CrossFit Birkenhead

Thursday 1 September

 That might look like a Planche push up, but it’s not. It’s a Disco Burpee.

Strength:

Deadlift 4 x 3 rep

W.O.D.

• 10 Push press (40/25)
• 10 Sumo deadlift high pull
• 20 Double under

5 rounds

HAPPY BIRTHDAY DANE H!!

Wednesday 31 August

 Another Birthday and another themed workout. Josh is quite a fan of disco so he’s supplying the music for the WoD today. Who knew he could pose like that??

W.O.D.

‘Josh’s Death By Disco’

• Burpees
• Squat clean (40/25)
• Sit up
• Overhead squat
• Pull up
• Kettlebell swing (24/16)

2 minutes for max reps each exercise, 1 minute rest between

HAPPY BIRTHDAY JOSH!!

Tuesday 30 August

 Emma’s birthday today, she’s requested rowing in the workout. She used to be a competitive rower so we’ll be expecting fastest girls time from her….no pressure.

Strength:

Shoulder press 4 x 5 rep

W.O.D.

Row 1000m

Finisher:

3 x 10 GHD Sit up/Back extension

HAPPY BIRTHDAY EMMA G AND KIRSTIE!!

Monday 29 August

 The 3 x 3 strength format often promotes a few 1RM attempts afterward. For O.H.S. on Saturday there were a few members even doing 3 reps at or above their previous 1RM’s. Impressive stuff.

Strength:

Front squat 4 x 5 rep

W.O.D.

• 20 Power snatch (45/30)
• 20 Push up
• Run 800
• 10 Power snatch
• 10 Push up
• Run 400

HAPPY BIRTHDAY AMANDA Y!!

Saturday 27 August

 Strength:

Overhead squat 3 x 3 rep

W.O.D.

• 3 Wall climb
• 8 Toe to bar
• 10 Air squat

12 minutes, as many rounds as possible.

Friday 26 August

 Josh Moa’s turning 32 today and he’s designed todays WoD. It seems like it may play to his strengths….He’s due to be in at 5.45am to set the standard. ‘Pity the fool’ who tries to beat it hahaha!! (I’ll try)

Gymnastics:

• Handstands
• Ring holds

W.O.D.

‘Gimmee Sum Moa’

• 5 Kettlebell swing (32/24)
• 5 KB sumo deadlift high pull
• 5 KB thruster
• 5 Burpee
• 20 Double under

5 rounds.

Thursday 25 August

 A bit of drama concerning the whiteboard yesterday, explained above whiteboard photo. Its the second time in as many weeks something similar has occurred, messing up the 800m runs. The 800m messed me up yesterday, rather glad I only did one….

Strength:

Deadlift 4 x 5 rep

W.O.D.

• 15 Box jump
• 10 Ring dip

7 rounds.

Wednesday 24 August

 Paul J is eager to get back on the leader board for something, attempting 102.5kg Jerk. Surely it’s just a matter of time…

W.O.D.

‘Daniel’

• 50 Pull-up
• Run 400m
• 21 Thrusters (42.5/30)
• Run 800
• 21 Thrusters (42.5/30)
• Run 400
• 50 Pull-up

Compare to: 25/03/2011

Tuesday 23 August

 Strength:

Snatch balance 3 x 3 rep

Jerk 3, 2, 1, 1.

W.O.D.

Tabata burpees, 8 rounds.

Monday 22 August

 First time we’ve done weighted push ups in the programming here. Ido getting right into it with over half his body weight on his back, we’ll have to do more of these in future. I think last time I said that it was regarding wall climbs…

W.O.D.

Clean @60-80% of 1RM

1 rep every 20 seconds

12 minutes.

Finisher:

• GHD Sit up, Hip/Back extensions

Saturday 20 August

 Classic CrossFit face from Marty, he never misses a CrossFit total WoD!! I’m claiming best lift of the night, finally reaching my goal of a 200kg Deadlift.

Strength:

Weighted push up 5 x 5 rep

W.O.D.

• Run 400

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

• Front squat (70/45)
• Pull up
• Push up

Friday 19 August CrossFit Total (5.45pm)

((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:04/03/2011

Friday 19 August

 I got the photo a bit late, he did get his chin over the bar!! Josh’s 1Rm weighted pull up of 65kg seems to be catching up to his squat…

Gymnastics:

• Ring holds
• L Sit

W.O.D.

• Deadlift (100/70)
• Burpee box jump

21, 15, 9 reps.

Thursday 18 August

 Strength:

Weighted pull up 3 x 3 rep

W.O.D.

• 5 Handstand push up
• 10 Knee to elbow
• Run 200

7 Rounds

HAPPY BIRTHDAY ALLIE!!

Wednesday 17 August

 Strength:

Hang snatch 4 x 3 rep

W.O.D.

• 7 Power snatch (45/30)
• 7 Overhead squat
• 7 Deadlift

8 minutes, as many rounds as possible.

Tuesday 16 August

 Matt Cable going for 160kg back squat. CrossFit total this Friday 5.45pm, hoping to see more big lifts like this.

Strength:

Back squat 4 x 3 rep

W.O.D.

• 15 Kettlebell swing (24/16)
• 10 Pull up
• 20 Double under

10 minutes, as many rounds as possible.

HAPPY BIRTHDAY SONYA!!

Monday 15 August

 W.O.D.

• Sit up
• Box jump
• Push press (40/25)
• Burpee

5 sets of each exercise (all 5 sets of sit ups first) 30 sec work, 60 sec rest. Score is total reps completed.

Saturday 13 August

 Gymnastics:

• Handstands
• L sit

GHD: Sit up, Back extension 2 x 10 rep

W.O.D.

• 30m Overhead plate lunge (20/15)
• 20 Pull up

4 rounds.

Friday 12 August

 Cara’s looking pretty comfortable considering she’s doing multiple reps over her previous PB!!

Strength:

Hang clean 3 x 3 rep

W.O.D.

• 20 Power snatch (45/30)
• 35 Push up
• 50 Kettlebell swing (32/24)

1 round.

HAPPY BIRTHDAY BEN S!!

Thursday 11 August

 A short WoD yesterday so everyone got partnered up and classes were done in 2 waves. Having someone on them for every rep seems to get a few people moving a little faster!!

Strength:

Overhead squat 3 x 3 rep

W.O.D.

• Thruster (40/25) 1 to 10 reps
• Toe to bar 10 to 1 reps

Wednesday 10 August

 Pearl (pictured) and Annabelle got 3 easy reps at 62.5kg for push press yesterday, so much more potential.

Strength:

Deadlift 5 x 3 rep

W.O.D.

• Burpee
• Box jump

21, 15, 9 reps.

Tuesday 9 August

 Wrote yesterdays Hero workout in the wrong order in the morning, I’m sure that made it a little harder!! Those of you who were struggling could blame it on that??

Strength:

Push press 4 x 3 rep

W.O.D.

• 15 Push press
• 15 Sit up
• 20 Double under

5 Rounds.