CrossFit Birkenhead

Saturday 30 January

Strength:

Front Squat 3 x 5 rep

W.O.D.

Team Chipper

Row 2000

50 Burpees

Run 400

50 Pull up

Run 400

100 Wall ball

one person doing reps at a time (except for 400m run)

Friday 29 January

A.M. Danny

30 Box jump (60cm)

20 Push press (50/35)

30 Pull up

20 min. as many rounds as possible

P.M.

CrossFit Total

1RM Back squat, Shoulder press and Deadlift.

3 attempts at each lift.

Thursday 28 January

Skill:

Barbell Technique work (with Broomstick)

Agility:

Spinning jump

W.O.D.

21 x Double under

15 x Press up

9 x Kettlebell swing

7 rounds for time.

Wednesday 27 January

Technique:

Squat clean

W.O.D.

Badger

30 Squat clean (40/30)

30 Pull up

run 800m

3 rounds for time.

Tuesday 26 January

Strength:

Weighted Pull up 5 x 3 rep

W.O.D.

Deadlift (80/55)

Ring dip

Toe to bar

10 to 1 reps.

Monday 25 January

Strength/Balance:

Handstand push ups 5 x 5 rep

Progress through Gymnastic holds on rings between sets

W.O.D.

Kelly

Run 400m

30 x Box Jump (60cm)

30 x Wall Ball

5 Rounds for time.

Saturday 23 January

Sport:

Horizontal Jump testing

Compare to: 3/12/09

W.O.D.

15 x Kettlebell swing (24/16)

10 x Ring dip

7 rounds for time.

Friday 22 January

Strength:

Back Squat 3 x 5 reps

W.O.D.

15 x Sumo Deadlift High Pull (40/30)

12 x Sit up

9 x Over head Squat (40/30)

5 Rounds for time.

Thursday 21 January

Strength:

Snatch technique or 5 x 5

W.O.D.

‘Cindy’

5 Pull up

10 Push up

15 Squat

20 min AMRAP

Compare to 21/12/09

Wednesday 20 January

Strength

Deadlift 5, 5, 3, 3, 1, 1 reps

W.O.D.

3 x Turkish Get Up each arm (20/12)

20 x Double unders

5 rounds

Tuesday 19 January

Strength/Power

Push Jerk 5 x 5

W.O.D.

‘Helen’

Run 400m

21 Kettlebell swing

12 Pull up

3 rounds

Compare to 12/12/09

Monday 18 January

Welcome to Jay, first class today.

Skill/Power

Hang clean

working on form or 5 x 5 rep.

W.O.D.

Barbell Thruster (40/30)

Burpee

Shins to bar

10 to 1 reps

Saturday 16 January

Welcome to Emma, first class today.

Skill

Snatch Technique

A new exercise for most today, great focus and attention to detail from everyone.

W.O.D.

Run 400

20 x Deadlift (100/70)

30 x Press up

40 x Air Squat

50 x Double under

40 x Air Squat

30 x Press up

20 x Deadlift (100/70)

Run 400

Friday 15 January

Welcome to Paula and Leon, first class today.

Sport;

Row 500m for time

Compare to: 23/12/09

W.O.D.

50 Wall Ball

50 Pull up

35 Wall Ball

35 Pull up

20 Wall Ball

20 Pull up

Compare to: 4/11/09

Thursday 14 January

Welcome to Allie, first class today.

Strength;

Overhead Squat 4 x 3 rep

W.O.D.

21 Kettlebell swing (24/16)
15 Burpee
9 Situp
30 metre O/H Plate lunge (25/15)

4 Rounds

Wednesday 13 January

Welcome Laura and Kevin, first class today.

Skills, Technique, Form;

No stopwatch today…

Todays wod  was all about improving skills and technique.

The main exercises focused on were Cleans, kipping, Double Unders, Turkish Get Ups and Gymnastics progressions.

Tuesday 12 January

W.O.D.

Fran

Barbell Thruster (42.5/30)

Pull-up

21, 15, 9 reps.

Compare to: 11/11/09

Monday 11 January

Welcome to Tobin and Josh M, first class today.

Strength/Power:

Push Press 5 x 5 Reps

W.O.D.

10 x Kettlebell Swing

15 x Press up

Run 400m

20 minutes as many rounds as possible

Saturday 9 January

[SinglePic not found]

Welcome to Elton, Amanda, Kaia. First class today.

Skill Practice:

Kettlebell Clean & Jerk

Max Double unders in 5 Minutes.

W.O.D.

‘Cards’

In partners, get through a deck of cards, suit denotes exercise, number on card = reps.

Burpee

Toes to bar

Kettlebell swing(20/12)

Kettlebell clean & jerk (20/12)

Friday 8 January

Strength:

Pull up 3 x 3 reps

W.O.D.

Run 400

21 Pull up

21 Wall ball

Run 400

15 Pull up

15 Wall ball

Run 400

9 Pull up

9 Wall ball

Thursday 7 January

Welcome to Bill, first class today.

Strength:

Deadlift 3 x 3 rep

W.O.D.

15 x Kettlebell swing (24/16)
15 x Press up
15 x Box Jump
15 min AMRAP

Wednesday 6 January

Practice:

Spend 10 minutes practicing any or all of;

Handstand balance

Double unders

Turkish Get Up

W.O.D.

15 Overhead Squat (40/30kg)
Run 400m
5 Rounds for time.