CrossFit Birkenhead

CrossFit Total Friday 30 July (5.45pm)

CrossFit Total

Back Squat

Shoulder press

Deadlift

3 attempts at each lift, highest weight lifted goes towards your final score.

Compare to: 2/07/10

Thursday 29 July

 Gymnastics:

Ring holds

Handstands

W.O.D.

Run 800

pull up

Press up

5,10,15, 20  rep

Run 800

Tuesday 27 July

 Strength:

Back Squat 5 x 3 rep

W.O.D.

Power clean(60/35)

Sit up

Ring dip

12, 9, 6, 3 reps, for time.

Saturday 24 July

 Sgt. Sly is getting strong!! This 185kg Deadlift is 15kg up on previous PB of 170.  We were working with the same bar while warming up and for a bit of fun I told him to just load the bar with anything and if he lifts it I will.  Didn’t think I’d have to increase my PB by 10kg (now 187.5) to keep to my word!!

CrossFit Total this Friday 545pm, shall we go for 200kg Sgt. Sly?

Strength:

Turkish Get Up (TGU) 3,3,2,1 reps each arm, increase weight each round.

W.O.D.

‘Cards’

The class split into groups of 3 or 4.  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run for each card.

The exercises;
Barbell Clean & Jerk (20/15kg)
Burpee
Kettlebell swing (24/16)
Run/row 400

Thursday 22 July

 We had the opportunity to replicate event 4 (move 600LB of sandbags)  from last weekends CrossFit Games, modified into a team event: Empty delivery truck of 5000kg of equipment, for time (14.47) in the spirit of the games the boys followed that with the posted WoD after 2 mins rest.  :)

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Clean

10 minutes

(1 rep every 20 sec, record weight used for most number of reps)