CrossFit Birkenhead

Monday 30 November

Welcome to Nicky,  first class today.

W.O.D.

‘Angie’
100 pulllup
100 pushup
100 situp
100 squat
‘As prescribed’ will have you finish 100 reps of each before moving to the next exercise.  If required, you may scale the workout by partitioning exercises.

compare to: 29/10/09

Saturday 28 November

Welcome to Marina, first class today.

Strength:

Back Squat 3 x 5 rep

W.O.D.

‘Cards’

In pairs, go through 1 deck of playing cards, exercises are;

Wall ball

Burpee

Kettlebell swing

Pull up

First pair finished wins.

Friday 27 November

Skill acquision:
Turkish Get Up (TGU)

W.O.D.
‘Michael’

Run 800m

50 GHD back extension

50 Situp

3 Rounds for time.

Thursday 26 November

W.O.D.

5 x Overhead Squat (40/30)

8 x Squat Clean (40/30)

10 x Kettlebell Swing (24/16)

20 Minutes, as many rounds as possible.

Wednesday 25 November

Strength:
Shoulder press 3 x 1 rep

Push press  3 x 3 rep

Push jerk  3 x 5 rep

W.O.D.
10 Toes to bar

15 Double under skips

10 Press up

5 rounds

Tuesday 24 November

W.O.D.

‘Kelly’

Run 400m

30 Box jump

30 Wallball

5 Rounds

We had the pleasure of having Kelly from’ CrossFit Territory’ in Australia join in the WOD tonight.  She saw the WOD posted with her name on it and had to come down.  Wish you well for the rest of your NZ CrossFit tour.

Monday 23 November

Strength:
Deadlift 5sets/3reps

W.O.D.
Burpee
Pullup
21,15,9 reps

Saturday 21 November

Strength:
Shoulder Press 3 x 3

W.O.D.

‘Partner workout’
400m Run
120 Wall ball
600m Row
150 KB Swing
400m Run
150 Situp
600m Row
120 Squat
(Run together, 1 person exercising while the other rests for all other exercises, split reps between you however you want)

Friday 20 November

W.O.D.
‘Diane’

Deadlift (100/70kg)
Handstand Pushup
21,15,9 reps
then,
Practice:
Double Unders
Kip Pullup
Squat Clean

Thursday 19 November

Strength: Front Squat 5 x 5rep

W.O.D.
21, 18, 15, 12, 9, 6 reps of:

Pullup
Situp
with 30 metres of lunges at the start of each round.

Wednesday 18 November

Practice:

Broomstick clean

Med ball clean

Clean 5 x 5 Reps

W.O.D.

21 x Sumo Deadlift High Pull

15 x Ring dip

5 Rounds

Tuesday 17 November

Welcome Linda and Mark, first class today.

Practice:

10 minutes of;

Handstand balance or

Double under skips or

Kipping/butterfly pullup

W.O.D.

modified Nancy

Run 400m

15 x Overhead Squat (40/30kg)

20 Min,  as many rounds as possible.

Monday 16 November

Welcome to George, Greg and David.  First class today.

Power:

Push Press 5 sets,  5 reps.  Work up to max.

W.O.D.

Tabata something else

Pullup

Pushup

Situp

Squat

8 sets of each (20sec work, 10sec rest)

Saturday 14 November

Strength:

Deadlift 4 x 3 rep

W.O.D.

Team Tag

Run 200m

Sumo Deadlift high pull

Press up

Box jump

12 min

The classes today was adopted from a workout I did at the Level 1 CrossFit cert in Brisbane last month.

Split into 2 teams, the most reps wins.

Friday 13 November

Sport;
Max Press up test
Max Pull up test

W.O.D.
Run 400m
21 Kettlebell swing (24/20)
12 H.S.P.U.
3 ROUNDS

Thursday 12 November

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

Wednesday 11 November

Welcome to Ian, first class today. A brave man, Fran Rx’d.

W.O.D

‘Fran’

21 B/B Thrusters (40/30)

21 Pull ups

15 B/B Thrusters

15 Pull ups

9 B/B Thrusters

9 Pull ups

Pre-hab

GHD situps

GHD hip/back extensions

Kipping is childs play

Tuesday 10 November

We are entering a team in the Great Lake Relay, check www.relay.co.nz more info coming shortly.

Welcome to Josh, Cara and Sarah. First class today!

Practice/Tecnnique
Sumo Deadlift High Pull
Double under skipping

W.O.D.
21 S.D.L.H.P(See above)
15 Double under
9 Toes to bar
6 Handstand pressup
5 Rounds

Monday 9 November

Welcome to Mei, Lindi, Jennifer, Craig, Sonny and Mike!  all doing their first CrossFit class today

Strength:
Overhead Squat 5 x 5

W.O.D.
‘Cindy’
5 Pullup
10 Pressup
15 Squat
20 Minutes AMRAP (As many rounds as possible)

Sauturday 7 November

Welcome Chloe, first class today! Chloe was a member of our outdoor classes running out in Hobsonville.

W.O.D.
‘Nicole’
Run 400m
1 Set of max reps pullup
20min Amrap
score is number of pullups completed

Pre-hab

10 x GHD Situp

10 x GHD Back Ext.

4 rounds (not timed)

Friday 6 November

Power:
Push Press 5 x 5

W.O.D.
Fun on Friday;
(Team Race)
1500m row (250m each)
followed by press ups together(finish when average is 50each)
2 rounds

Thursday 5 November

Karl cranking through the KB swings

Strength:
Deadlift 5 x 3reps

W.O.D
21 Kettlebell swing (24/16)
15 Burpee
9 Situp
30metre O/H Plate lunge
4 Rounds