CrossFit Birkenhead

Friday 30 October

WE HAVE COME A LONG WAY!!

Practice;
Power clean
W.O.D
21,18,15,12,9,6,3 reps
GHD Back extension
run 400m between each set

Thursday 29 October

Room for 1 more?

W.O.D.
“Angie”
100 Pullup
100 Pushup
100 Situp
100 Squat

Wednesday 28 October

Practice:
Front Squat technique
W.O.D
Sumo Deadlift High Pull (50/30)
Ring Dip
K/B Thruster (20/12)
21, 15, 9 Reps

Tuesday 27 October

Power:
Push Press 5×3rep

W.O.D.
15 x Deadlift (80,60kg)
10 x L pullup
5 rounds

Monday 26 October

Practice
Double under skipping
W.O.D.
5 x Kettlebell swing (32/24)
10 x Press up
15 x Med ball clean
20min AMRAP(as many rounds as possible)

Saturday 24 October

W.O.D.
‘Helen’
400m Run
21 Kettlebell Swings (24kg)
12 Pullups
3 Rounds

Then;

Practice

Squat/Front Squat/O.H.S

Friday 23 October

Practice;
Med ball clean

W.O.D
21 BB Thruster (35/25)
21 Double under skips
5 rounds

Thursday 22 October

Skill;
kipping pullup

W.O.D.

10 pullup

10 Wall Ball

10 Sit up

10 Box jump

20min AMRAP

Wednesday 21 October

(about to start ‘Fran’ at CrossFit level 1 Cert in Brisbane)

Strength;
Deadlift 5×5

W.O.D.

42,30,18 reps, Sumo Deadlift High Pull
21,15,9 reps, Press up

Tuesday 20 October

Strength;
Shoulder Press 5×5rep

W.O.D.
12 x Pullup
15 x Push Press (40/25)
15 x Situp

Monday 19 October

Skill;
Air Squat

W.O.D.

Handstand push ups
Kettlebell swings (24/16)

10 to 1 reps

The girls much better than boys at handstands today!

Gallery added to website

In the gallery you can find the photos taken in and around the studio. To start off this new section of the site we have added a set of photos taken during the reconstruction of the studio space. The second set in the gallery are the photos taken during the daily W.O.D.

To see the photos on the site in a higher resolution, click on a  photo. To return to the page click on the enlarged photo.

If you have any suggestions, just add a comment to the post. Click here if you have a general enquiry.

Friday 16 October

Skill: kettle bell swings

W.O.D.
21, 18, 15, 12, 9, 6, 3 reps of…
double unders
pull-ups
sit-ups
300m run

Great solid workout from everyone tonight!

Thursday 15 October

Strength: Barbell Thruster 5×5rep

W.O.D.
5 x knee to elbow pullup
10 x K/B swing
15 x Wall ball
20 min AMRAP

Wednesday 14 October

Strength: 5×3rep Deadlift

W.O.D.
20 x Double under skips
20 x Kettlebell swing (24/16)
20 x situp
4 Rounds

Tuesday 13 October

Strength: B/B shoulder press 5×5rep

W.O.D.
10 Overhead Squat (30/40kg)
15 Ring Dips
Run 400m

20 min as many rounds as possible.

Monday 12 October

Skill: Squatting 101

We covered many of the factors that make up a good squat, heel position, knees, Scapula, breathing etc.

W.O.D.
Burpee
Pullup
21, 15 ,9 reps with
30m overhead plate lunge (20kg/ 10kg) at the end of each round.

Friday 9 October, 2009

Getting Technical

Tonight we ditched the usual lung burning, muscle fatiguing WOD and focused on kipping technique and introduced new exercises; GHD back extension and GHD sit-ups (thanks a lot Johnny!)

Nice to have you with us Kelly and Sly!

Monday 5th October, 2009

Strength

W.O.D.
5 x K/B swing 28/20
10 x B/B Thruster (40/30)
15 x Chin up
20min AMRAP