Alternative Fitness Blog

Tuesday 31 January

2012-01-30T20:55:00.001Z

Buy In

2 min Double Under Challenge

Wod:

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Cash Out:

10 min MWOD

Monday 30 January

2012-01-29T19:51:00.003Z

Buy In:

5 x 200m row. Rest 60 secs between intervals

Wod:

8 Min AMRAP

3 x Push Press (Use between 60/80kg men 30-50kg women)
5 x Strict Pull Ups

Cash out :

10 Min MWOD

Results:

Friday 27th January

2012-01-26T21:02:00.002Z

Buy In

Resting 60 seconds between sets:

Bench Press 2-2-2-2-2-2-2-2-2-2 @ 60% 1rm
WOD

4 Rds @ 24/16

Run 150m
5 x Kettlebell swing
5 x KB Front Squat
5 x Kettle Bell Push Press
5 x Push Ups on KB
3 x Rope Climbs

Cash Out

10 mins MWOD

Results:

Thursday 26 January

2012-01-25T21:09:00.002Z

Buy In

3 rds

30 Second Plank - neutral
30 second Plank - Left Side
30 Second Plank - Right Side

WOD

5 Rds

20 x GHD Sit Ups (Scale to Abmat sit Ups)
50 x Double Unders

Cash Out

10 mins MWOD

Results:

Wednesday 25 January

2012-01-24T21:13:00.001Z

Buy In

5-5-3-3-1-1 Front Squats

WOD

10-to-1

Clean & Jerk (60/40)

Follow each set with a round of Cindy

5 Pull Ups
10 Press Ups
15 Squats

Cash Out 10 mins MWOD

Results:

Tuesday 23rd January

2012-01-23T21:45:00.001Z

Buy In

KB Ladder

WOD

400m run

3 rounds 21-15-9

Sumo deadlift high pull (40/30kg)
Bar Facing Burpees
Power snatch (40/30kg)

400m run

Cash Out 10 mins MWOD

Results:

Monday 23rd January

2012-01-23T21:21:00.002Z

Results

Sunday 22nd January

2012-01-21T14:05:00.003Z

OPEN GYM 10:00-12:00

CLASS WOD STARTS AT 10:30

"THE SEVEN"

7X HSPU
7X THRUSTER 60/40KG
7X K2E
7X DEADLIFT 110/70KG
7X BURPEES
7X KB SWINGS 32/24KG
7X PULL UPS

Great session today guys. I know its a tough one. Well done!

2012-01-21T13:21:00.002Z

Results Sat WOD

Friday 20th January

2012-01-19T21:54:00.000Z

Buy In:

Front Squat 3-3-3-3-3

WOD:

3 Rounds

21-15-9

Pull ups
Ring Dips
Burpee Box Jumps

Thursday 19th January

2012-01-18T21:41:00.003Z

WOD

“Milestone”

400m Run
30x KB Swings 24/16kg
30x hand release press ups
30x Box jump 24"
30x OHSquat 40/30kg
400m run
30x OHSquat
30x Box Jump
30x Press up
30x KB Swings
400m Run

Wednesday 18 January

2012-01-17T21:19:00.003Z

Buy In:
2 min AMRAP
KB Long Cycle Clean & Jerk @ 16kg

WOD:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cash Out:

10 min MWOD

Results

Tuesday 17th January

2012-01-16T21:03:00.001Z

Buy In

1 Mile Run

Wod
4 rounds, 20-15-10-5x reps
Front squats (60/40kg)
Ring push-ups
Row (calories)

Cash Out

10 min MWOD

Results:

Monday 16th January

2012-01-16T20:44:00.002Z

Buy In:

Power Snatch 1-1-1-1-1

WOD

9min AMRAP

3x Power Snatch
3x OHS
3x Burpee

Results

Sunday 15th January

2012-01-15T12:16:00.003Z

WOD

Tom’s Birthday WOD
27 Double unders
27 Bar facing Burpees
27 Thrusters 30/40
27 Box jumps
27 SDHP 30/40
27 Push ups
27 Overhead squats 30/40
27 pull ups

Results for Sat/Sun

Friday 12th January

2012-01-12T22:11:00.000Z

Buy In

Deadlift

3-3-3-3-3

WOD

Too Easy

3 rounds, 21-15-9x reps
Overhead squat (50/30kg)
Sumo deadlift high pull (50/30kg)
Run 400m

Thursday 12th January

2012-01-11T21:49:00.002Z

Buy In

3x 800m run. 3min rest between each one. Calculate total time.

WOD

"Isabel"

30x Snatch 60/40kg

Cash Out:
10 min MWOD

Results

Wednesday 11 January

2012-01-10T21:11:00.001Z

Wednesday 11 January

Buy In:
5-5-5-5-5 Push Press

Wod:

Diane
21-15-9
Deadlift @100/75
Handstand Push Ups

Cash Out:

10 Min MWOD

Monday 9th January

2012-01-09T21:57:00.004Z

Buy In:

Back Squats

3-3-3-3-3

WOD:

"Cindy"
20 AMRAP

5x Pull ups
10x Press ups
15x Squats

Results

Tuesday 10th January

2012-01-09T21:32:00.003Z

Buy In:

Whiteboard Warm up

WOD:

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Results:

Sunday 8th January

2012-01-08T13:00:00.002Z

Buy In:

Muscle Up Drills

WOD:

Jason

ason
For time
100x Squats
5x Muscle-ups
75x Squats
10x Muscle-ups
50x Squats
15x Muscle-ups
25x Squats
20x Muscle-ups

Results for Sat 7th and Sun 8th

Friday 6th January

2012-01-05T21:22:00.001Z

Buy In:

Tabata Double unders 20:10

Wod:

Elizabeth:
3 rounds

21-15-9
Squat Clean 60/40kg
Ring Dips

Cash Out:

10 Min MWOD

Results:

Thursday 5th January

2012-01-04T20:37:00.001Z

Buy In:
Tabata Row 20:10

Wod:

Helen:
3 rounds

400m Run
21 KB Swings
12 Pull ups

Cash Out:

10 Min MWOD

Results

Wednesday 4 January

2012-01-04T16:43:00.001Z

Buy In:
Burgenor Warm Up

Establish a 1 rm clean and jerk

Establish a 1 rm snatch

Wod:

Grace
30 x Clean and Jerk (60/40)

Cash Out:

10 Min MWOD

Tuesday 3 January

2012-01-04T16:36:00.003Z

Buy In:

1km run time trial

Wod:

Angie

100 x Pull Ups
100 x Press Ups
100 x Sit ups
100 x Squats
Cash Out:

10 Min MWOD

Results:

Saturday 31 December

2011-12-30T21:29:00.004Z

Buy In:

5-5-5-5-5
Back Squat

Wod:

Row 2012m
20 x Push Press (60/40)
12 x Pull Ups
20 x KB Swings (24/16)
12 x HSPU
20 x GHD Sit Ups
12 x KB Clean & Jerk (24/16 x 2)
20 x Bow jumps
6 x Power Snatch (60/40)
6 x Rope Climb

Cash Out:

10 min MWOD

Results:

Friday 30 December

2011-12-29T13:47:00.002Z

Buy In:

3 x 500m row Rest 3 Mins Between each Round

Wod

10 Rds

5 x Hang Power Cleans 50/30
10 x Lunge Walks 50/30 (5/leg)

Rack bar on back for Lunges

Cash Out:

10 min MWOD

Thursday 29th December

2011-12-28T12:14:00.002Z

Buy In:

Shoulder Press

3-3-3-3-3

WOD

15 AMRAP

5x Deadlift 120/80kg
13x Pull ups
9x Box Jumps 24"

Wednesday 28th December

2011-12-28T10:09:00.001Z

Buy In:

200 Double Unders

WOD

15 AMRAP

7x Med Ball Clean
7x Press Ups

Saturday 24 December

2011-12-23T19:15:00.002Z

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Results:

Friday 23 December

2011-12-22T20:38:00.003Z

Buy In:

500m Row

WOD:

21-15-9 reps for time of:

60/40 Power Clean
GHD sit-up

Cash Out:
10 min MWOD

Results:

Thursday 22 December

2011-12-21T20:25:00.001Z

Buy In:

1-1-1-1-1

Bench Press

Wod:

Kelly

5 Rds

Run 400m
30 x Box Jump (24/20)
30 x Wall Ball (20/10)

Cash Out:

10 Min MWOD

Wednesday 21 December

2011-12-20T21:27:00.003Z

Buy In:

3-3-3-3-3 Overhead Squat

Wod:

21-15-9

Man Makers
Pull Ups

Cash Out:

10 Min MWOD

Results:

Tuesday 20th December

2011-12-19T21:43:00.001Z

Buy In:

Tabata Rowing 20:10

Wod:

10 rounds for time of:
3x Squat Cleans 80/40kg
4x handstand push-ups

Cash Out

10 Mins MWOD Buy In:

Results:

Monday 19 December

2011-12-18T13:58:00.002Z

Buy In:

1-1-1-1-1 Deadlift

Wod:

12 Days of CrossFit Christmas

12 Clapping push ups
11 Fran weight thrusters (40/30 kg)
10 Power snatches (40/30 kg)
9 Overhead squats (40/30 kg)
8 Double unders
7 Weighted lunge walks (20kg/10kg disc overhead)
6 Kipping pull ups
5 BOX JUMPS (24/18 inch)
4 Burpees please
3 Deadlifts
2 Toes to bar
1 60/40kg clean and jerk

To be performed like the song:

On the 1st day of christmas my true love gave to me:1 60kg clean and jerk
On the 2nd day of christmas my true love gave to me:2 Toes to bar

Cash Out

10 Mins MWOD

Thursday 15th December

2011-12-14T20:13:00.002Z

Kerry's Birthday WOD

Buy In:

Ring rows 3 x 10reps

WOD:

30-25-20-15-10

Burpees
Box Jumps
Toes to bar

Cash Out

10 mins MWODOK

Wednesday 14 December

2011-12-13T20:50:00.000Z

Buy In:

2 Min Press Ups Challenge

WOD:

Jerry

Run 1 Mile
Row 2km
Run 1 Mile

Cash Out

10 mins MWOD

Tuesday 13th December

2011-12-12T21:08:00.001Z

Buy In:

2min AMRAP Strict Pull ups

WOD:
3 rounds
Run 800m
10x Burpee box jumps 24/20"
20 KB swings 24/16kg
30x Squats
40x Walking lunge steps

Cash Out

10 mins MWOD

Results:

Monday 12 December

2011-12-11T15:45:00.004Z

Buy In:

1-1-1-1-1
Front Squat

WOD:

Death by Clean and Jerk (60/30)

Perform 1 Clean & Jerk every minute on the minute.

Cash Out

10 mins MWOD

Results

Sunday 11th December

2011-12-11T10:16:00.000Z

Devil's Playground

6 rounds
Choose a single load that will be used consistently with each movement.
6x Deadlift
6x Power clean
6x Push-press
6x Clean & jerk
6x Power snatch
6x Overhead squat

Saturday 10th December

2011-12-09T21:47:00.001Z

Dave's not so much Surprise WOD

Buy In:

400m Run Time Trial

WOD:
3 Rounds for time:

15 KB Swings 24/16
20x Overhead Lunge steps 15/10kg
25x Press ups
30 Air Squats

Cash Out

10 mins MWOD

Results

Friday 9th December

2011-12-08T22:12:00.002Z

Buy In:

2min AMRAP

GHD Sit Ups

WOD:

Max rounds in 15 minutes

5x SDHP 60/40kg
7x Wall ball burpees 20ib/10lb
10x Box jumps (24")

Cash Out

10 mins MWOD

Thursday 8 December

2011-12-07T21:42:00.002Z

Buy In:

25/side KB Lunge Snatches

WOD:

10-9-8-7-6-5-4-3-2-1

Power Snatches (35/25)
Perform 1 round of Cindy Between Sets

5 x Pull Ups
10 x Push Ups
15 x Squats

Cash Out

10 mins MWOD

Wednesday 7 December

2011-12-06T21:35:00.002Z

Buy In:

1-1-1-1-1 Bench Press

WOD:

21-15-9

Sledge Hammer Swings
KB Swings (32/16)

Cash Out

10 mins MWOD

Results

Tuesday 6 December

2011-12-05T22:07:00.001Z

Buy In:

3 rds

3-3-3-3-3
Front Squat

WOD:

3 rounds, 22-16-10x reps

Front squat (2x20#/12# KB)
Bent row
Push-ups

Cash Out

10 mins MWOD

Monday 5 December

2011-12-04T12:48:00.003Z

Buy In:

3 rds

50m Run
50m Run Backwards
50m Run Knees 2 Chest
50m Run Butt Kicks

WOD:

3 rds for time

15 x Cleans (60/40)
21 x Double Unders

Cash Out

10 mins MWOD

Results

Saturday 3/Sunday 4 December

2011-12-04T12:38:00.003Z

For Time (30 min TIME LIMIT!!!)

10 x Handstand Push Ups
20 x Burpee
30 x Row (Calories
40 x GTOH (12.5 / 7.5 DB)
50 x Pull Ups
60 x Box Jumps
70 x Sit Ups
80 x Wall Balls
90ft x Rope Climb (6 Ascents)
100 x Double Unders

Results:

Sunday 4 December

2011-12-03T19:52:00.001Z

Complete as many rounds as possible in 20 minutes of:

Row 250 meters
25 Push-ups

Friday 2nd December

2011-12-01T21:02:00.001Z

Buy In

50 x Hollow Rocks

WOD:

5 Rds for time:

Run 200m
7 x Sumo Deadlift High Pull (40/30)
7 x Push Press

Cash Out:

10 min MWOD

Thursday 1 December

2011-12-01T20:54:00.003Z

Buy In:

5-5-5 Back Squat @ 65/75/85%

WOD:

AMRAP in 12 mins

Complete 10 Rounds of

Cindy
5 x Pull Ups
10 x Press Ups
15 x Squats

Followed by

AMRAP Clean & Jerk @ 60/40

Cash Out

10 mins MWOD

Results

Wednesday 29 November

2011-11-29T22:16:00.002Z

Buy In:

Burgenor Warm Up

WOD:

Establish a 1 Rep max of the following complex in 12 min

1 x Snatch Grip Deadlift
1 x Snatch Grip Shoulder Press
1 x Snatch

Cash Out:

10 mins MWOD

Results

Tuesday 29th November

2011-11-28T20:59:00.002Z

Buy In:

3-3-3-3-3 Skin The Cat

Wod:

'Fran'

21-15-9

Thrusters 40/30kg
Pull ups

Cash Out:

10 Min MWOD

Monday 28th November

2011-11-27T15:59:00.001Z

Buy In:

1 mile run

WOD:

5 rounds, 25-20-15-10-5x reps
KB swings (24/16kg)
Push-ups
BB Floor wipers (60/40kg)

Cash Out:

10min MWOD

Results:

Sunday 27 November

2011-11-26T21:17:00.002Z

Buy In:

25 x Jump to support (hold for 2secs)

WOD:

"Nutts"

For time:
10 Handstand push-ups
120/80kg Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 20kg/10kg plate

Cash Out:

10min MWOD

Saturday 26 November

2011-11-25T19:37:00.000Z

Buy In:

Split Jerk 1-1-1-1-1

WOD:

"Santora"

Three rounds for reps of:

70/50 Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110/80 Deadlifts, 1 minute
Burpees, 1 minute
70/50 Jerks, 1 minute
Rest 1 minute

Cash Out:

Max Plank Hold

Friday 25 November

2011-11-24T19:35:00.001Z

WOD:

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Cash Out:

RECOVER!!!!

Results:

Thursday 24th November

2011-11-23T21:21:00.001Z

Buy In:

10x rope climbs for time.

WOD

Max rounds in 20 minutes
5x Burpee pull-ups
10x Ring Dips
15x Sit-ups

Cash Out:

Lumbar Roll out

Wednesday 23rd November

2011-11-23T20:59:00.002Z

Buy In:

Establish a Vertical Jump 1 RM

WOD:

CrossFit Total

1 x Back Sqaut
1 x Shoulder Press
1 x Deadlift

Combine total weight lifted for score.

Cash Out:

Plank hold for time.

Tuesday 22nd November

2011-11-21T22:59:00.000Z

James's Birthday WOD:

"FR.E.A.K"

For time
(consists of first rounds of Fran, Eve, Annie and Kelly)

21xThrusters 40/30kg
21x pull ups
Run 800m
30x KB swings 24kg/16kg
30 Pull ups
50 Double unders
50 sit ups
Run 400m
30x Box jumps
30x wall balls 20lb/10lb

Monday 21st November

2011-11-21T22:23:00.003Z

Buy In

Back Squat 1-1-1-1-1

"Christine"

3 rounds

500m Row
12 Deadlifts 100/70kg
21 Box Jumps

Sunday 20 November

2011-11-19T17:17:00.000Z

Buy In

Run 1 Mile

WOD:

10 x double handed KB Snatch 24/16
20 x Lateral Hops
30 x Sit Ups
40 x Air Squats
50 x KB Swings 24/16

Cash Out:

10 in MWOD

Friday 18th November

2011-11-17T21:46:00.000Z

Buy In

AMRAP

2 min Squat Jumps

WOD:

"J.T"

21- 15 -9

HSPU
Ring Dips
Press ups

Cash Out:

Shoulder Mobility

Thursday 17 November

2011-11-16T21:02:00.001Z

Buy In

3-3-3-3-3 Shoulder Press

WOD:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cash Out:

Death By Foam Roller

5 mins per leg

Wednesday 16 November

2011-11-15T20:19:00.001Z

Buy In:

General Warm Up

20 x deadlift (120/80)
run 400m
20 x KB Swings (32/24)
run 400m
20 x Overhead Squats (50/30)
run 400m
20 x Burpees
run 400m
20 x Pull Ups
run 400m
20 x Box Jumps
run 400m
20 x DB Squat Clean (20/10 kg dumbells)
run 400m

Cash Out:

Lower Back MWOD

Tuesday 15th November

2011-11-14T22:46:00.001Z

Buy In

2k Row

WOD:

5 rds

15 x Front Squat @50% 1rm

15 x Box jumps

Cash Out

50 x Weighted Sit ups

Monday 14 November

2011-11-13T19:40:00.003Z

For time:

150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 50m. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 50m sprint must be completed.

Friday 11 November

2011-11-10T21:38:00.000Z

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Competition Flyer

2011-11-10T18:30:00.003Z

December 17th 2011 = Competition time

Thursday 10th November

2011-11-09T22:14:00.002Z

Buy In:

3-3-3-3-3 Overhead squat

WOD:

For time
Run 800m
30x Overhead squats (30/20kg)
30x Box jumps
30x Squats
30x Broad jumps
Run 800m

Cash Out:

Episode 122/365: Better Muscle Upping

Wednesday 9 November

2011-11-09T09:30:00.001Z

Buy In:

20 x KB Windmill

WOD:

5 rounds

7 x Thrusters (40/30)
14 x Alternate Arm KB Swings

Cash Out:

Thoracic Jurassic Mobilisation!

Results

Tuesday 8th November

2011-11-07T22:40:00.002Z

Buy In:

2min AMRAP Chest to Ring Pull ups

WOD:

7 rounds
5x Deadifts (60/40kg)
7x Power cleans
9x Burpees

Cash Out:

10 mins Foam Roller T-band (5 mins per leg)

Results:

Monday 7 November

2011-11-06T20:39:00.003Z

Buy In:

3 x 50m Prowler Push

WOD:

For time:
Row 300 meters
60/35kg Push press, 20 reps
Row 300 meters
60/35kg Push press, 15 reps
Row 300 meters
60/35kg Push press, 10 reps
Row 300 meters
60/35 Push press, 5 reps

Cash Out:

10 mins Foam Roller Quadriceps (5 mins per leg)

Results

Saturday 5 November

2011-11-04T19:35:00.000Z

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 30/20 (Reps)
Box Jump 20" box (Reps)
Push-press 30/20 (Reps)
Row (Calories)

Friday 4th November

2011-11-03T22:21:00.000Z

Buy In:

15x Broad Jumps. Add total Distance

WOD:

5 rounds with 2min rest between each round

2x Trusters 80/50kg
1x rope climb (just hands for the Guys)

Cash Out

150 Double unders for time.

Thurday 3rd November

2011-11-02T22:18:00.004Z

Buy In:

2min AMRAP of Strict Pull ups

WOD:

Michelle's Birthday WOD

3 rounds of Imin

HSPU
Kettlebell Swings 32/24kg
GHD Sit ups
Row for Calories

Accumulate Total Reps for each round.

Rest 1min bwtween each round.

Cash Out
Episode 337/365: Long Ruck Feet Or Ultra Marathon Feet?

Results

Wednesday 2nd November

2011-11-01T21:04:00.002Z

Buy In:

50 Hollow Rocks

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Cash Out:

4-5 mins Sling Shot squat mobility

Results

Tuesday 1 November

2011-10-31T20:38:00.003Z

Buy In:

3-3-3-3-3

Front Squat

WOD:

Nancy

5rds

21 x Overhead Squat (40/30)
run 400m

Cash Out:

5-10mins Foot Mobilisation

Results:

Monday 31st October

2011-10-31T11:22:00.002Z

Buy In...

Mwod circuit/ 2min Push up challenge (hand release)

WOD...

"Karen"
150 Wall Balls 20/10lbs

Cash Out...

Paralette L Sit. 3 attempts at max hold, post accumulated times.

Results:

Friday 28 October

2011-10-27T21:10:00.001+01:00

Buy In:

5 x 400m. Rest as long as it took to run the previous 400m

WOD

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Cash Out:

10 mins Hip Mobility

Thursday 27 October

2011-10-26T20:54:00.002+01:00

Buy In:

2 min max reps - Power Clean (60/25)

WOD:

Coe

Ten rounds for time of:

10 Thrusters 95lb
10 Ring push-ups

Cash Out:

3 rds

30 sec Plank hold left side
30 sec Plank hold right side
30 secs front plank

Tuesday 25 October

2011-10-24T20:59:00.001+01:00

Buy In:

3-3-3-3-3

Front Squat

WOD:

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-undersElizabeth

Cash Out

100 x Weighted Sit Ups

Monday 24 october

2011-10-23T16:57:00.000+01:00

Elizabeth

21-15-9

Squat clean (60/30)
Ring dips

Friday 21 October

2011-10-20T21:10:00.001+01:00

Buy In:

2 mins Challenge - 60kg Deadlift (men and women)

WOD:

15 min AMRAP

5 x Kettlebell Clean & Jerk (16/24)
10 x Dumbbell Thrusters (10/20)
15 x GHD / Abmat Sit Ups

Cash Out:

10 Minute Squat Challenge!!!

Thursday 20th October

2011-10-19T22:34:00.001+01:00

Buy In:

2 Min Double Under Challange

WOD:
"Isabel"

For time:
Snatch 60/40kg 30 reps

Cash Out

10 minute Shoulder Mobilisation

Wednesday 19 October

2011-10-18T20:58:00.001+01:00

Buy In:

2 Min Max Reps SHoulder 2 Overhead @ 60/25 kg

WOD:

5 Rds

run 150m
20 x Press Ups @40/25
run 150m
20 x Sit Ups
run 150m
20 x Pull Ups
run 150m
20 x Squats

Cash Out

10 minute Shoulder Mobilisation

Results

Tuesday 18th October

2011-10-17T22:14:00.001+01:00

Buy In:

6x Rope Climbs for time

WOD:

7 rounds
10x Pistols
12x Ring dips
15x Pull-ups

Cash out

http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html

Monday 17th October

2011-10-16T13:14:00.003+01:00

Buy In:

3-3-3-3-3 Overhead Squat

WOD:

12 Min AMRAP

20 x Air Squats
Row 150.

Cash Out:

Super Couch Stretch
Hip Extension

True Hip Extension.

2 Mins on each

Results

Friday 14 October

2011-10-13T20:13:00.000+01:00

Friday 14 October

Buy In:

2k Row

WOD:

The Chameleon'

As many rounds as possible in 20 minutes using 20kg for men and 8kg for women (Kettlebells):

3 x Chest Press
1 x Get-up
3 x One Arm Swings
3 x Clean and Press
1 x Get-down
Left and right hand equals 1 round.

Cash Out:

Open Up The Hip

Thursday 13 October

2011-10-12T20:22:00.001+01:00

Tabata Something Else

32 consecutive Tabata intervals

(20sec on-10sec rest) of;

8 x Pull ups
8 x Push ups
8 x Sit ups
8 x Squats

Score total reps for all rounds.

Results

Wednesday 12 October

2011-10-11T21:08:00.003+01:00

Buy In:

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

WOD:

10 rounds

10-9-8-7-6-5-4-3-2-1x reps

Power clean (75% bw)
Pull-ups

Cash Out:

Work on your weakness!!!! Lets put together a 1 week plan to improve the areas you most need.

Results:

Monday 10 October

2011-10-09T12:37:00.001+01:00

Buy In:

Burgenor Warm Up PVC/10/20kg

WOD:

Yannick

10 rounds

3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat

Cash Out:

Jog 1 mile

Results

Friday 7th October

2011-10-06T21:18:00.000+01:00

Buy In

2 min AMRAP of Strict Pull ups

WOD

3 rounds
Use same bar weight throughout
15x Deadlifts 40/30 kgs
15x Front squats
15x SDHP
15x Push Press
50 Double unders

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Cooldown with the Instructor

Thursday 6th October

2011-10-05T22:10:00.002+01:00

Buy In

Tabata 30:20 Rowing

WOD

For time
Run 400m
30x Ring dips
30x Sit-ups
30x Thrusters (30/20kg)
30x Push-ups
30x Box jumps
30x KB swings (24/16kg)
Run 400m

Cash Out
http://www.mobilitywod.com/2011/07/episode-283365-resetting-after-a-shoulder-tweakbrutally-sore-shoulders.html

Results

Wednesday 5 October

2011-10-04T21:17:00.001+01:00

Buy In

Shoulder Press 1-1-1-1-1

WOD

3 rounds
30x Shoulder Press (40/20)
12x Pull-ups
21x Overhead squat (40/20)

Run 400m

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Improving the Back Squat Shoulder Position

Results

Tuesday 4 October

2011-10-04T20:53:00.002+01:00

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3-3-3-3-3-3-3 Front Squats

WOD

Run 400m

5 rounds
5x Power cleans (70kg/35kg)
10x Burpees

Run 400m

Cash Out

super-couch

Results:

Monday 3rd October

2011-10-03T21:36:00.002+01:00

Buy in:

Deadlift 3-3-3-3-3

WOD:

'Angie'

100x Pull ups
100x Press ups
100x Sit ups
100x Squats

Results

Friday 30th September

2011-09-29T21:28:00.000+01:00

Buy In:

Tabata 20:10

Press ups

WOD:
'As the Sun's out'
1 mile run

3 rounds
Row 400m
20x KB Swings 24/16kg
10 sledges
20 x KB Cleans 24/16kg (alternating arms)
3x Rope climbs

1 mile run

Cash Out:

Skin the Cat

Thursday 29th September

2011-09-28T22:29:00.001+01:00

Buy In:

2 min challenge: HSPU's

WOD:
'G.I Jane'

100x Burpee Pull ups

Cash Out:

As many Hollow rocks in 1 min.

Results

Wednesday 2 September

2011-09-27T20:42:00.003+01:00

Buy In:

1-1-1-1-1

Clean & Jerk

WOD:

5 x C&J (60/30)
10 x Box Jumps (24/20)
15 x Ring Push Ups
20 x Abmat Sit Ups
25 x Air Squats
30 x DeaLift (60/30
25 x Air Squats
20 x Abmat Sit Ups
15 x Ring Push Ups
10 x Box Jumps (24/20)
5 x C&J (60/30)

Cash Out:

Wall Angel

Results

Tuesday 27th September

2011-09-26T21:57:00.001+01:00

Buy in:

Front squats
3-3-3-3-3-3-3

WOD:

'Helen'

3 rounds

400m run
21 KB Swings 24/16kg
12 Pull ups

Cash out
Episode 282/365: Shoulder Range and Positional Inhibition