Archive for October, 2011

31st October

October 31st, 2011

The halloween special
A;
Max rep Clean
B;
21 -15 -9
Deadlift 60/40kg
Push Press 40/30kg
Burpees
Double Unders

C; 3 x Max Toes to Bar

26th October

October 27th, 2011

30, 20 ,10
Push ups
KB slingshots
800m run
30,20,10
toes to wall
15/20kg plate lunge
Run 800m

Part B

4 by 45 sec plank
50 side 2 side med ball
50 v-sit med ball chest pass

25th of October

October 25th, 2011

Warm up / practice
pistol squats
L sits
WOD
Tabata
Shuttle runs
V sit ups
Row
Squats

24th of October

October 25th, 2011

Bradshaw”

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

21st October

October 21st, 2011

Get ready for next friday’s Halloween Party. Make sure you come fancy dress.

4 Rounds for Time

100 skips

20 kettlebell swings

10 deadlifts 90kg/ 70kg

7  burpees

20th October

October 21st, 2011

Happy Birthday Sally

5 rounds for Time

12 ring dips

9 cleans 60kg/ 40kg

6 front squats

3 push jerks

     _

Run 800

Click on Date to post time

WOD 19th October

October 19th, 2011

Five rounds for time of:
Run 200 meters
7 Chin ups
7 Dips
Run 200 meters
7 Ring push-ups
Run 200 meters
30 Ring Leg raises
Run 200 meters
20 Squats

Wod 18th October

October 18th, 2011

‘The Doddle’
Part A
Shoulder Press
5,5,5,5,5
Part B
4 rounds for time
50 step ups
40 Squats
30 Sit ups
20 Burpees
10 Chin ups

WOD 17th October

October 17th, 2011

5 Rounds for time

100 Skips

20 Push ups

7 Cleans

14 K.B Swings

Wod 14th October

October 14th, 2011

Sorry Henry it has changed from Angie to

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 kg
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders