CrossFit Birkenhead

Saturday 30 October

It was speed vs. power on Thursday night for Moa and Cieran.  Result was a tie, both finishing first!!

Strength:

Overhead squat 3 x 3 rep

Team W.O.D.

Run 400

60 Thruster (20/15)

Run 400

60 Sit up

Run 400

60 metre O/H plate lunge (20/10)

Run 400

60 Burpee

In teams of 2 or 3 (particulars will be explained in class)

Friday 29 October

A.M. classes

Strength:

Deadlift 5 x 3 rep

W.O.D.

5 Toe to bar

8 Sumo deadlift high pull (40/25)

10 Box jump

10 minutes, as many rounds as possible.

((5.45p.m))

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to:24/09/2010

Thursday 28 October

Josh got an easy 110kg Split Jerk.  When is he going to get on the board for something not involving shoulders??

Power:

Snatch 3 x 3 rep

W.O.D.

Run 400

15 Kb swing (24/16)

2 T.G.U each arm

4 Rounds, for time.

Wednesday 27 October

Power:

Jerk 3 x 3 rep

W.O.D.

20 Double under

20 Push press (40/25)

5 Rounds, for time.

Tuesday 26 October

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 and/or decreasing reps.

Compare to:02/08/2010

Monday 23 October

I hope everyone is enjoying the sunshine this weekend!!

No morning classes today

Evening classes will be at 5.45 and 6.45

All welcome.

Strength:

Back squat 3 x 3 rep

W.O.D.

Run 400

21 Power clean (60/35)

Run 400

15 Power clean

Run 400

9 Power clean.

Saturday 23 October

17 people in a Friday night class, thats just crazy…

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:05/06/2010

Friday 22 October

Strength:

Shoulder press 4 x 3 rep

W.O.D.

Ring dip

Sit up

Burpee

Toe to bar

12, 10, 8, 6, 4, 2 reps.

Thursday 21 October

CrossFit Birkenhead’s 1st Birthday games are on in just over 4 weeks, enter now and step up your training!!  There is an Rx and scaled division for both men and women, click the banner at the top of page for more info and to fill out entry form.

Power:

Snatch 4 x 3 rep

W.O.D.

15 Box jump

10 Deadlift (100/70)

6 Rounds, for time.

Wednesday 20 October

Mostly Gymnastics

Today will be a bit different, no recording time, no counting reps for score. (unless you want to for double unders)

Handstands/parallel bar L sit

GHD Situp/Back extension

Double unders

Ring holds

Turkish get up

Muscle up progressions

2 rounds of 2 minutes at each station, with a partner or group of 3.

Tuesday 19 October

W.O.D.

‘Badger’

30 Squat clean (40/25)

30 Pull up

Run 800m

3 rounds for time.

Compare to:16/06/2010

Monday 18 October

Strength:

Overhead squat 5 x 3 rep

W.O.D.

10 Push press 40/25)

12 Kettlebell swing (24/16)

10 minutes, as many rounds as possible

Saturday 16 October

Check out this video Richie took of Bryan ‘Fury’ doing Grace on Wednesday night.

Strength:

Front squat 3 x 3 rep

W.O.D.

Run 400

12 L pull up

12 Ring dip

4 Rounds, for time.

Friday 15 October

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

‘Jeremy’

Overhead squat (40/25)

Burpee

21, 15, 9 reps, for time

Compare to:28/05/2010

Thursday 14 October

I told the evening class last night that Bryan Fury would do Grace before the rest of them(didn’t ask him first)  after exchanging a few nice words he proceeded to smash it in 2.15.  Some impressive times followed Bryan’s effort, an inspiration to you all?

Strength:

Deadlift 5 x 5 rep

W.O.D.

10 Knee to elbow

8 Ring row

7 Rounds, for time.

Wednesday 13 October

Congratulations to Stas, he won a silver medal at the Commonwealth Games yesterday.  Stas did some Olympic Lifting coaching for a few of us at CrossFit Birkenhead earlier this year, turns out we were being coached by one of the best!!!

Gymnastics:

Ring holds

Front levers

W.O.D.

‘Grace’

30 Clean and jerk (60/35)

for time.

Compare to:19/05/2010

Tuesday 12 October

Nearly filled up the pull up bars for both classes last night…

Strength:

Push press 5 x 3 rep

W.O.D.

Run 400

21 Kettlebell swing (24/12)

12 Handstand push up

3 rounds, for time.

Compare to:30/03/2010

Monday 11 October

To celebrate completion of our fourth pull up station (now about 17 metres of pull up bars!!) I thought this would be appropriate. If you see Johnny make sure you thank him for fitting the bar, and all the other ones previously…

‘Chelsea’

5 Pull up

10 Push up

15 Squat

1 Round every minute, on the minute, for 30 minutes.

There will be a few scaling options for this workout on the whiteboard.

HAPPY BIRTHDAY TANYA S AND JACK FOR SUNDAY!!

Saturday 9 October

Power:

Clean 3 x 3 rep

W.O.D.

20, 15, 10 reps

Thruster (40/25)

Snatch grip deadlift

Run 400 after each round.

Friday 8 October

Strength:

Shoulder press 5 x 3 rep

W.O.D.

12 Chest to bar pull up

15 Kettlebell swing

20 Double under

4 rounds, for time.

Thursday 7 October

Gymnastics:

10 Minutes

W.O.D.

‘Elizabeth’

Squat clean (60/35)

Ring dip

21, 15, 9 reps for time.

Compare to:31/05/2010

Wednesday 6 October

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

‘Michael’

Run 800

50 GHD back extension

50 Sit up

3 rounds for time.

Compare to:19/06/2010