Workout of the Day (W.O.D)

http://www.youtube.com/watch?feature=player_embedded&v=Rcwv3pUY1I8 Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53. Gymnastics: Planche L sit Back lever W.O.D. ‘Air Force’ 20 Thrusters (42.5/30) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Perform 4 Burpees at the start of each minute before moving […]

CrossFit Games Regionals workout 2 summary features big Shaun doing his last hang clean at 102.5kg. Today’s workout is workout 2 from the regionals using the team version of row distance/reps. Those who are capable are welcome to try the individuals version which has everything doubled. Strength: Snatch balance 3 x 3 rep Snatch 3

Above video is a wrap up of the regionals weekend in Australia, Northern California, and Central North America. A discussion on Ruth Horrells second placing and the Haka tribute for her at the prize giving are at minute 14. Strength: Weighted pull up 4 x 3 rep during 3 minute rest; Planche L sit Back

Australia regionals workout 3 video featuring CrossFit Birkenhead, overall winners of the event! Strength: Overhead squat 3 x 3 rep W.O.D. 6 Dumbbell squat clean & jerk (20/15) 8 Box jump 12 minutes, as many rounds as possible. HAPPY BIRTHDAY CIERAN!!

[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=820 w=210 h=220 float=right]A Haka was performed by a large crew of Kiwi competitors during the award ceremony at the games, celebrating Ruth Horrell’s second placing in the individual competition. She runs

[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=819 w=210 h=220 float=right]Gymnastics: L sit Planche Ring holds W.O.D. ‘Jackie’ Row 1000 50 Thruster (20/15) 30 Pull up For time.

[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=818 w=210 h=220 float=right]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!

[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=817 w=210 h=220 float=right]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

[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=816 w=210 h=220 float=right]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

[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=815 w=210 h=220 float=right]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.