29/12/10

WOD

'Bear Complex'

Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push PressBack Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip.

A demo of the bear complex can be found here: BEAR COMPLEX DEMO (courtesy of CrossFit.com)

post loads to comments

28/12/10

Skill

Work on Snatch technique or work upto a single heavy repetition

WOD

150 Kettlebell Swings @ 1.5/1 Pood

perform 5 burpees on the min every min

27/12/10

WOD

5k Run

post times to comments

25/12/10

WOD

400m Walking Lunges

use http://www.mapmyrun.com/ to get yourself a 400m track and post your times to comments.

24/12/10

Strength

3-3-3-1-1-1 Pullups


WOD

5 GTOH @ 60kg/42.5kg
1 Round of 'Cindy' (5 pullups, 10 press ups, 15 squats)
4 GTOH @ 60kg/42.5kg
2 Rounds of 'Cindy'
3 GTOH @ 60kg/42.5kg
3 Rounds of 'Cindy'
2 GTOH @ 60kg/42.5kg
4 Rounds of 'Cindy'
1 GTOH @ 60kg/42.5kg
5 Rounds of 'Cindy'


Via: Term Life Insurance

23/12/10

Rest Day

Mobility, Skill, catch up on a WOD or spend your time wrapping presents.

22/12/10

WOD

'12 Days of Crossfit'

1 HSPU
2 Bear Crawls
3 Deadlifts @ 100kg/70kg
4 Shuttle Runs
5 BURPEES!
6 Box Jumps @ 24"/20"
7 Dumbell Thrusters @ 20/15kg
8 Knees to Elbows
9 Kettlebell Swings @ 24kg/16kg
10 Situps
11 Pullups
12 Pistols

performed in in the style of the song 'The Twelve Days of Christmas', i.e:

1
1-2
1-2-3
1-2-3-4
etc...........

21/12/10

Skill

Work upto a 3RM Turkish Getup with either a Kettlebell, Dumbell or Barbell


WOD

3 Rounds for time

10 Hang Power Cleans @ 60kg
20 Ring Press-ups
30 Situps

20/12/10

Skill/Strength

Box Squat Technique


'WOD'

30 Squats @ 1/2 Bodyweight
1000m Row
30 Squats @ 1/2 Bodyweight

19/12/10

Rest Day

Spend some time on Mobility, Skill work, catching up a WOD, or writing your christmas cards.

18/12/10

WOD

'Festive Fran'

21-15-9

Thrusters @ 42.5kg
Pullups

(if you have a santa outfit, wear it)

17/12/10

Strength

Hang Power Snatch 5-5-5-3-3-3


WOD

21-15-9

Hang Power Snatch 50kg/37.5kg
Toes to Bar

16/12/10

Rest Day!

• mobility work
• olympic lifting technique
• catch up a WOD
  

15/12/10

WOD

1 mile run
100 Pullups
200 Pressups (hand release)
300 Situps
1 mile run

partition the pullups, pressups and squats as needed

14/12/10

Buy in

Hollow Rock holds


Skill

Deadhang muscle up progressions


'WOD'

'Nasty Girls'

3 Rounds
50 Squats
7 muscle ups
10 Hang Power Cleans 60kg/42.5kg

12/12/10

Rest Day

work on your Mobility/Skill or make up a missed workout.

one mans junk, another mans treasure

11/09/10

Death By GTOH (Ground to overhead) @60kg/42.5kg

with a continually running clock:

perform 1 GTOH in the 1st minute
perform 2 GTOH in the 2nd minute
perform 3 GTOH in the 3rd minute

continue this progression until you can no longer complete the required number of reps in that minute.

10/12/10

Strength

Front Squat 3-3-3-1-1-1


WOD

21-18-15-12-9-6-3

Pullups
Sit Ups
30ft Walking Lunges

09/12/10

Rest Day!

Use your rest day to focus on mobility or to make up a WOD you have missed......... or just take a well earned rest.

08/12/10

'Fight Gone Bad'

3 Rounds

1min Wallball: 20lbs, 10ft Target.

1min SDLHP: 75lbs.

1min Box Jump: 20" Box.

1min Push Press: 75lbs

1min Row (Cals)

1min Rest

mo.bil.i.ty [moh-bil-i-tee] -noun; the quality of being mobile

07/12/10

Skill

Squat Clean technique

WOD

'Elizabeth'

21-15-9

Squat Cleans 60kg/42.5kg
Ring Dips

06/12/10

Strength

Press: 3-3-3-1-1-1

WOD

AMRAP 10min

5 HSPUs
10 Wallball
10 KB Swings

Welcome To Crossfit Liverpool

www.crossfitliverpool.co.uk coming soon!