 - 15 - 09
Pull ups - 21 - 15 - 09

1 x 800 m


For Time

Programming by Kevin

Saturday, 10 September 2011

"Saturday Slaughter"

Saturday 10/09/11

"Team WOD"

In pairs alternating each exercise

200 m
15 KBS 24/16 kg
15 Hand Release Push ups

15 MB Sit ups LRC 9/7/5 kg
15 Power Clean 40/27.5 kg

6 Rounds For Time


Scale as required
Programming by Neil

Friday, 9 September 2011

"Friday Frolic"

Friday 09/09/11
"The Grinder"
5 Burpees
10 Hang Power Snatch 40 /25 kg
15 BB Push Press 40/25 kg
20 Bar Jumps
25 Sit ups
500 m3 - 4 RFT

Programming by Neil

Thursday, 8 September 2011

"Thursday WOD"

Thursday 08/09/11
"Up & Down"
2 Pistols
2 OHS 42.5/30 KGs
100 m

4
4
200 m
8
8
400 m
16
16
600 m

8
8
400 m
4
4
200 m
2
2
100 m

Programming by Ronnie

Wednesday, 7 September 2011

"Wednesday WOD"

Wednesday 07/09/11
"The Caz"
20/16/10
460 m R/R/X
KBS 24/16 kg
Pull ups
DB Push Press
Alt Leg Lunge
Scale as required

Programming by Neil

Tuesday, 6 September 2011

"Tuesday WOD"

Tuesday 06/09/11

4 Laps of
15 Deadlift 60/40 kg
15 Sit ups


600 M

2 Laps of
20 Deadlift
20 Sit ups


600 M

1 Lap of
30 Deadlift
30 Sit ups

600 m

Scale as required
Programming by Ronnie

Monday, 5 September 2011

"Monday WOD"

Monday 05/09/11

2500 m R/R/X

5 mins rest

AMRAP 15
20 Sit ups
20 DU's/60 Singles
12 KBS 24/16 kg
12 Shoulder Press 15/10 kg

Scale as required
Programming by Neil

Sunday, 4 September 2011

"Kev's Sunday Session"

Sunday 04/09/11


5 Rounds For Time


5 Power Cleans


10 Box Jumps


15 Bar/Ring Rows


20 Sit ups


Scale to suit
Programming by Kev

Saturday, 3 September 2011

"Saturday Slaughter"

3Saturday 03/09/11

"The kidsy"

10 Power Clean & Push Press 65/45 kg
5 Rounds of Cindy
(5 Pull ups 10 Push ups 15 Squats)
1000 M Row
5 Rounds of Cindy
10 Power Clean & Push Press

Scale as required
Programming by Ronnie

Friday, 2 September 2011

"Team Friday"

Friday 02/09/11

Team WOD in pairs alternating each exercise

9 WBS
9 Push ups
9 Pull ups
10 Floor Press
9 Squats
9 Sit ups
9 Cal Row
AMRAP 22

Scale as required
Programming by Neil

Thursday, 1 September 2011

"Thursday"

Thursday 01/09/11
Part 1
1 Rep of Power Snatch every 10 seconds for 5 mins

Part 2

Option 1
5 x 500 m Rows with 3 mins rest

Option 2
7 x 3 Reps of Bench Press

Programming by Neil

Wednesday, 31 August 2011

Tuesday, 30 August 2011

"Tuesday WOD"

Tuesday 31/08/11

Part 1

1 Rep Power Clean every 10 secs for 5 mins

Part 2

Option 1
7 x 3 Reps Bench press

Option 2
5 x 500 m with 3mins recovery

Programming by Neil

Monday, 29 August 2011

"Monday WOD"

Monday 29/08/11

AMRAP 20
200 m
10 SA DB CL & PP R/L 20/16 kg
10 Sit ups
10 DBS (Wood Chops)20/16 kg
10 Push ups
10 KB SDHP 24/16 kg

Scale as required
Programming by Ronnie

Sunday, 28 August 2011

"Kev's Sunday Session"

Sunday 28/08/11

21 WBS
21 KBS
Up & Dn the gym Long Jump Burpees

15 WBS
15 KBS
Up & Dn the gym LJB

09 WBS
09 KBS
Up & Dn the gym LJB

Scale as required
Programming by Kevin

Saturday, 27 August 2011

"Saturday SLaughter"

Saturday 27/08/11

Option 1
Team BBC
In pairs alternating each round
5 Reps per exercise
Deadlift
Hang Power Clean
Front Squat

Push Press

Back Squat

AMRAP 20

Option 2


"Lisa's Naughty Corner WOD"
22 Sit ups

22 WBS
22 Pull ups
22 KBS
22 Push ups
2000 m Row
22 Push ups

22 KBS
22 Pull ups
22 WBS
22 Sit ups

Programming by Neil

Friday, 26 August 2011

"Fusilier Jamie"

Friday 26/08/11
Today's WOD is in Tribute to a young soldier who died after a road crash which also left his colleague seriously injured.
Fusilier Jamie Candlish, from Hamilton, was a passenger in the Vauxhall Corsa which crashed with another car near Penicuik on Friday night.
The 20-year-old had been working at the Edinburgh Tattoo that night, having returned from Afghanistan in April.

"FUSILIER JAMIE"
20 Alt Leg Lunge
15 MB Sit ups LRC

10 Push ups
05 Pull ups
250 m Hill run
AMRAP 20
Programming by Neil

Thursday, 25 August 2011

"Thursday WOD"

Thursday 25/08/11

Complete the following for time

200 m
30 OHS 42.5/30 kg
30 Box Jumps 24"20"16"
400 m
20 OHS
20 Box Jumps
800 m

10 OHS
10 Box Jumps
1000 m
Scale as required
Programming by Ronnie

Wednesday, 24 August 2011

"Wednesday WOD"

Wednesday 24/08/11
Back Squat Build 5 x 3 Reps
Followed by
R/R/X - 250 - 250 - 250 - 250

Squats - 20 -- 15 -- 10 -- 05

Burpees 05 -- 10 -- 15 -- 20

Use 50 - 60% of 1RM
Programming by Neil

Tuesday, 23 August 2011

"Tuesday WOD"

Tuesday 23/08/11

"2:30 am"

AMRAP 20

3 Laps of

3 Push ups

6 Sit ups

9 Squats

+

12 Hang Power Cleans 60/40 kg

200 m

Scale as required

Programming by Ronnie

Monday, 22 August 2011

"Monday WOD"

Monday 22/08/11
3 - 5 RFT

21 SDHP 35/22.5 kg
15 Thrusters 35/22.5 kg
09 KBS 24/16 kg
400 m


Scale as required

Compare to 07/08/2010

Programming by Neil

Sunday, 21 August 2011

"Kev's Sunday Session"

Sunday 21/08/11
AMRAP 20
100 Singles
25 J/Pull ups
15 WBS 9/7/5 kg
05 Burpees
Scale as required
Programming by Kevin

Saturday, 20 August 2011

"Saturday Slaughter"

Saturday 20/08/11
10 Pull ups
20 Sit ups
30 Squats
400 m
21 Thrusters 42.5/30 kg
800 m
21 Thrusters 42.5/30 kg
400 m
30 Squats
20 Sit ups
10 Pull ups
Scale as required
Programming by Ronnie

Friday, 19 August 2011

"Get Carried Away"

Team Fiday Workout

In teams of two, alternating
complete as many rounds as possible
in twenty two minutes of:

10 WBS (each, 9/5)
1 Short Farmers Walk each (20/10)
10 MB Sq/C & Press
1 Medium Farmers Walk each
10 MB sit-ups each
1 Long Farmers Walk each
100m row each

Scale weights to suit

Programming by Ronnie

Thursday, 18 August 2011

"Thursday WOD"

Thursday 18/08/11


"Megan's Choice - Variation I"


10 RFT or AMRAP 20
5 Power Clean @ 75/50 % 1RM
10 Bar Push ups
15 Bar jumps
200 m

Scale as required

Programming by Neil


Wednesday, 17 August 2011

"Wednesday WOD"

Wednesday 17/08/11

Complete the following for time

400 m

50 WBS 9/7/5 kg

40 Sit ups

30 Box Jumps 24"20"16"

20 DB Thrusters 15/10 kg

10 Double push up Burpees

20 DB Thrusters 15/10 kg

30 Box Jumps 24"20"16"

40 Sit ups

50 WBS 9/7/5 kg

200 Single skips or 50 DU's


Programming by Peter

Tuesday, 16 August 2011

"Tuesday WOD"

Tuesday 16/08/11

"Deadlift Build"

Warm up sets 10 - 6 - 4 - 2

5 x 5 reps increasing each set if possible

Followed by

10 RFT of

200 m

3 Deadlift @ 75% 1RM

Programming by Neil

Monday, 15 August 2011

"Monday WOD"

Monday 15/08/11

"Simples"

AMRAP 20

250 m

15 KBS 24/16 kg

15 Pull ups

15 DB Push Press 20/12.5 kg

15 Sit ups

Scale as required

Programming by Ronnie

Sunday, 14 August 2011

"Kev's Sunday Session"

Sunday 14/08/11

Complete for time

Row - 200 - 200 - 200

Snatch - 13 - 11 - 07

Row - 200 - 200 - 200

P/Cl& PPJ - 13 - 11 - 07

Men 60/40 kg - Ladies 40/27.5 kg

Scale as required

Programming by Kev

Saturday, 13 August 2011

"Saturday Slaughter"

Saturday 13/08/11

Complete the following for time

500 m

30 Sit ups - 10 Push ups

750 m

20 Sit ups - 20 Push ups

1000 m

10 Sit ups - 30 Push ups

750 m

20 Sit ups - 20 Push ups

500 m

30 Sit ups - 10 Push ups

Scale as required

Programming by Neil

Friday, 12 August 2011

"Friday Frolic"

Friday 12/08/11

"It's Friday - It's 5 O'clock - It's Crackerjack"

Team WOD in pairs alternating exercises

AMRAP 20

250 m Row

20 WBS 9/7/5 kg

15 Walking Leg Lunge P/leg

10 hanging KTE

5 Burpees

Scale as required

Programming by Neil

Thursday, 11 August 2011

"It happened on a Saturday"

Thursday 10th August 2011

1Sit-up, 1 Press up, 1 Squat
Run 1 Circuit


As many rounds as possible in twenty minutes

Wednesday, 10 August 2011

"Wednesday WOD"

Wednesday 10/08/11

"It Came From A Land Down Under"

AMRAP 20

1 Rep of each x 7

Power Clean

Front squat

Push Press

Back Squat

Back Push Press

+

250 m Row

Every time you rest the bar on the floor

during a round it will cost you a Burpee

Men 40 kg - Ladies 25 kg

Scale as required

Programming by Neil

Tuesday, 9 August 2011

"Triplet"

Tuesday 09/08/11
"Triplet"

1) Karen
150 WBS 9/7/5 kg

Rest as required

2) 50% Angie
50 Pull ups
50 Push ups
50 Sit ups
50 Squats

Rest as required

3) 2000 m Row

Programming by Ronnie

Monday, 8 August 2011

"Monday WOD"

Monday 08/08/11

"Welcome to Hell"

200 m + 10 Push ups

200 m + 10 Sit ups

200 m + 10 Back Ext

200 m + 10 Pull ups

200 m + 10 Squats

75 GTOH 45/30 kg

10 Push ups + 200 m

10 Sit ups + 200 m

10 Back Rxt + 200 m

10 Pull ups + 200 m

10 Squats + 200 m

Scale as required

Programming by Neil

Sunday, 7 August 2011

"Kev's Sunday Session"

Sunday 07/08/11

AMRAP 20

5 Power Clean & PP

10 Sand Bag Squats

15 MB Sit ups 9/7/5 kg

200 m Row

Scale as required

Saturday, 6 August 2011

"Turn Left"

Saturday 06/08/11

AMRAP 20
250 m
5 Deadlift 70/45 kg
7 Pull ups
9 KBS 24/16 kg
11 Push ups

Scale as required

Programming by Ronnie

Friday, 5 August 2011

"An Old Friday Friend"

Friday 05/08/11
"Team WOD"

In teams of two complete 2 rounds

Alternating each exercise
21 - 18 -15
Cal Row
MB Squat Clean & Press 9/7
Bench Hops
Push ups
DB Push Press 15/10

If on you're own, do one round
Scale as required
Programming by Ronnie

"Thursday WOD"

Thursday 04/08/11

"It's All Big Jim's Fault"

500 m Row

50 Sit ups

25 DB Snatch R/L 20/12.5 kg

25 Pull ups

50 Squats

25 Push ups

50 Alt V Sits

25 Push ups

50 Squats

25 Pull ups

25 DB Snatch R/L 20/12.5 kg

50 Sit ups

500 m XFT

Scale as required

Programming by Neil

Wednesday, 3 August 2011

"There is a storm coming"

Wednesday 03/08/11

Hang Power clean Build 10 x 2 Reps
General strength warm-up followed by 10 by 2 reps.
Build towards your maximum at the fourth rep and attempt
to maintain that weight for the remainder of the reps.

Followed by
BB Thruster 42.5/27.5 kg
Box Jump 24"20"16"
10 - 1 & 1 - 10
Thruster at one end of the gym, Box jump at other end of the yard,
alternate each exercise.

Followed by
Timed Static Hold
Scale as required
Programming by Ronnie

Tuesday, 2 August 2011

"Tuesday WOD"

Tuesday 02/08/11

3 - 5 RFT

300 m

15 B/Squat 60/40 kg

15 MB LRC Sit ups

9 B/Squat

9 MB LRC Sit ups

Scale as required

Programming By Neil

Monday, 1 August 2011

"Homage to the Games"

Monday 01/08/11

10 Cal Row
30 WBS 9/7/5 kg
20 T T B
30 Box Jumps 24"20"16"
20 SDHP 24/16 kg

1000 m Run/Row/Crosstrain or cycle 2.5Km

20 SDHP
30 Box Jumps
20 T T B
30 WBS
20 Cal Row

Scale as required
Programming by Ronnie

Sunday, 31 July 2011

"Sunday Session"

Sunday 31/07/11

"A War of Attrition"

25 KBS 24/16 kg

5 Rounds of 5 Rep BBC

5 Deadlift

5 HPC

5 F/Squat

5 P/Press

5 B/Squat

1000 m

5 rounds of 5 Rep BBC

25 KBS 24/16 kg

Men 40 kg - Ladies 25 kg

Scale as required

Programming by Neil

Saturday, 30 July 2011

"Saturday Slaughter"

Saturday 30/07/11

21 - 15 - 09

Box Jumps 24"20"16"

KBS 24/16 kg

BB Push Press 40/25 kg

50 - 40 - 30

Du's/Singles x 3

Sit ups

Scale as required

Programming by Neil

Friday, 29 July 2011

"Friday Frolic"

Friday 29/07/11

"Team WOD"

In teams of two alternate each exercise

AMRAP 20

5 Burpees

10 HR push ups

15 MB LRC Sit ups

100 m

100 m

Scale as required

Programming by Neil

Thursday, 28 July 2011

"Thursday WOD"

Thursday 28/07/11

Shoulder Press

Warm up sets 10 - 6 - 4 - 2 - 1

Working sets 4 x 5 Build

Push Press Build 3 x 5

Followed by Mini Wod

30 - 20 - 10

WBS 9/7/5 kg

Pull ups

Scale as required

Programming by Ronnie

Wednesday, 27 July 2011

"Wednesday WOD"

Wednesday 27/07/11

300 m

30 KBS 24/16 kg

300 m

30 SDHP 24/16 kg

300m

30 SA Power Clean & Push Press 24/16 kg

300 m

30 KB Squat

300 m

30 Alt RKBS 24/16 kg

300 m

30 KG/DB Thruster 16/8 -12 kg

Scale as required

Programming by Neil

Tuesday, 26 July 2011

"Tuesday WOD"

Tuesday 26/07/11

20 Pull ups

100 m

20 DB HPCL & SH Press

100 m

15 Pull ups

200 m

15 DB HPCL & SH Press

200 m

10 Pull ups

300 m

10 DB HPCL & SH Press

300 m

5 pull ups

400 m

5 DB HPCL & SH Press

400 m
Men 20 - Ladies 12.5 kg

Scale as required

Programming by Neil



Monday, 25 July 2011

"Monday WOD"

Monday 25/07/11

"San Diego Starter"

AMRAP 20

400 m

12 Deadflift 50% of 1RM or B/W

21 Box Jumps 24"20"16"

12 DB Push Press 20/12.5 kg

Scale as required

Programming by Neil

Saturday, 23 July 2011

"Saturday WOD"

Saturday 23/07/11

Move entire gym from unit 16

to unit 11/13 for time

2 hours and 10 mins

Well doned to all that took part

Programming by Neil and Ronnie

Friday, 22 July 2011

"Friday Frolic"

Friday 22/07/11

Team Wod

In teams of two alternating each exercise

Complete 2 Rounds of

400 m

21 Front Squat

21 MB Squat CL & Press

300 m

15 Front Squat

15 MB Squat CL & Press

200 m

9 Front Squat

9 MB Squat CL & Press

Men 50 kg - Ladies 30 kg

If on your own do one round

Scale as required

Programming by Ronnie

Scale as required

Thursday, 21 July 2011

"Thursday WOD"

Thursday 21/07/11

"A Hell Of A Way To Spend Your Birthday"

540 m

54 KBS 24/16 kg

540 m

54 MB Sit ups LRC 9/7/5 kg

540 m

54 Power Clean & Push Press 45/30 kg

Scale as required

Programming by Neil

Wednesday, 20 July 2011

"Wednesday WOD"

Wednesday 20/07/11

In Teams of two Complete

as many mtrs as possible in 30 mins

Only one team member working at any one time

If doing it on your own

Work for 20 mins

Programming by Ronnie

Tuesday, 19 July 2011

"Tuesday WOD"

Tuesday 19/07/11

5 RFT

10 Deadlift

5 Hang Power Clean

5 Push Press

500 m

Men 65 kg - Ladies 42.5 kg

Scale as required

Programming by Neil

Monday, 18 July 2011

"Sunday & Monday WOD"

Sunday & Monday 17 & 18/07/11

3 - 4 RFT

20 Cal Row

30 Push ups

40 Sit ups

50 Squats(SB optional)

Scale as required

Programming by Kevin

Saturday, 16 July 2011

"Satuday Slaughter"

Saturday 15/07/11

"The Camel" Variation

AMRAP 20

05 Hang Power Cleans 40/25 kg

10 Sit ups

15 Push Press 40/25 kg

20 Squats

Scale as required

Programming by Neil


Friday, 15 July 2011

"Friday Frolic"

Friday 15/07/11

"Simon Says"

800 mtr Row

21 - 15 - 09

Thrusters 45/30 kg

Pull ups

800 mtrs Run

Team version

In teams of two

Double up the Distance and numbers

Scale as required

Programming by Neil

Thursday, 14 July 2011

"Julie H"

"Julie H"

Run/Row/Xft EITHER
500m, 750m, 1000,
30 reps Single Arm Hang Power Clean & Push Press (20/12.5)
EITHER 500m, 750m, 1000m
30 reps Dumbbell Swing

repeat

whichever distance option you choose, applies throughout

A "Ronnie Original"

Wednesday, 13 July 2011

"Wednesday WOD"

Wednesday 13/07/11

"Excellence: Always earned - Never given"

400 m

21 S D H P

400 m

21 Squat Clean

400 m

21 Front Squat

400 m

21 Thruster

400 m

21 Back Squat

400 m

Men 45 kg - Ladies 30 kg

Scale as required

Programming by Neil

Tuesday, 12 July 2011

"Tuesday WOD"

Tuesday 12/07/11


3 - 5 RFT


400 m


20 Deadlift


20 Push ups


10 Deadlift


10 Push ups


Men 60 kg - Ladies 40 kg


Scale as required


Programming by Ronnie

Monday, 11 July 2011

"Monday WOD"

Monday 11/07/11

"Beatdown"

R/R/X - 400 - 600 - 800 - 600 - 400

KBS ---- 21 --- 18 --- 15 --- 12 --- 09

DB PP -- 09 --- 12 --- 15 --- 18 --- 21

Men 24- 20 kg

Ladies 16 - 12.5 kg

Scale as required

Programming by Neil

Saturday, 9 July 2011

"Saturday WOD"

Saturday 09/07/11

"Steph"

R/R/X - 400 - 600 - 800 - 600 - 400

P/Clean -- 21 -- 18 -- 15 -- 12 -- 09

P/Press -- 09 -- 12 -- 15 -- 18 -- 21

Men 42.5 kg - Ladies 27.5 kg

Scale as required

Programming by Ronnie

Friday, 8 July 2011

"Friday Frolic"

Friday 08/07/11

"Team WOD"

In teams of two alternate each exercise

AMRAP 20

15 BB Bench Press 60/40 kg

15 MB Sit Ups LRC

200 m

Scale as required

Programming by Ronnie

Thursday, 7 July 2011

"Thursday WOD"

Thursday 07/07/11

3 RFT

400 m

Followed by

3 Rounds of Cindy

5 Pull ups

10 Push ups

15 Squats

Followed by

21 KBS 24/16 kg

Scale as required

Programming by Neil


Wednesday, 6 July 2011

"Wednesday WOD"

Wednesday 06/07/11

"Vanity"

1000 m

10 Reps of each

OHS 27.5 kg

OHS-Sit ups

OHS-Sit ups-MBCL+P

OHS-Sit ups-MBCL+P-LL

OHS-Sit ups-MBCL+P-LL-KBS24/16 kg

OHS-Sit ups-MBCL+P-LL

OHS-Sit ups-MBCL+P

OHS-Sit ups

OHS

1000 m

Scale as Required

Programming by Ronnie

Tuesday, 5 July 2011

"Tuesday WOD"

Tuesday 05/07/11

"Filthy Fifty"

50 Box Jumps 24"20"16"

50 Junping Pull ups

50 KBS 16/12 kg

50 Alt Leg Lunge

50 Knees To Elbows

50 Push Press 20/12.5 kg

50 Back extension

50 WBS 9/7/5 kg

50 Burpees

50 Double Unders/250 Singles

30 or 40 Rep versions

Scale as required

Programming by Neil