Workout of the Day (W.O.D)

[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=228 w=200 h=220 float=right] Just one class today 5.45pm, all welcome. Team W.O.D. In teams of 3; Run 400m with 2 x med balls 100 box jumps 100 kettlebell 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=537 w=200 h=220 float=right]Jaime’s pull ups are way too fast for my camera!! Awesome score for ‘Nicole’ yesterday, total 132 pull ups!! Strength: Snatch 3 x 3 rep W.O.D. 8 Power

[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=536 w=200 h=220 float=right]W.O.D. ‘Nicole’ Run 400m Max rep pull up (1 set) 20min as many rounds as possible. (After running 400m do one set of pull ups, then run 400m

[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=535 w=200 h=220 float=right]The Regional Team Workout (pictured) that we did on Monday was lots of fun. Expect a few more like that on some Mondays, might get a bit of

[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=534 w=200 h=220 float=right]The Australasian Regional competition was an amazing experience for all our team members and support crew. The atmosphere at a CrossFit event is like no other. Nowhere else

[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=533 w=200 h=220 float=right]Gymnastics: Max muscle up/muscle up progressions L sit Planche W.O.D Run 400 20 Push press (40/25) 20 Box jump 3 rounds

[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=532 w=200 h=220 float=right]2011 Regionals workout 4 Choose to do it individual For time: 100 Pull-ups 100 Kettlebell swings (24/16) 100 Double-unders 100 Overhead squats (42.5/30) Or make up a team

[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=530 w=200 h=220 float=right]Team Handstand outside Sydney Stadium W.O.D. ‘Murph’ Run 1.6k 100 Pull up 200 Push up 300 Squat Run 1.6k Partition the pull ups, push ups and squats as

[singlepic id=531 w=200 h=220 float=right]Initial setup for the first workout pictured. CrossFit Birkenhead team placed 10th for Workout 1, and 25th equal for workout 2. 18th overall after day 1. Strength: Weighted Pull up 3 x 3 rep W.O.D. ‘Helen’ Run 400m 21 Kettlebell swing (24/16) 12 Pull up 3 rounds, for time. Compare to:08/03/2011

[singlepic id=510 w=200 h=220 float=right]The team heads to Sydney today, competition starts Friday morning.  You can follow the action here: The Team of 3 men, 3 women representing CrossFit Birkenhead is: Myself, Jack Madden, Josh Coburn, Ness Lawgun, Andrea Valova and Jaime Goodwin. Workout 1 is 4 x 750m Row followed by 50 Handstand pushups