Monday 21 May
[SinglePic not found]Strength:
Thruster 4 x 3 rep
W.O.D.
- Kettlebell swing (32/24)
- Push up
- Toe to bar
21, 15, 9 reps
Saturday 19 May
Gymnastics:
- L sit
- Planche
- Ring holds
W.O.D.
‘Jackie’
- Row 1000
- 50 Thruster (20/15)
- 30 Pull up
For time.
Compare to: 01/12/2011
HAPPY BIRTHDAY MARK M!!
Friday 18 May
Before photo of the stadium. It was all quiet and peaceful last night, today will be all energy and excitement. The team is hyped and ready for action!
Strength:
Back squat 4 x 5 rep
W.O.D.
- Run 400
- 10 Power clean (60/40)
- 10 Burpee
3 rounds
Thursday 17 May
The CrossFit Birkenhead Team leaves for Sydney this morning, competing in the Australasian Regionals this weekend. They’ve all been training hard, lots of Olympic lifting and teamwork training over the last month. We’ll see it all paying off on competition day. You can follow the action (possibly some live streaming video) HERE
Strength:
Weighted push up 4 x 3 rep
W.O.D.
- 12 Kettlebell swing (24/16)
- 6 Single arm kettlebell thruster
10 minutes, as many rounds as possible
Wednesday 16 May
Big Turkish Get Up from Andrea yesterday, 28kg. Made it look easy too.
Strength:
Overhead squat 4 x 3 rep
W.O.D.
- 30 Double under
- 20 Sit up
- 10 Box jump (70/60)
5 rounds
Tuesday 15 May
Strength:
Turkish get up 3, 2, 1, 1
W.O.D.
- Squat clean (40/25)
- Push press
21, 18, 15, 12, 9, 6, 3 reps.
Monday 14 May
Strength:
Deadlift 5, 5, 3, 3, 1, 1.
W.O.D.
- 5 Pull up
- 6 Burpee
8 minutes, as many rounds as possible.
Saturday 12 May
Strength:
Clean 4 x 3 rep
W.O.D.
- Run 400
- 20 Dumbbell power clean (20/15)
- 20 Box jump
- 10 Handstand push up
- 20 Box jump
- 20 Dumbbell power clean
- Run 400
Friday 11 May
85kg Snatch from Richie yesterday. His power to weight ratio is getting good, he’s still weighing in at only 70kg. 110kg clean and jerk earlier in the week also!! There was a time when he wanted to be as strong as me, now it’s me wanting to be as strong as him!
Strength:
Weighted pull up 4 x 3 rep
W.O.D.
- 20 Toe to bar
- 20 Push up
- 30m Overhead S/A Dumbbell lunge (20/15)
3 rounds
HAPPY BIRTHDAY ALICE AND JOHN T!!
Thursday 10 May
Strength:
Hang snatch 4 x 3 rep
W.O.D.
- Deadlift (100/70)
- Wall ball
21, 15, 9 reps
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