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TUESDAY 15 OCTOBER

2019-10-14T22:00:18+13:0014 October 2019|

Coach-led warmup
10 minutes

Workout prep
10 minutes

WOD
Odd Minute: 10 Back Squat (35/25)
Even Minute: 30 Double under
10 rounds (20 minutes)

Cool down
5 minutes

For scaling and detailed description, see the Zen Planner app.

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MONDAY 14 OCTOBER

2019-10-13T22:10:17+13:0013 October 2019|

OPEN 20.1 WOD
8 Ground to Overhead (43/29)
10 Bar-facing burpee
10 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 12 OCTOBER

2019-10-13T22:17:59+13:0011 October 2019|

WOD
In partners;
12 Medicine ball deadlift, each
12 Medicine ball squat throw, each
12 Medicine ball sit-up, each
300m Run (Rx+ carry MB overhead)
6 rounds

Then,
max alternating rep burpees until time cap.

(30 minute cap)
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FRIDAY 11 OCTOBER

2019-10-07T15:55:46+13:0010 October 2019|

Coach-led warmup
15 minutes

WOD
Single-arm Russian kettlebell swing (24/16) (each arm)
Kettlebell Sumo-deadlift high-pull
Single-arm shoulder-to-overhead (each arm)
Run 200m, between each rep set
3-6-9-12-15 rep (15 minutes)

For scaling and detailed description, see the Zen Planner app.

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THURSDAY 10 OCTOBER

2019-10-04T11:04:19+13:0009 October 2019|

Coach-led warmup
15 minutes

WOD
7 Devils Press (17.5/12)
14 Wall Ball (9/6)
10 minute AMRAP (as many rounds as possible)
Straight into:
400m Farmers Carry
(15 minutes)

Cool down
(5 minutes)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 9 OCTOBER

2019-10-04T10:45:21+13:0008 October 2019|

Warmup
Shoulder mobility
Gymnastics
20 minutes

WOD
10 Wall Climb
60m Handstand walk or 20 Box Round-the-World
30 Parallette Pass-through
40 Pull-up
50 Box Jump Over (60/50)
60 GHD Hip Extension or good morning
70 Double-under
(20 minutes)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 8 OCTOBER

2019-10-07T15:50:24+13:0007 October 2019|

Coach-led warmup
15 minutes

WOD
Deadlift (60/42.5)
Hang power clean
Burpees
24-12-6 rep (10 minutes)

For scaling and detailed description, see the Zen Planner app.

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MONDAY 7 OCTOBER

2019-10-02T16:13:38+13:0006 October 2019|

Warmup
10 minutes

WOD
Front Squat
8 x 2 rep

For scaling and detailed description, see the Zen Planner app.

 

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SATURDAY 5 OCTOBER

2019-10-07T16:15:20+13:0004 October 2019|

Happy 10th Birthday, CrossFit Birkenhead!

Coach-led warmup
15 minutes

CFB’s 10th Birthday WOD
5 Kettlebell swing (28/20)
10 Thruster (40/30)
15 Pull-up
20 minute AMRAP (as many rounds as possible)

On 5 October 2009, Paul posted the first ever CrossFit Birkenhead workout. To celebrate this milestone we’re repeating that same workout today! Thank you to every member–old and new–who makes CrossFit Birkenhead the awesome place it is today.

For scaling and detailed description, see the Zen Planner app.
(more…)

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FRIDAY 4 OCTOBER

2019-10-07T16:13:41+13:0003 October 2019|

Coach-led warmup
5 minutes

HERO WOD ‘Lumberjack 20’
20 Deadlift (125/85)
Run 400m
20 Kettlebell swing (32/24)
Run 400m
20 Overhead squat (52.5/35)
Run 400m
20 Burpee
Run 400m
20 Chest-to-bar pull-up
Run 400m
20 Box jumps (60/50)
Run 400m
20 Dumbbell squat cleans (20/12)
Run 400m
(30 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

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THURSDAY 3 OCTOBER

2019-10-04T10:23:16+13:0002 October 2019|

Coach-led warmup
20 minutes

WOD
25 Handstand push-up
In what is left of 3 minutes, perform kettlebell walking lunge (24/16 kg).

20 Strict Handstand push-up
In what is left of 3 minutes, perform kettlebell walking lunge.

15 Deficit Handstand push-up
In what is left of 3 minutes, perform kettlebell walking lunge.

Finish off with:
3 Deficit Handstand push-up
6 Kettlebell walking lunge
3 minute AMRAP (as many rounds as possible)
(12 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

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WEDNESDAY 2 OCTOBER

2019-10-04T10:21:41+13:0001 October 2019|

Coach-led warmup
15 minutes

WOD
Power Snatch
5-3-1 rep

*Optional Finisher;
2 Wall Ball
6 Hang power snatch (42.5/30)
*Add 2 wall ball each round.
8 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)

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TUESDAY 1 OCTOBER

2019-10-02T16:27:40+13:0001 October 2019|

Dynamic mobility warm-up
10 minutes

WOD
30 sec. Air Squat
30 sec. Squat hold
30 sec. rest
3 rounds

30 sec. Push-up
30 sec. Plank
30 sec. Rest
3 rounds

30 sec. Medicine ball sit-up (9/6)
30 sec. Medicine ball hollow hold
30 sec. rest
3 rounds
(14 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

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MONDAY 30 SEPTEMBER

2019-10-02T16:18:47+13:0029 September 2019|

Shoulder + hip warmup
15 minutes

WOD
40 Dumbbell squat clean (17.5/12)
40 Dumbbell Shoulder-to-overhead
400m Run
(10 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

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SATURDAY 28 SEPTEMBER

2019-10-02T16:17:47+13:0027 September 2019|

Partner warmup
Partner mobility
20 minutes

‘Project Climb’ Session #8
10 minutes

WOD
In partners:
P1 performs:
5 x 20m Shuttle Sprint
P2 performs:
Plate Squat Hold (10/5)
Switch

Then, both run 400m with plate

Then, repeat with:
Plate Hold Overhead

Finish off with:
40 Burpee Over Partner in Plank
(10-12 minutes)

Cool down 200m walk with partner

For scaling and detailed description, see the Zen Planner app.
(more…)

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FRIDAY 27 SEPTEMBER

2019-10-02T16:16:43+13:0026 September 2019|

Partner warmup
Shoulder + hip mobility
15 minutes

WOD
Thruster
5 x 3 rep

Optional Finisher
5 rounds of:
30 sec. ON ; 30 sec OFF
Max calorie Row

For scaling and detailed description, see the Zen Planner app.
(more…)

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THURSDAY 26 SEPTEMBER

2019-10-02T16:15:37+13:0025 September 2019|

Dynamic mobility/stability warmup
10 minutes

WOD
30 Slam Ball or dumbbell slams (12/8)
20 Toes-to-Bar
400m Run
20 Bar Muscle-up
400m Run
20 Toes-to-Bar
30 Slam Ball or dumbbell slams
(10-15 minutes)

Mobility
5 minutes

For scaling and detailed description, see the Zen Planner app.
(more…)

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WEDNESDAY 25 SEPTEMBER

2019-09-26T15:21:01+13:0024 September 2019|

Kettlebell warmup
10 minutes

WOD
6 Hang Squat Snatch (50/35)
7 Hang Squat Clean
8 Split Jerk
24 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)

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TUESDAY 24 SEPTEMBER

2019-09-26T15:19:17+13:0023 September 2019|

Partner warmup
Shoulder mobility/stability
(20 minutes)

WOD
Weighted pull-up (10/5)
Calorie Row
9-15-18 rep

*Find a heavy 1-rep Weighted Pull-up.

For scaling and detailed description, see the Zen Planner app.
(more…)

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MONDAY 23 SEPTEMBER

2019-09-26T15:17:42+13:0022 September 2019|

Plyo box warmup
Shoulder and inverted prep
(20 minutes)

WOD
40 Box jump (75/60)
20 Dumbbell box step over (17.5/12)
10 Box Round-the-World
2 rounds (10-12 minutes)

‘Project Climb’ Session #7
10 minutes

For scaling and detailed description, see the Zen Planner app.
(more…)

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SATURDAY 21 SEPTEMBER

2019-09-26T15:16:15+13:0020 September 2019|

Partner medicine ball drills
Skill work on rings
20 minutes

WOD
16 Wall Ball (9/6)
12 Ring Dip
8 Shoulder-to-overhead (50/35)
5 rounds (10-15 minutes)

Cool down
5 minutes

For scaling and detailed description, see the Zen Planner app.
(more…)

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FRIDAY 20 SEPTEMBER

2019-09-26T15:14:31+13:0019 September 2019|

Dynamic hip warmup
10 minutes

WOD
In the first 5 minutes, perform:
400m Run
100 Double-under

In the second 5 minutes, perform:
300m Run
75 Double-under
30 Kettlebell swing (24/16)

In the third 5 minutes, perform:
200m Run
50 Double-under
20 Kettlebell swing
8 Wall Climb

In the fourth 5 minutes, perform 5 minute AMRAP of:
100m Run
25 Double-under
10 Kettlebell swing
4 Wall Climb
(5 minutes, as many rounds as possible)
20 minutes

Cool down
5 minutes

For scaling and detailed description, see the Zen Planner app.
(more…)