CrossFit Birkenhead

Thurdsay 11 March

Strength:

Deadlift 5 x 3 rep

W.O.D.

10 Box Jump

10 Sit up

10 Overhead Squat

10 min, as many rounds as possible.

Wednesday 10 March

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

10 Clean (50/35)

15 Kettlebell swing (24/16)

20 Press up

5 rounds for time.

Tuesday 9 March

Skill:

Gymnastic ring hold progressions

Muscle up progressions

Double unders

W.O.D.

‘Diane’

Deadlift (100/70)

H.S.P.U.

21, 15, 9 reps for time.

Monday 8 March

Strength:

Overhead Squat 3 x 5 rep

W.O.D.

‘Daniel’

50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up

Compare to 29/12/09

Saturday 6 March

Power:

Snatch 3 x 5 rep

W.O.D.

Team Chipper

Row 2000

50 Burpees
Run 400
50 Pull up
Run 400
100 Wall ball

one person doing reps at a time (except for 400m run)

Friday 5 March

 Strength:

Back Squat 5 x 3 rep

W.O.D.

12 Sumo Deadlift High Pull (50/35)

8 Toe to bar

7 Rounds.

Thursday 4 March



W.O.D.

The Filthy Fifty

complete 50 reps of each;

Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension
Wall ball
Burpee
Double under Skip

Compare to 27/12/09

Wednesday 3 March

 Gymnastics:

Ring holds

Handstand balance

W.O.D.

‘Elizabeth’

Clean (60/40)

Ring dip

21, 15, 9 reps for time.

Tuesday 2 March

 Strength/Power:

Push Jerk 5 x 5 rep

W.O.D.

10 Pull up

3 T.G.U. each arm (24/16)

Run 200m

15 min, as many rounds as possible.

Monday 1 March

 Practice:

10 minutes of any or all of,

Double unders

Turkish get up

Kipping/butterfly pull up

W.O.D.

21 Kettlebell swing (24/16)

15 Burpee

9 Sit up

30m Overhead plate lunge (25/15)

4 rounds, for time.

Compare to 14/01/2010

Saturday 27 February

 Strength:

weighted pull up 4 x 3 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;

Clean & Jerk (20/15kg)
Wall ball

Kettlebell swing

Run 400

Friday 26 February (p.m.)



W.O.D.

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to 29/01/2010

Friday 26 February (a.m.)

 Strength:

Overhead squat 3 x 5 reps

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.

Thursday 25 February

 Gymnastics practice:

Handstand balance

Ring holds

W.O.D.

‘Nancy’

Run 400m

15 Overhead squat (42.5/30)

5 rounds for time.

Wednesday 24 February

 Technique/Gymnastics:

Clean & Jerk technique with broomstick

Ring holds & Handstand balance

W.O.D.

‘Grace’

30 Clean and Jerk (60/45)

for time.

Tuesday 23 February

 Strength:

Deadlift 5 x 3 reps

W.O.D.

Run 400m

25 Kettlebell swing (24/16)

50 Double under

30m Overhead plate lunge (25/15)

50 Double under

25 Kettlebell swing

Run 400m

For time.

Monday 22 February

 Strength:

Shoulder press 3 x 3 reps

W.O.D.

‘Angie’

100 Pull up

100 Push up

100 Sit up

100 Squat

for time.

Compare to 30/11/09

Well done Ness, 14th place at the CrossFit Sectionals held at CFNZ in Panmure on the weekend.  A huge effort considering she has only been doing CrossFit for 3 months.  See the results Here

Saturday 20 February



W.O.D.

Team Chipper

Run 155k for time!

The team at the Great Lake Relay in Taupo started running at 2am today and between them they covered 155k around Lake Taupo in 14 hours.  Everyone had a great time and I’m sure most will be back next year.

Friday 19 February

 Strength:

Weighted Pull up 5 x 3 reps

W.O.D.

10 Wall ball

15 Kettlebell swings (28/20)

7 rounds for time.

Thursday 18 February

 Strength:

Deadlift 3 x 5 reps

W.O.D.

5 Handstand push up

10 Toes to bar

15 Squat

20 min as many rounds as possible.

Wednesday 17 February

 Strength:

Back Squat 5 x 5 reps

W.O.D.

‘Annie’

Double under skips

Sit ups

50, 40, 30, 20, 10 reps for time.

Tuesday 16 February

 Strength/Balance:

Ring holds

Handstand balance

W.O.D.

‘Josh’

21 Overhead squat (42.5/30)

42 Pull up

15 O.H.S.

30 Pull up

9 O.H.S.

18 Pull up

For time.