CrossFit Birkenhead

Saturday 31 December

Strength:

Deadlift 4 x 3 rep

W.O.D.

• 10 Box jump
• 10 Overhead squat (40/25)
• 10 Power clean

5 rounds

Friday 30 December

Strength:

Weighted push up 4 x 3 rep

W.O.D.

• Kettlebell swing
• Double under
• Sit up

40, 30, 20, 10 reps

Thursday 29 December

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

Wednesday 28 December

Just a friendly reminder from Mark that it is in fact summer.

Strength:

Front squat 4 x 3 rep

W.O.D.

• 5 Handstand push up
• 5 Burpee
• 10 Deadlift (80/55)

10 minutes, as many rounds as possible
HAPPY BIRTHDAY NIC.C FOR THE 26TH!!

Saturday 24 December

Gymnastics:

• Handstands
• Ring holds

TEAM W.O.D.

• 50 Push up
• 40 Dumbbell thruster (15/10)
• 30 Sit up
• Run 200m (2 x 20lb med ball per team)
• 3-4 People per team

20 minutes, as many rounds as possible.

Friday 23 December

Yes, Xmas has come early.

W.O.D.

‘The Filthy Fifty’

• Box Jump
• Jumping pullup
• Kettlebell swing (16/12)
• Walking lunges
• Knee to elbow
• Push press (20/15)
• GHD back extension
• Wall ball
• Burpee
• Double under skip

Complete 50 reps of each before moving on to the next.

Compare to: 17/10/2011

Thursday 22 December

The money raised from our Fight Gone Bad Fundraiser last month has been given to The Breast Cancer Cure Research Trust. Total raised was $1,475.00 A letter from the charity and bank statement is up on the whiteboard. Awesome result from the CrossFit community, thanks to all those who attended and donated toward the cause.

Strength:

Jerk 3, 2, 1, 1 rep

W.O.D.

• Sumo deadlift high pull (40/25)
• Overhead squat

10 to 1 reps.

Wednesday 21 December

Strength:

• Hang power clean 2 x 3 rep
• Hang squat clean 2 x 3 rep
• Clean 2 x 3 rep

W.O.D.

50 Double under

• Box jump
• Burpee
• 21, 15, 9 reps

50 Double under

Tuesday 20 December

Jacks Overhead squat is getting good!!

Strength:

Weighted pull up 4 x 5 rep

W.O.D.

• 20 Push press (50/35)
• 20 Toe to bar

2 rounds

• 30m Overhead plate lunge (20/15)
• 30 Kettlebell swing (24/16)

2 rounds. 

Monday 19 December

Virtual shoveling with a twist in Saturdays team workout. Awesome fun, I should probably put the video we got of the quacking duck walks up.

Strength:

Overhead squat 4 x 3 rep

W.O.D.

• Run 400
• 15 Deadlift (100/70)
• 15 Press up

3 rounds

Compare to: 19/04/2011

Saturday 17 December

Jacob and Ness leave for Whangarei on Sunday. They’re off to live on a farm and will be opening Far North CrossFit on 9 Jan. Ness and I have prepared a ‘Farm’ themed workout to make for a memorable last WoD as members at CrossFit Birkenhead. I’m sure it won’t be their last workout here!!!

Also they have their official Open Day set for Saturday 28 Jan 2012, there’s already a dozen of us going up to support, if you’d like to come along let me know. There will definitely be a workout involved, Ness mentioned ‘Fran’ briefly, but I’m sure she wouldn’t do that to us….

W.O.D.

‘Movin’ To The Country’

gonna eat a lot of peaches….

In teams of about 3:

• 200m Farmers walk (2 x 24/16)
• 150 Double unders
• 60m Partner wheelbarrow
• 120 Sit up
• 30m Duck walk (the whole flock together)
• 60 Virtual shoveling
• 30 C2B pull up
• 200m Farmers walk

Friday 16 December

Teamwork from Sophie and Jo for L-sits. The idea was that they could support each other to make it easier…didn’t really work unfortunately. Real team work will be required for Jacob & Ness’s  ’Farewell, we’re moving to the country “Peaches” WoD’ this Saturday morning.

Come down to either the 8.00 or 9.15 class this Saturday to be treated to something a little different

W.O.D.

‘Mary’

• 5 Handstand push up
• 10 Single leg squat
• 15 Pull up

20 Minutes, as many rounds as possible.

Thursday 15 December

A Deadlift battle started last night and Jacob ended it convincingly with a solid 10 reps at 182.5kg, instead of the expected 5….kinda ruined him for the WoD though.

Gymnastics:

• Handstand/Planche
• Bar front lever
• L sit

W.O.D.

• 12 Push press (45/30)
• 12 Box jump
• 12 Ring press up

5 Rounds

Wednesday 14 December

Strength:

Deadlift 4 x 5 rep

W.O.D.

• Overhead squat (40/25)
• Sit up

21, 18, 15, 12, 9, 6, 3 reps

Tuesday 13 December

Strength:

Weighted push up 4 x 5 rep

W.O.D.

• 5 Chest to bar pull up
• 8 Dumbbell power clean (20/15)
• 20 Double unders

6 rounds.

Monday 12 December

We had 5 Girls from Birkenhead competing in CrossFit Newmarkets games day on Saturday. Sue, Jaime, Andrea, Emma and Quanita, all in the Rx Division!! All the girls have been improving their CrossFit and getting so much stronger this year, its great to see more girls competing than men.

For the men we had Nic C  who has competed before, so I made him go Rx and John T (Hone) who has been doing our wods this year over in Afghanistan (he also go nudged up to Rx). Donald’s still quite new to CrossFit so I let him go in the scaled division this time. As usual there was a great atmosphere at the event, awesome effort from everyone. There’s talk of a competition at CrossFit Hawkes Bay over Waitangi weekend, anyone interested in entering let me know.

Strength:

Back squat 4 x 5 rep

W.O.D.

• Kettlebell swing (24/16)
• Burpee

3, 6, 9, 12, 15, 18, 21…
8 minutes, as many reps as possible
HAPPY BIRTHDAY RICHIE FOR YESTERDAY!!

Saturday 10 December

CrossFit Newmarkets 1st birthday games is on today between 8am and 1pm, there are a few members from Birkenhead competing, if you can make it down to support, the address is Here.

W.O.D.

‘Cards’

The class split into groups of 2 or 3.  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run for each card.
The exercises;

• Burpee
• D/B Thruster (15/10)
• Sit up
• Run/row 400

Friday 9 December

Marty looks like he can hold that L sit all day!!!

Gymnastics:

• L sit
• Handstands

W.O.D.

• Pull up
• Push press (45/30)
• Kettlebell swing (24/16)

21, 15, 9 reps.

Thursday 8 December

Welcome back to Jaime, many months off training and returns with a PB jerk of 55kg!!

Strength:

Deadlift 4 x 3 rep

W.O.D.

• Run 400
• 5 Inverted burpee
• 15 Toe to bar

3 rounds

Wednesday 7 December

Nic C looking awesome mid way through his PB snatch of 77.5kg on Monday. From that full extended position he got into a rock bottom overhead squat faster than the eye can see!!

Strength:

• Shoulder press 3 x 3
• Push press 2 x 2
• Jerk 2 x 1 rep

W.O.D.

• Power clean (60/40)
• Box jump

10 to 1 reps.

Tuesday 6 December

John Fisher did the Kepler challenge on Saturday, 60km of mountainous terrain. Time 7hours 38 min. Check out that scenery, amazing!! He even went for a run the next day, his legs weren’t sore so why not.

Strength:

Front squat 3 x 3 rep

W.O.D.

• 12 Pull up
• 12 Push up
• 8 Front squat (60/40)

5 rounds

Monday 5 December

The sign of a workout done well!!!

Strength:

Snatch 3 x 3 rep

W.O.D.

2011 Open Games Workout 1

• 30 Double under
• 15 Power snatch (35/25)

10 minutes, as many rounds as possible
Compare to: 17/03/2011