CrossFit Birkenhead

Wednesday 30 November

Mark was a little optimistic with 60kg….not a bad effort though, I doubt I’d even be able to bend my arms with that weight!!

Strength:

Weighted push up 4 x 3 rep

W.O.D.

• Run 400
• 12 Handstand push up
• 21 Kettlebell swing (32/24)

3 rounds.

Tuesday 29 November

Solid Front Squat from Jack yesterday. Elbows high, weight on heels, upright torso. Nice.

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

‘Jeremy’

• Overhead squat (42.5/30)
• Burpee

21, 15, 9 reps, for time.

Compare to: 01/07/2011

Monday 28 November

Strength:

Super slow front squat 4 x 3 rep

W.O.D.

• 8 Dumbbell power clean & jerk (20/15)
• 30 Double under

4 rounds.

Saturday 26 November

Gymnastics:

• L sit
• Ring holds
• Bar front levers

W.O.D
.
Run 800

• Toe to bar
• Sumo deadlift high pull (40/25)
• 10, 15, 20 reps

Run 400
HAPPY BIRTHDAY CALEB!!

Friday 25 November

Strength:

Deadlift 3 x 3 rep

W.O.D.

• 10 Turkish get up (24/16) eg; 5 each arm
• 60m Overhead plate lunge (20/15)

2 rounds

Thursday 24 November

Strength:

Shoulder press 4 x 3 rep

W.O.D.

• Push press (40/25)
• Power clean
• Burpee

10 to 1 reps.

Wednesday 23 November

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: 22/07/2011
HAPPY BIRTHDAY JAHNA!!

Tuesday 22 November

Strength:

Thruster 4 x 3 rep

W.O.D.

• 6 Handstand push up
• 10 Kettlebell swing (24/16)
• 10 Box jump

6 rounds

Monday 21 November

Strength:

Snatch 3 x 3 rep

W.O.D.

‘Randy’

75 Power snatch (35/25)

For time.

Compare to: 11/07/2011

Saturday 19 November

Strength:

Bulgarian squat 4 x 3 rep

W.O.D.

• Run 400
• 10 Dumbbell Thruster (20/15)
• 15 Ring push up

4 rounds

Friday 18 November

Matt Cable got a big increase on his max Jerk yesterday, finishing with a solid 105kg.

Gymnastics:

• Handstands
• Bar front levers

W.O.D.

• Deadlift (100/70)
• Chest to Bar Pull up

21, 15, 9 reps
HAPPY BIRTHDAY BLAIR!!

Thursday 17 November

Strength:

Jerk 3, 2, 1, 1 rep

W.O.D.

• 5 Overhead squat (50/35)
• 5 Push press
• 10 Box jump

8 minutes, as many rounds as possible.

Wednesday 16 November

W.O.D.

Snatch @60-80% of 1RM

1 rep every 20 seconds

12 minutes.

Finisher:

• GHD Sit up, Hip/Back extensions

Tuesday 15 November

Strength:

Weighted push up 4 x 5 rep

W.O.D.

• 10 Pull up
• 15 Burpee
• 20 Double under

5 rounds

Monday 14 November

Strength:

Back squat 4 x 3 rep

W.O.D.

• Run 400
• 12 Kettlebell snatch (24/16)
• 12 Goblet squat

3 rounds

Sunday 13 November FGB Fundraiser

For today’s WoD, all those participating have donated money to The Breast Cancer Cure Research Trust. Thanks to everyone who entered, the volunteers helping on the day and those who were unable to make it, but still contributed a donation. Like at all CrossFit events, the atmosphere was amazing and everyone stepped up the intensity for the workout. Great scores from everyone!!

W.O.D.

‘Fight Gone Bad’

• Wall ball
• Sumo deadlift high pull (35/25)
• Box jump
• Push press (35/25)
• Rower (calories)

3 rounds.

A round is 1 minute at each exercise with a continuously running clock.  1 minute rest between rounds .
Count reps (calories for rower) and the total of all 3 rounds is your score.

Saturday 12 November

It’s not too late to enter our Fight Gone Bad event, raising money for the Breast Cancer Cure Research Trust. It’s on tomorrow morning from 9am, enter online  HERE.

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

• Run 400m
• 12 Knee to elbow
• 6 Handstand push up

4 rounds

Friday 11 November

Strength:

Deadlift 4 x 5 rep

W.O.D.

• 6 Dumbbell thruster (20/15)
• 12 Sit up

8 minutes, as many rounds as possible

Thursday 10 November

Strength:

Overhead squat 4 x 3 rep

W.O.D.

• 15 Pull up
• 15 Box jump
• 15 Push up

4 Rounds

Wednesday 9 November

Strength:

Shoulder 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: 27/05/2011

Tuesday 8 November

Saved the best for last. The slow strict pull ups yesterday required a lot of discipline and focus!!

Fight Gone Bad Fundraiser is on Sunday 13th November at CrossFit Birkenhead, click here to enter!!

Strength:

Turkish Get Up 3, 2, 1, 1.

W.O.D.

• 5 Power clean (70/45)
• 10 Burpee

5 rounds.
HAPPY BIRTHDAY STEPHANIE!!

Monday 7 November

To enter Fight Gone Bad or to donate click HERE. It’s on this Sunday at CrossFit Birkenhead, register from 9am, heats starting 9.30. All money raised going to The Breast Cancer Cure Research Trust. Enter by today to receive a T shirt. The link again is Here

W.O.D.

• Overhead squat (45/30)
• Sit up
• Deadlift
• Push up
• Front squat
• Pull up

Rep tempo 5:3:5, 2 reps per exercise, 1 min rest after each round, 5 rounds.