CrossFit Birkenhead

Saturday 25 May

Paul D — Fri, 24 May 2013 12:02:11 +0000

Strength:

Weighted push up 4 x 3 rep

W.O.D.

80 Thruster (40/25)

Must be continuous reps, every time you put the bar down, run 100m.

Friday 24 May

Paul D — Thu, 23 May 2013 12:02:13 +0000

New PB jerk for Sandra yesterday. 52.5kg, awesome!

Strength:

Snatch

3 reps on the minute
70-80% 1rm
8 minutes

W.O.D.

Sumo deadlift high pull (40/25)
Push press

10 to 1 reps

Thursday 23 May

Paul D — Wed, 22 May 2013 12:02:59 +0000

Big lifts from Shaun yesterday, 5 sets of 5 at 200kg

Strength:

Jerk 3, 2, 1, 1.

W.O.D.

10 Pull up
10 Renegade row (20/15)
12 Box jump
6 rounds

Wednesday 22 May

Paul D — Tue, 21 May 2013 12:02:45 +0000

Event 6 of the South California Regional last weekend. The Australasian Regionals are on this weekend in Wollongong, south of Sydney. We will be doing some of the workouts at CFB over this weekend, if you’re keen to join in let me know.

Strength:

Deadlift 5 x 5 rep

W.O.D.

50 Wall ball
100 Double under
15 Muscle up

Tuesday 21 May

Paul D — Mon, 20 May 2013 12:02:31 +0000

Lots of big improvements on 5 x 5 back squat from just 5 days ago. Scoring the average across all 5 sets seems to be gaining some acceptance…

Strength:

Clean & Jerk

3 reps on the minute
70-80% 1rm
10 minutes

W.O.D.

Row 1000

For time.

Monday 20 May

Paul D — Sun, 19 May 2013 12:02:46 +0000

Jack pictured getting ready to compete at Zealous CF comp on the weekend. Not sure of his placing but saw him get 4th in his heat for the second workout. Was a well run comp, congrats to the Zealous crew.

Richie competed in the Auckland Champs Weightlifting comp on Saturday, finished second with a 92kg Snatch and 115kg Clean and Jerk, congrats Richie!!

Strength:

Back squat 5 x 5 rep

W.O.D.

8 Burpee
1 set max rep knee to elbow
Score = total K2E
Hang on the bar as long as you want, as soon as feet touch ground the set is finished.

8 minutes, as many rounds as possible

Saturday 18 May

Paul D — Fri, 17 May 2013 12:02:55 +0000

Jo looking very focused…or taking a nap?

Strength:

Overhead squat 4 x 5 rep

W.O.D.

10 Pull up
8 Kettle bell swing (24/16)
10 Push up

10 minutes, as many rounds as possible.

Friday 17 May

Paul D — Thu, 16 May 2013 12:10:47 +0000

Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53.

W.O.D.

‘Air Force’

20 Thruster (42.5/30)
20 Sumo deadlift high pull
20 Shoulder to overhead
20 Overhead squat
20 Front squat

Perform 4 Burpees at the start of each minute before moving onto barbell exercises.

Compare to: 25/05/2012

Thursday 16 May

Paul D — Wed, 15 May 2013 12:02:51 +0000

Bit of an unorthodox arm position from Mark G doing back squats yesterday. Finished with a good set of 5 reps at 120kg.

Gymnastics:

Ring holds
L sit
Handstands

W.O.D.

Run 400
12 Chest to bar pull up
12 Toe to bar

3 rounds

Wednesday 15 May

Paul D — Tue, 14 May 2013 12:02:37 +0000

5kg PB for Alana yesterday. Repeated the same weight a few more times and improved technique with each one.

Strength:

Back squat 5 x 5 rep

W.O.D.

25 Double under
12 Dumbbell push press (20/150

8 minutes, as many rounds as possible

Tuesday 14 May

Paul D — Mon, 13 May 2013 12:02:46 +0000

A bunch of CFB Zombies competed in the 6km O Rock off-road obstacle course on Sunday. Not many of them are regular runners and were surprised at how easy running 6km was without any training other than CrossFit. Ahhh Crossfit is awesome!

Strength:

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

W.O.D.

10 Box jump
10 Ring push up

8 rounds

Monday 13 May

Paul D — Sun, 12 May 2013 12:02:28 +0000

Strength:

Deadlift 5 x 5 rep

W.O.D.

‘Jackie’

Row 1000
50 Thruster (20/15)
30 Pull up

For time.

Compare to: 12/09/2012