CrossFit Birkenhead

Wednesday 31 March

Skills:

Muscle up progressions

Double under practice

W.O.D.

10 Snatch (20/15)

10 Ring dip

20 Double unders

15 Minutes, as many rounds as possible.

Tuesday 30 March

Strength:

Deadlift 5 x 5 reps

W.O.D.

Run 400m

21 Kettlebell swing

12 Handstand push up

3 rounds for time.

Monday 29 March

Strength:

Overhead squat 4 x 3 rep

W.O.D

Squat clean (50/35)

Burpee

Toe to bar

10 to 1 reps for time.

Saturday 27 March

W.O.D.

‘Murph’

Run 1.6k

100 Pull up

200 Push up

300 Squat

Run 1.6k

Partition the pull ups, push ups and Squats as required.

‘Partnering up’ is an option for this workout.

Friday 26 March (P.M.)

CROSSFIT TOTAL

Back Squat

Shoulder press

Deadlift

3 attempts at each lift, highest weight lifted goes towards your final score.

Compare to 26/02/10

Friday 26 March (A.M)

A.M classes

Strength/Power

Push Jerk 5 x 3 rep

W.O.D.

21, 18, 15, 12, 9, 6 reps of:
Pullup
Situp
with 30 metres of lunges at the start of each round.

Compare to 04/01/10

Thursday 25 March

Row 500m time trial

Then practice;

Gymnastics

Kip

Broomstick Snatch

W.O.D.

5 Overhead squat (40/30)

10 Kettlebell swing (24/16)

5 Burpee

6 rounds for time.

Wednesday 24 March

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Fight Gone Bad

Wall ball
S.D.L.H.P (35/25)
Box Jump 
Push press (35/25)
Rower (calories)

3 rounds.

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for rower) and the total is your score.

Tuesday 23 March

Power:

Hang Clean 4 x 5 rep

W.O.D.

Run 800m

15 Deadlift (100/70)

15 Press up

30m Overhead plate lunge (25/15)

15 Press up

15 Deadlift (100/70)

Run 800m

For time.

Monday 22 March

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Mary‘

5 H.S.P.U.

10 Single leg squat

15 Pull  up

20 min AMRAP.

Compare to; 01/02/10

Saturday 20 March

Strength:

Deadlift 5 x 5 rep

W.O.D.

NSW Sectional WOD 4

Thruster (50/35)

Pull up

21, 15, 9 reps

Double under

42, 30, 18 reps at the end of each round.

Friday 19 March

Strength:

Push Press 5 x 3 rep

W.O.D.

Run 200m

10 Ring dip

10 Kettlebell swing (24/16)

12 Minutes as many rounds as possible.

Thursday 18 March

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Tabata something else’

Pullup
Pushup
Situp
Squat
8 sets of each (20sec work, 10sec rest)

Number of reps completed over all eight sets = score for each exercise.

Wednesday 17 March

Gymnastics:

Ring hold progressions

Handstand balance

Muscle up progressions

W.O.D.

‘Randy’

75 Power Snatch (35/25)

for time.

Tuesday 16 March

Strength:

Weighted pull up 4 x 5 rep

W.O.D.

25 Double under

15 Toe to bar

25 GHD Hip/back extension

15 Over head squat (40/30)

4 rounds for time.

Monday 15 March

Strength:

Shoulder press 5 x 3 rep

W.O.D.

2010 N.S.W. Sectional WOD 3

Run 600m

Then 2 rounds of
30 Deadlift (80/60)

30 Kettlebell swing (24/16)

30 Ring push up (rings 10cm from ground)

Saturday 13 March

Co-ordination/Flexibility/Strength:

Turkish get up 3, 2, 2, 1, 1 reps

(try to increase weight each set)

W.O.D.

‘Helen’

Run 400m
21 Kettlebell swing
12 Pull up

3 rounds for time.

Compare to: 19/01/10

Friday 12 March

Power:

Snatch 4 x 3 rep

W.O.D.

Row 1500m

50 Double under

50 Push press (40/30)

50 Burpee

50 Kettlebell swing (24/16)

Partition the workout any way you want.

Thurdsay 11 March

Strength:

Deadlift 5 x 3 rep

W.O.D.

10 Box Jump

10 Sit up

10 Overhead Squat (40/30)

10 min, as many rounds as possible.

Wednesday 10 March

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

10 Clean (50/35)

15 Kettlebell swing (24/16)

20 Press up

5 rounds for time.

Tuesday 9 March

Skill:

Gymnastic ring hold progressions

Muscle up progressions

Double unders

W.O.D.

‘Diane’

Deadlift (100/70)

H.S.P.U.

21, 15, 9 reps for time.

Monday 8 March

Strength:

Overhead Squat 3 x 5 rep

W.O.D.

‘Daniel’

50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up

Compare to 29/12/09