CrossFit Birkenhead

Tuesday 1 June

 Strength;

Shoulder press 5 x 3 rep

W.O.D.

Kettlebell swing(24/16)

Pull up

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

Monday 31 May

Skill:

Turkish Get Up 3, 2, 1, 1

W.O.D.

‘Elizabeth’

Squat clean (60/45)

Ring dip

21, 15, 9 reps for time.

Mike, who is pictured above has been coming to CrossFit Birkenhead for over 6 months now.  Since starting he has not missed more than a few days in a row, thats quite an achievement.  When he first started, merely squatting down onto a med ball was a challenge because of unstable knees and limited flexibility. Last week he overhead squatted 60kg for 3 well below parallel!! nice one Mike, handstands are next.

Saturday 29 May

Skills:

Max double unders

Muscle up progressions

W.O.D.

‘Kelly’

Run 400m

30 Box jump

30 Wall ball

5 rounds for time.

Compare to: 25/01/2010

Friday 28 May (5.45pm)

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to: 30/04/2010

Another great CrossFit Total tonight, many personal bests achieved again.  Most outstanding improvement so far is from Johnny, up 45kg in two months.  He has achieved this without doing any specific strength work above 60%, just focusing effort on improving and refining technique and full range of motion.

Phil and Andrew both totaled 400 which equals the record at Birkenhead. This is now held by 5 members all in first equal!! Next month’s CrossFit total will be interesting, held on Friday 25th June.

Friday 28 May (a.m.)

Strength;

Deadlift 5 x 3rep

W.O.D.

‘Jeremy’

Overhead squat (40/30)

Burpee

21, 15, 9 reps for time.

Thursday 27 May

Gymnastics:

Ring holds

W.O.D.

Run 400

12 Kettlebell swing(24/16)

15 Press up

4 rounds for time.

Wednesday 26 May

Strength:

Weighted pull up 5 x 3 rep

W.O.D.

‘Randy’

75 Power Snatch (35/25)

for time.

Compare to: 17/03/2010

Tuesday 25 May

Strength:

Split jerk 4 x 5 rep

W.O.D.

7 Sumo deadlift high pull(40/30)

7 Pull up

7 Burpee box jump

15 Minutes, as many rounds as possible.

Monday 24 May

Power:

Snatch 4 x 3 rep

W.O.D.

10 Front Squat (50/35)

7 Handstand push up

7 rounds for time.

Saturday 22 May

Strength:

Overhead Squat 5 x 3 rep

Team W.O.D.

Row 2000m

50 Burpees
Run 400
50 Pull up
Run 400
100 Wall ball

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

Friday 21 May

Strength:

Shoulder press 5 x 3 rep

W.O.D.

8 Deadlift (100/70)

15 Knee to elbow

20 Double under

12 minutes as many rounds as possible.

Thursday 20 May

Strength;

Weighted pull up 4 x 3 rep

W.O.D.

21 Kettlebell swing (24/16)

15 Burpee

9 Sit up

30m overhead plate lunge (20/15)

4 rounds for time.

Compare to: 01/03/2010

Wednesday 19 May

Gymnastics:

Ring holds

Handstands

W.O.D.

‘Grace’

30 Clean and jerk (60/45)

for time.

Compare to: 24/02/2010

Tuesday 18 May

Strength:

Back Squat 5 x 3 rep

W.O.D.

Run 400m

8 Push press (50/35)

12 Kettlebell swing (32/24)

3 rounds for time.

Monday 17 May

Horizontal jump testing

Compare to: 23/01/2010

W.O.D.

‘Angie’

100 Pull up

100 Push up

100 Sit up

100 Squat

Complete all reps of each exercise before moving on to the next.  If required, you may scale the workout by partitioning exercises.

Compare to: 22/02/2010

Saturday 15 May

Strength:

Deadlift 5 x 3 rep

W.O.D.

Overhead squat (40/30)

Sit up

Kettlebell swing(24/16)

10 to 1 reps.

Friday 14 May

W.O.D.

‘Mary’

5 Handstand push up

10 Single leg squat

15 Pull up

20 min, as many rounds as possible.

Compare to: 22/03/2010

Thursday 13 May

Strength;

Clean 4 x 5 rep

W.O.D.

50 Double unders
40 Air squat
30 Deadlift (40/30)
20 Push press (40/30)
10 Squat clean (40/30)
20 Push press
30 Deadlift
40 Air squat
50 Double unders

for time.

Compare to: 03/02/2010

Wednesday 12 May

Strength:

Overhead squat 5 x 3 rep

W.O.D.

10 Box jump

15 Kettlebell swing (24/16)

20 Press up

5 rounds for time.

Tuesday 11 May

Strength:

Weighted pull up 5 x 3 rep

Queensland sectional wod 2010

7 Deadlift (40/30)

7 Hang power clean

7 Front squat

7 Chest to overhead

10 min, as many rounds as possible.

A big congratulations to Lauren Roberts from CFNZ, finishing 3rd and qualifying for the world CrossFit Games in California in July. Also congratulations to CrossFit Auckland and CrossFit NZ affiliate teams, both qualified for the teams event in Aromas, California as well.

Monday 10 May

Strength/Power:

Push Jerk 4 x 3 rep

W.O.D.

20 Double unders

12 Thrusters (40/30)

12 Pull up

5 Rounds for time.

Saturday 8 May

Strength:

Back squat 4 x 5 rep

‘Cards’

The class split into groups of 3 or 4. The task: Get through a deck of cards, suit denotes exercise, number on card = reps, except for Hearts, 400m run for each one.

The exercises were:
Barbell Clean & Jerk (20/15kg)
Wall ball
Kettlebell swing (24/16)
Run/row 400

Compare to: 27/02/2010