30/07/11 - ANNIEISH

Complete 50-40-30-20-10 of

Double Unders

GHD's

29/07/11 - WOD

Complete 21-15-9 of

Squat Clean Thrusters (60kg/40kg)

Chest to Bar pull ups

Kids Class - Sat 30th July

Hey Guys,

Will be no kids class on Saturday. We are over Pandy Park supporting the 7's tournament so come and join us!

28/07/11 - WOD

Girls working hard at Ladies Night!!!

Complete 3 rounds for time of:

400m run

50 Double Unders

400m run

30 Burpees

27/07/11 - WOD

Complete 10 rounds for time of:

10 Deadlift (60kg/40kg)

10 Press Ups

SATURDAY 30TH JULY

Gym will only be open 7am - 9am on this day.

Kids class as normal 9am - 10am!!

We will than be over Pandy Park supporting the Evs 7s Tournament!!

26/07/11 - KAREN

Strict Press

3-3-3-3-3

"Karen"

150 Wall Ball (10kg/7kg @ 10ft)

21/07/11 - WOD

Deadlift

3-3-3-3-3

THEN

AMRAP - 12 minutes

100m Sprint

6 Med-Ball Cleans

9 Box Jumps (24"/20")

20/07/11 - WOD

Complete 1 - 10 reps of:

KB Swings (32kg/24kg)

Burpees

Thrusters (60kg/40kg)

19/07/11 - FGB

"Fight Gone Bad"

Wall Ball (10kg/7kg)

SDHP (35kg/20kg)

Box Jumps (20")

Push Press (35kg/20kg)

Row (Calories)

Complete as many reps/calories in 1 minute on each exercise then rest 1 minutes and repeat 3 times!

18/07/11 - BARBARA

Complete 5 rounds:

20 Pull Ups

30 Press Ups

40 Sit Ups

50 Squats

3 minute rest between rounds!

12/07/11 - WOD

Front Squat

5-5-5

Then:

AMRAP 10 minutes

5 Hang Squat Cleans

5 Burpees

5 Box Jumps

HAPPY BIRTHDAY SOCKS!!!!!!!

11/07/11 - WOD

Split Jerk

1-1-1-1-1

then

Complete 50, 30, 20 reps

Double Unders

Press Ups

Pull Ups

10/07/11 - CROSSFIT TOTAL

"CrossFit Total"

Back Squat

1 rep max

Shoulder Press

1 rep max

Deadlift

1 rep max

07/07/11 - THE SEVEN

"The Seven"

Complete 7 rounds for time:

7 HSPU

7 Thrusters (60kg/40kg)

7 Knees to Elbows

7 Deadlift (110kg/65kg)

7 Burpees

7 KB Swings (32kg/24kg)

7 Pull Ups

06/07/11 - WOD

Run 400m x 3

Rest as required in between each round - enough to enable you to give MAXIMUM effort!

21-15-9

SDHP

OHS

Men = 42.5kg

Women = 30kg

05/07/11 - REST DAY

In 10 minutes complete 10 rounds of "cindy":

5 Pull Ups

10 Press Ups

15 Squats

in the remaining time complete as many GHD's/Sit Ups as possible!

04/07/11 - WOD

Complete 3 rounds of:

30 Box Jumps (24"/20")

20 Burpees

10 Deadlifts (100kg/60kg)

If 3 rounds are completed before the 15 minute time cap then in the remaining time complete as many wall ball as possible!

03/07/11 - WOD

Strength:

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Complete 3 rounds for time:

12 Front Squat

12 Burpees

30/06/11 - REST DAY

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

29/06/11 - WOD

AMRAP 15 minutes:

10 KB Swings (24kg/16kg)

10 Burpees

10 Box Jumps (24"/20")

28/06/11 -NASTY GIRLS

Complete 3 rounds for time of:

50 Squats

7 Muscle Ups

10 Hang Power Cleans (60kg/40kg)

Well done to Dan, Nick and Paul in getting your first muscle up - and smashing them in the workout! Excellent work guys!!!