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: 29/10/2009

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 5 sets/ 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 pull up

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

Split into 2 teams, the most reps wins.

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

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.

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.

Run 400m
1 Set of max reps pullup

20 min 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 50 each)

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
30 metre O/H Plate lunge

4 Rounds