Paul D

[singlepic id=1346 w=210 h=220 float=right]Strength: Thruster 4 x 5 rep W.O.D. Run 400 30m Overhead plate lunge (20/15) 20 Renegade row (20/15) 3 rounds

Check out this amazing video that one of out members, Dave Atkinson has filmed and produced. It’s a compilation of CrossFit Birkenhead members competing in the Reebok CrossFit Open this year. All the workouts are there from 14.1 through to 14.5 Strength: Weighted push up 4 x 3 rep W.O.D. 2 Turkish get up each

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1345 w=210 h=220 float=right]Easy 105kg Jerk Taz! Strength: Push press 3 x 2 rep Jerk 3 x 1 rep W.O.D. Thruster (42.5/30) Burpee Power snatch Overhead squat 2 minutes each exercise,

Strength: Back squat 4 x 3 rep W.O.D. Row 750 50 Deadlift (70/45) 75 Double under 50 Kettle bell swing (24/16)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1344 w=210 h=220 float=right]Strength: Shoulder press 4 x 3 rep W.O.D. ‘Partner workout’ 30 Dumbbell squat clean (20/15) 20 Slam ball Run 200 18 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1343 w=210 h=220 float=right]PB Turkish get up for Sophia today, 24kg Strength: Turkish get up 3, 2, 1, 1 rep W.O.D. ‘Angie’ 100 Pull up 100 Push up 100 Sit up

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1342 w=210 h=220 float=right]Strength: Deadlift 4 x 5 rep W.O.D. 4 Hang power snatch (45/30) 6 Front squat 8 Push press 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1340 w=210 h=220 float=right]Sets of 3 overhead squats at 40kg for Fiona today. Looks like she’s amping up the training in preparation for our inter box comp with CrossFit Hibiscus Coast,

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1339 w=210 h=220 float=right]Easy 75kg clean PB for Alana today! Gymnastics: L sit Planche Bar front lever W.O.D. Clean & Jerk 1 rep every 20 seconds 10 minutes

Strength: Weighted pull up 4 x 3 rep W.O.D. ‘Partner workout’ Run 400 80 Box jumps Run 400 80 Air squats Run 400 80 Knee to elbow Run 400 80 Overhead plate lunge (20/15) 20 minutes, as many rounds as possible.