October 2019

Warmup Shoulder mobility Gymnastics 20 minutes WOD 10 Wall Climb 60m Handstand walk or 20 Box Round-the-World 30 Parallette Pass-through 40 Pull-up 50 Box Jump Over (60/50) 60 GHD Hip Extension or good morning 70 Double-under (20 minutes) For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 15 minutes WOD Deadlift (60/42.5) Hang power clean Burpees 24-12-6 rep (10 minutes) For scaling and detailed description, see the Zen Planner app.

Warmup 10 minutes WOD Front Squat 8 x 2 rep For scaling and detailed description, see the Zen Planner app.

Happy 10th Birthday, CrossFit Birkenhead! Coach-led warmup 15 minutes CFB’s 10th Birthday WOD 5 Kettlebell swing (28/20) 10 Thruster (40/30) 15 Pull-up 20 minute AMRAP (as many rounds as possible) On 5 October 2009, Paul posted the first ever CrossFit Birkenhead workout. To celebrate this milestone we’re repeating that same workout today! Thank you to

Coach-led warmup 5 minutes HERO WOD ‘Lumberjack 20’ 20 Deadlift (125/85) Run 400m 20 Kettlebell swing (32/24) Run 400m 20 Overhead squat (52.5/35) Run 400m 20 Burpee Run 400m 20 Chest-to-bar pull-up Run 400m 20 Box jumps (60/50) Run 400m 20 Dumbbell squat cleans (20/12) Run 400m (30 minutes) For scaling and detailed description, see

Coach-led warmup 20 minutes WOD 25 Handstand push-up In what is left of 3 minutes, perform kettlebell walking lunge (24/16 kg). 20 Strict Handstand push-up In what is left of 3 minutes, perform kettlebell walking lunge. 15 Deficit Handstand push-up In what is left of 3 minutes, perform kettlebell walking lunge. Finish off with: 3

Coach-led warmup 15 minutes WOD Power Snatch 5-3-1 rep *Optional Finisher; 2 Wall Ball 6 Hang power snatch (42.5/30) *Add 2 wall ball each round. 8 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

Dynamic mobility warm-up 10 minutes WOD 30 sec. Air Squat 30 sec. Squat hold 30 sec. rest 3 rounds 30 sec. Push-up 30 sec. Plank 30 sec. Rest 3 rounds 30 sec. Medicine ball sit-up (9/6) 30 sec. Medicine ball hollow hold 30 sec. rest 3 rounds (14 minutes) For scaling and detailed description, see