Thursday, 29 March 2012

WOD 30-3-2012

A) Back Squat
4 reps @ 70%1RM
4 reps @ 75% 1RM
4 reps @ 80% 1RM
4 reps @85% 1RM

B) 15 min AMRAP
20 OH walking lunges 20/10kg plate
15KB swings 24/16kg
10 press ups
20 metre bear crawl

Wednesday, 28 March 2012

WOD 29-3-2012

A) Warm up
Junkyard dog

B) DIANE
For time:
21-15-9 reps of
Deadlift 100/60kg
Handstand push ups

C) Max rep ring dips

Tuesday, 27 March 2012

WOD 28-3-2012

A) Push Jerk
2-2-2-2-2

B) For time:
Run 400m
15 OH Squats 40/20kg
15 Toes 2 Bar
15 KB Swings 24/16kg
Run 400m
15 OH Squats 40/20kg
15 Toes 2 Bar
15 KB Swings
Run 400m

Monday, 26 March 2012

WOD 27-3-2011

A) Snatch Tekkers

B) 3 rounds for time :
15 Squat clean thrusters 40/20kg
12 Burpees
9 Pull ups

C) 3 x max rep hollow rocks

Sunday, 25 March 2012

WOD 26-3-2012

Dynamic warm up

A) Squat Clean
1-1-1-1-1

B) 5 rounds for time:
25 box jumps
20 wall ball
15 press ups (comp)
100m run

Thursday, 22 March 2012

WOD 23-3-2012

A) Deadlift
5 reps @ 60% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
2 reps @ 90% 1RM
1 rep @ 95% 1RM
1 rep @ 95% 1RM

B)For time :
150 KB swing 24/16kg
Every time you stop perform 5 box jumps

C) 3 x max effort Toes 2 bar.

Wednesday, 21 March 2012

WOD 22-3-2012

Today guys and gals we take on the CrossFit Games Open WOD 12.5

Tuesday, 20 March 2012

WOD 21-3-2012

A)3 x 400 metre sprints
Rest = Duration of run

B) 5 rounds
1 push press 60/40kg
1 strict pull up
3 push press
3 strict pull up
Max rep push press
Max rep strict pull up

Rest 90 secs between rounds.
Score is overall time plus overall reps

Monday, 19 March 2012

WOD 20-3-2012

A) Tekkers - Snatch

B) Round 1
With a continuous running clock
1st minute - 1 power clean 60/40kg, 1burpee
2nd minute - 2 power clean , 2 burpee
Continue until you fail the required reps.
Then straight into :
Round 2
1 box jump 24/20", 1 kb swing 24/16 kg
2 box jump, 2 kb swing
Continue until you fail the required reps.

C) 5 min AMRAP
Double unders

Sunday, 18 March 2012

WOD 19-3-2012

A)Back Squat
5 reps @60% 1RM
3 reps @ 70% 1RM
2 reps @ 80% 1RM
2 reps @ 90% 1RM
1 rep @ 95% 1RM

B)LYNNE
5 rounds for max reps of:
Bodyweight bench press
Pull ups

C) For time:
500 m row

Thursday, 15 March 2012

WOD 16-3-2012

A) Weighted pull ups
5-5-5-5

B) TABATA

Hand release push ups
Sledgehammer strikes
Double unders
Sumo deadlift high pull 40/25kg

Wednesday, 14 March 2012

WOD 15-3-2012

Today guys and gals we take on Open WOD 12.4

Tuesday, 13 March 2012

WOD 14-3-2012

A) Deadlift
3-3-3-3-3

B) 21-15-9 reps of :
Hang power snatch 40/20kg
Pull ups

C) 3 x 10 candlestick to lever

Monday, 12 March 2012

WOD 13-3-2012

A) Warm up and spend 10 mins working a weakness.

B) FILTHY FIFTY
For time:
50 box jump
50 jumping pull ups
50 kb swings 16kg
50 walking lunge steps
50 knees to elbow
50 push press 20kg
50 back extensions
50 wall ball
50 burpees
50 double unders

Sunday, 11 March 2012

WOD 12-3-2011

A)Snatch Balance
2-2-2-2-2

B)For time :
Run 1200m
30 squat clean thrusters 45/25 kg
Run 1200m
30 kb swing 32/24kg

C) 3 x 10 glute ham raises

Thursday, 8 March 2012

WOD 9-3-2012

A) Snatch grip deadlift
1-1-1-1-1

B) 5 rounds for time :
3 front squat @ 80%1RM
10 plyo push ups
40 double unders

C) 60 secs resisted band sprint x 2
Rest as required between efforts

Wednesday, 7 March 2012

WOD 8-3-2011

A) Warm up

B) CrossFit Games Open WOD 12.3
LETS AVE IT!!!

18 min AMRAP

15 box jump 24/20"
12 push press 52.5/35kg
9 toes 2 bar

Tuesday, 6 March 2012

WOD 7-3-2012

A) Dynamic warm up

B) Push Jerk
3-3-2-2-1

C) NANCY
5 rounds for time of:
400m run
15 OH squats 40/20kg

D) Mobility

Monday, 5 March 2012

WOD 6-3-2012

A) Tekkers - Hang squat clean

B) 20 min AMRAP

6 deadlifts 100/60 kg
7 burpee box jumps
10 kb swings 32/24kg
200 m run

Sunday, 4 March 2012

WOD 5-3-2012

A) OH Squat
2-2-2-2-2

B) For max reps:
4 mins pull ups
3 mins thrusters 40/20kg
2 mins burpees
1 min box jumps

No rest between each exercise

C) 3 rounds:
10 toes 2 bar
10 hollow rocks
30 sec plank hold

Thursday, 1 March 2012

WOD 2-3-2012

A) Tekkers - Snatch Balance

B) 5 min AMRAP
5 wall ball
10 ball slam
Rest 1 min

C) 5 min AMRAP
5 Sumo deadlift high pull 40/20kg
5 box jumps

Rest 1 min

D) 5 min AMRAP
100 m sprint
10 kb swings 24/16kg