Workout of the Day (W.O.D)

Saw this video on CrossFit Hawkes bay’s blog.  Inspiration for some of the more advanced members on the rings. Gymnastics: Ring holds Handstand balance W.O.D. Lunge (2 step=1 rep) Sit up Push press (40/25) 10 to 1 reps

[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=263 w=200 h=220 float=right]Johnny has come a long long way with his front squat, got so low with 80kg I could have passed it from 100m away.  A few months ago

The 2009 CrossFit games final event was a Chipper, will another one decide the worlds fittest this year? Strength: Front squat 4 x 3 rep W.O.D. ‘2010 CrossFit Games Event  1 ‘Amanda’ Muscle up Squat snatch (60/40) 9,7,5 reps, for time.

Watch the live webcast of the 2010 CrossFit games in California from 5am local time today Here Strength: Deadlift 5 x 5rep W.O.D. Push press (40/25) Burpee 40, 30, 20 reps for time.

The 2010 CrossFit Games finals are almost here!!! Strength: Push press 4 x 3 rep W.O.D. Run 400 12 Hang power clean(40/25) 10 Ring dip 4 rounds, 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=262 w=200 h=220 float=right]Strength: Back Squat 5 x 3 rep W.O.D. 12 Box jump 12 Sit up 20 Double under 5 rounds for time. The 2010 CrossFit games are being held

[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=261 w=200 h=220 float=right]Gymnastics: Ring Holds Handstand W.O.D. ‘Josh’ 21 Overhead squat (42.5/30) 42 Pull up 15 O.H.S. 30 Pull up 9 O.H.S. 18 Pull up Compare to: 16/02/2010 10 People

[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=260 w=200 h=220 float=right]Power: Snatch 4 x 3 rep W.O.D. Run 800 15 Deadlift (100/70) 15 Press up 30m overhead plate lunge (20/10) 15 Press up 15 Deadlift (100/70) Run 800

[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=259 w=200 h=220 float=right]Strength: Weighted pullup 4 x 3 rep W.O.D. 8 Burpee 8 Kettlebell swing(24/16) 8 Thruster (40/25) 12 minutes, as many rounds as possible. Gerard has no issues with

Not eating Paleo/Primal? Check the video linked to this post. Many members at CrossFit Birkenhead are following these principles, not all so strict though. Many benefits can be had through making just a couple of changes to your diet. Come see me if you want more info. Strength: Overhead squat 3 x 3 rep W.O.D.