CrossFit Birkenhead

Tuesday 31 August

 Strength:

Power clean 4 x 3 rep

W.O.D.

‘Josh’s sampler’

Deadlift (40/25)

Push press

Overhead squat

Clean and jerk

Thruster

Back squat

Power snatch

10 reps each, 2 rounds.

HAPPY BIRTHDAY JOSH!!

Monday 30 August

Check this video, world record Fran time.

Gymnastics:

Muscle up progressions

Handstands

Ring holds

W.O.D.

‘Fran’

Thruster (42.5/30)

Pull up

21, 15, 9 reps, for time.

Compare to: 21/06/2010

HAPPY BIRTHDAY AMANDA FOR YESTERDAY!!

HAPPY BIRTHDAY EMMA G, KEVIN G AND KIRSTY!!

Saturday 28 August

 Power:

Push jerk 4 x 3 rep

W.O.D.

10 Kettlebell swing

7 Burpee

7 Knee to elbow

12 minutes, as many rounds as possible.

CrossFit Total Friday 27 August (5.45pm)

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to: 30/07/2010

Friday 27 August (A.M.)

 Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Snatch

10 minutes @ 3 rep/minute.

Compare to:25/06/2010

Thursday 26 August

 Gymnastics:

Ring holds

Handstands

Band front levers

W.O.D.

‘Jackie’

Row 1000

50 Thruster (20/15)

30 Pull up

For time.

Compare to:22/04/2010

HAPPY BIRTHDAY MOA!!

Wednesday 25 August

 Power:

Clean 4 x 3 rep

W.O.D.

Overhead squat (40/25)

Hang power clean

Ring dip

10 to 1 reps, for time.

Tuesday 24 August

 Jeremy has been working on improving his squat, at every class he is spending some time with the broomstick, getting comfortable at the bottom.  It’s a work in progress, but definitely progress being made.  To just get below parallel was the goal, soon it’ll be with a comfortable 100kg on the bar.

Strength:

Push press 4 x 3 rep

W.O.D.

‘Helen’

Run 400m

21 Kettlebell swing (24/16)

12 Pull up

3 rounds, for time.

Compare to:09/06/2010

Monday 23 August

 Strength:

Back squat 5 x 3 rep

W.O.D.

20 Double under

10 Deadlift (60/40)

5 Burpee

5 rounds, for time.

Saturday 21 August

 Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Run 400

20 Sumo deadlift high pull (40/25)

20 Box jump

3 rounds, for time.

Friday 20 August

 Strength:

Overhead squat 5 x 5 rep

W.O.D.

Front squat (70/40)

Toe to bar

21, 15, 9 reps, for time.

Thursday 19 August

 W.O.D.

‘Nate’

2 Muscle up

4 Handstand push up

8 Kettlebell swing (32/24)

20 minutes, as many rounds as possible.

Compare to: 12/04/2010

Wednesday 18 August

 Mark got this successful 180kg Deadlift yesterday, that weight keeps coming up every time we do them.

Gymnastics:

Ring holds

Muscle up progressions

Handstand balance

W.O.D.

‘Randy’

75 Power snatch (35/25)

For time.

Compare to: 26/05/2010

HAPPY BIRTHDAY ALLIE!!

Tuesday 17 August

 Strength:

Deadlift 5 x 5 rep

W.O.D.

30 Double under

15 Kettlebell swing (24/16)

15 Push press (40/25)

4 rounds, for time

Monday 16 August

 Power:

Snatch 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

Compare to: 07/06/2010

HAPPY BIRTHDAY SONYA!!

Saturday 14 August

 Strength:

Front squat 4 x 3

W.O.D.

5 Pull up

10 Thruster (40/25)

20 Double under

12 minutes as many rounds as possible.

Friday 13 August

 Gymnastics:

Muscle up progressions

W.O.D.

‘Marty’s Mistake’

30m Inch worm

30 Knee to elbow

30m Walking lunges

30 Deadlift (80/55)

2 Rounds, for time.

Compare to: 05/02/2010

Thursday 12 August

Gymnastics anyone? This guy is a freak!!

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

‘D.T.’

12 Deadlift (70/45)

9 Hang power clean

6 Jerk

5 rounds, for time.

Compare to: 20/04/2010

Wednesday 11 August

 Strength:

Shoulder press 4 x 3 rep

W.O.D.

Run 400

12 Kettlebell swing (24/16)

12 Burpee box jump

4 Rounds, for time.

Tuesday 10 August

 Gymnastics:

Ring holds

Handstand balance

W.O.D.

Power snatch (40/25)

Pull up

Overhead squat

21, 15, 9 reps, for time.

Monday 9 August

That is one huge deadlift!! He keeps his weight on his heels, bar stays close to the legs,  shoulders rise with his hips and maintains lumbar curve throughout the lift.  A max Deadlift is no excuse to compromise form, ensure you lift only what you can while maintaining proper form today.

Strength:

Deadlift 5, 5, 3, 3, 1, 1.

W.O.D.

10 Push up

10 Sit up

2 Turkish Get up (each arm)(24/16)

5 rounds for time.

Saturday 7 August

 W.O.D.

‘Danny’

30 Box jump

20 Push press (50/30)

30 Pull up

20 Minutes, as many rounds as possible.

Compare to: 03/05/2010