CrossFit Birkenhead

Friday 19 March

W.O.D.

‘The Filthy Fifty’

Box jump

Jumping pull up

Kettlebell swing

Lunges

Knee to elbow pull up

Push press (20/15)

Back extension

Wall ball

Burpee

Double under skips

50 Reps of each exercise, for time.

Wednesday 17 March

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Cindy’

5 Pull up

10 Push up

15 Squat

20 minutes, as many rounds as possible.

Monday 15 March

Strength:

Push press 5 x 3 rep

W.O.D.

‘Helen’

Run 400m

21 Kettlebell swings (24/16)

12 Pull up

3 rounds for time.

Friday 12 March

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Cards’

The class was split into groups of 3.

The task: Get through a deck of cards, suit denotes exercise, number on card = reps, except for Hearts, 400m run for each one.

The exercises were;

Burpee
Clean & Jerk (20/15kg)
Wall ball

Run 400

Wednesday 10 March

Gymnastics:

Ring holds

Handstand balance

(10 minutes)

W.O.D.

‘Tabata’

Pull up

Push up

Sit up

Squat

20 seconds work, 10 seconds rest, repeated for 8 rounds. Add total reps from all 8 sets for score.  Then 10 seconds rest before moving onto next exericise.

Monday 8 March

Strength:

Deadlift 4 x 5 rep

W.O.D.

‘Frantic’

21 Thruster(40/30)

21 Pull up

Run 400

15 Thruster

15 Pull up

Run 400

9 Thruster

9 Pull up

Run 400

for time.

Friday 5 March



W.O.D.

Murph

Run 1 mile (1.6k)

100 Pull up

200 Push up

300 Squat

Run 1 mile (1.6k)

Silence filled the room as the workout was explained…everyone was told to choose a partner to tackle this workout and share the workload….still silence.   From the word go it was all business and some impressive times resulted.  Everyone is getting so fit and strong!!

Wednesday 3 March

 Strength/Power:

Push Press 5 x 3 rep

W.O.D.

Wall ball

Kettlebell swing

Toes to bar

10 to 1 reps for time.

Monday 1 March

 Strength:

Deadlift 5 x 5 reps

W.O.D.

‘Nicole’

Run 400m

1 set maximum reps pull up

20 minutes, as many rounds as possible

Score is total number of pull ups.

Friday 26 February

 Technique:

Sumo deadlift high pull (S.D.L.H.P.)

Push press

W.O.D.

Fight Gone Bad

Wall ball

S.D.L.H.P (35/25)

Box Jump

Push press (35/25)

Rower (calories)

3 rounds.

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.

Count reps (calories for rower) and the total is your score.

Wednesday 24 February

 Strength:

Back squat 5 x 5 reps

W.O.D.

10 Box jump

10 Pull up

10 Double under skips (or 30 singles)

5 rounds for time.

Monday 22 February

 Skill/Technique:

Olympic Clean

1. Broomstick

2. Med ball

W.O.D.

21 Kettlebell swing (24/16)

15 Burpee

9 Situp

30metre Overhead lunge (25/15)

4 rounds for time.

Friday 19 February

 Strength:

Deadlift 5 x 5 reps

W.O.D.

Cards

The class was split into groups of 3 and 4.  The task: Get through a deck of cards, suit denotes exercise, number on card = reps, except for Hearts, 400m run for each one.

The exercises were;

Burpee
Clean & Jerk (20/15kg)
Wall ball

Run 400

Wednesday 17 February

 Strength/Flexibility

Overhead squat 3 x 5 reps

W.O.D.

‘Cindy’

5 Pull up

10 Push up

15 Squat

20 minutes, as many rounds as possible.

Monday 15 February

 Strength:

Push press 5 x 5 reps

W.O.D.

‘Helen’

Run 400m

21 Kettlebell swings (24/16)

12 Pull up

3 rounds for time.

Friday 12 February



W.O.D.

‘The Filthy Fifty’

Box jump

Jumping pull up

Kettlebell swing (16/12)

Walking lunges

Knee to elbow pull ups

Push press (20/15)

Back extension

Wall ball

Burpee

Double under skips

50 reps of each exercise.

This exercise was done in pairs, Josh was the odd one out so had to do it by himself

Wednesday 10 February

 Skill/Technique:

Deadlift

Sumo Deadlift high pull

Kettlebell swing

W.O.D.

Press up

Sit up

Kettlebell swing (24/16)

10 to 1 reps, for time.

Monday 8 February

 Skill/Technique:

Squat

Overhead squat

Press up

Pull up

W.O.D.

Run 200/400m

10 Squat

10 Pull up

10 minutes, as many rounds as possible.