CrossFit Birkenhead » Workout of the Day (W.O.D)

CrossFit Total Friday 30 July (5.45pm)

pauldavies — Thu, 29 Jul 2010 17:01:22 +0000

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

Friday 30 July (A.M)

pauldavies — Thu, 29 Jul 2010 17:00:32 +0000

Strength:

Push press 4 x 5 rep

W.O.D.

Sumo deadlift high pull (40/30)

Toe to bar

21, 15, 9 reps

(25 double under after each round)

Thursday 29 July

pauldavies — Wed, 28 Jul 2010 17:00:03 +0000

Gymnastics:

Ring holds

Handstands

W.O.D.

Run 800

pull up

Press up

5,10,15, 20 rep

Run 800

Wednesday 28 July

pauldavies — Tue, 27 Jul 2010 17:00:10 +0000

Mark has got some explaining to do. The “I only have this pink drink bottle tonight cause i can’t find my one” excuse was wearing thin after 3 weeks. Now you’ve been spotted with the pink mat for sit ups as well….if those arm warmers?? you’re wearing go pink from ‘washing with the colours’ no one will believe you.

Strength:

Weighted pull up 4 x 5

W.O.D.

21 Kettlebell swing (24/16)

15 Overhead squat (40/25)

9 Handstand push up

5 rounds, for time.

Tuesday 27 July

pauldavies — Mon, 26 Jul 2010 17:00:47 +0000

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.

Monday 26 July

pauldavies — Sun, 25 Jul 2010 17:00:39 +0000

This video may help you for the last exercise

W.O.D.

‘The Filthy Fifty’

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

Complete 50 reps of each before moving onto the next.

Compare to: 06/05/2010

Saturday 24 July

pauldavies — Fri, 23 Jul 2010 17:00:37 +0000

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

Friday 23 July

pauldavies — Thu, 22 Jul 2010 17:00:55 +0000

Cara got on the leaderboard for the first time with her 5kg strict pull up. There’s at least 10 other girls so close to or achieving bodyweight pull ups now so she’ll have to keep working to stay up there!!

Strength:

Deadlift 5 x 3 rep

W.O.D.

Thruster (40/25)

Box jump

Toe to bar

21, 15, 9 reps, for time.

Thursday 22 July

pauldavies — Wed, 21 Jul 2010 17:00:59 +0000

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)

Wednesday 21 July

pauldavies — Tue, 20 Jul 2010 17:00:54 +0000

Saw this video on CrossFit Hawkes bay’s blog. Inspiration for some of the more advanced members on the rings.

Gymnastics:

Ring holds

Handstand balance

W.O.D.

Lunge (2 step=1 rep)

Sit up

Push press (40/25)

10 to 1 reps

Tuesday 20 July

pauldavies — Mon, 19 Jul 2010 17:00:32 +0000

Johnny has come a long long way with his front squat, got so low with 80kg I could have passed it from 100m away. A few months ago it was a referred to as a ’stupid exercise’ that just hurt his inflexible wrists when he squatted to 1/2 way….ahhh practice, sometimes it works

Strength:

Shoulder press 3 x 5

W.O.D.

‘2010 CrossFit Games Event 2′

‘Pyramid Double Helen’

Run 1,200 meters
63 kettlebell swings (24/16)
36 pull-ups
Run 800
42 kettlebell swings
24 pull-ups
Run 400
21 kettlebell swings
12 pull-ups

Monday 19 July

pauldavies — Sun, 18 Jul 2010 17:00:02 +0000

The 2009 CrossFit games final event was a Chipper, will another one decide the worlds fittest this year?

Strength:

Front squat 4 x 3 rep

W.O.D.

‘2010 CrossFit Games Event 1

‘Amanda’

Muscle up

Squat snatch (60/40)

9,7,5 reps, for time.