CrossFit Birkenhead

Friday 30 April (5.45pm)

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to: 26/03/2010

Friday 30 April (a.m.)

Strength:

Thruster 4 x 3

W.O.D.

Box jump

Wall ball

Sumo deadlift high pull (40/30)

10 to 1 reps, for time.

Thursday 29 April

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

10 Push press (40/30)

20 Double under

15 Situp

5 Rounds, for time.

Wednesday 28 April

Gymnastics:

Ring holds

Handstand balance

W.O.D.

‘Helen’

Run 400m
21 Kettlebell swing
12 Pull up

3 rounds for time.

Compare to: 13/03/2010

Tuesday 27 April

Power:

Clean 4 x 3 rep

W.O.D.

‘Nasty Girls’

50 Squat

7 Muscle up

10 Hang power clean (60/45)

3 rounds for time.

Monday 26 April

Strength:

Front squat 4 x 5 rep

W.O.D.

Run 800m

21, 15, 9

Pull up

Push up

Run 400m

Saturday 24 April

Strength:

Overhead squat 4 x 3 rep

W.O.D.

‘Team workout’

6  100m sprints

50 Wall ball

50 Chest to bar pull up

Teams of 3, 1 person exercising at a time.

20 minutes, as many rounds as possible.

Friday 23 April

Strength:

Bench press 4 x 5 rep

W.O.D.

7 Push press (40/30)

7 Kettlebell swing (24/16)

12 Box jump

12 minutes, as many rounds as possible.

Thursday 22 April

Strength:

Deadlift 5 x 3rep

W.O.D.

‘Jackie’

Row 1000m

50 Thrusters (20/15)

30 Pull up

For time.

Wednesday 21 April

Strength:

Shoulder press 5 x 3 rep

W.O.D.

Run 400m

30kettlebell swing

30 Knee to elbow

Run 800m

30 kettlebell swing

30 Knee to elbow

Run 400m

Tuesday 20 April

Gymnastics:

10 minutes of;

Ring holds

Double under practice

W.O.D.

‘D.T.’

12 Deadlift (70/45)

9 Hang power clean

6 Push jerk

5 rounds, for time.

Compare to: 10/02/2010

Monday 19 April

Strength:

Back squat 5, 5, 3, 3, 1, 1 reps

W.O.D.

Burpee

Sit up

Ring dip

10 to 1 reps.

Saturday 17 April

W.O.D.

‘Eva’

Run 800m

30 Kettlebell swing (32/24)

30 Pull up

5 Rounds, for time.

‘Partnering up’ is an option for this Wod.

Friday 16 April

Strength:

Deadlift 5 x 3

W.O.D.

15 Overhead squat (40/30)

10 Toe to bar

7 Rounds, for time.

Thursday 15 April

Gymnastics:

Ring holds

W.O.D.

50 Double unders

40 Box jump

30 Push press (40/30)

20 Squat Clean (40/30)

10 Burpee

2 Rounds, for time.

Wednesday 14 April

Strength/Power:

Clean 4 x 3 rep

W.O.D.

Sumo Deadlift High Pull (40/30)

Press up

21, 18, 15, 12, 9, 6, 3 reps, for time.

Tuesday 13 April

Strength/Power:

Split jerk 4 x 3 rep

W.O.D.

Pull up

Wall ball

21, 15, 9 reps with 400m run at the start of each round.

Compare to: 08/01/10

Monday 12 April

Strength:

Front Squat 4 x 3 rep

W.O.D.

‘Nate’

2 Muscle up

4 H.S.P.U

8 Kettlebell swing (32/24)

20 Min as many rounds as possible.

Saturday 10 April

Gymnastics:

Muscle up practice

Ring hold progressions

Handstand balance

W.O.D.

‘Nicole’

Run 400m
Max rep pull up (1 set)

20min as many rounds as possible.
(After running 400m do one set of pull ups, then run 400m again…. score is total number of pull ups completed)

Compare to: 13/02/10

Friday 9 April

Strength:

Deadlift 5 x 3 rep

W.O.D.

15 Kettlebell swing (24/16)

15 Push press (40/30)

20 Double unders

5 rounds for time.

Thursday 8 April

Co-ordination:

Max double unders

Advanced; 1 or 2 attempts, cause you will be too gassed for any more.

Intermediate; 5 attempts, rest 1 minute between attempts.

Beginner; 5 minutes practice.

W.O.D.

‘Cindy’

5 Pull up

10 Push up

15 Squat

20 minutes as many rounds as possible.

Compare to: 21/01/10

Wednesday 7 April

Strength:

Shoulder press 4 x 3 reps

W.O.D.

‘Michael’

Run 800m

50 GHD Back extension

50 Sit up

3 rounds for time.

Compare to: 27/11/09