Monday 28th August

Warm-up

Hoover Ball http://en.wikipedia.org/wiki/Hooverball#Rules


WOD

Team WOD

Wednesday 24th August

WOD

500m Row
40 Lunges
30 KB Push Press @ 2/16kg 2/10kg
20 Burpees
10 Cleans @ 70kg/50kg
20 Burpees
30 KB Push Press @ 2/16kg 2/10kg
40 Lunges
500m Row


http://fightforheroes.wordpress.com/ on September 17th CrossFit Liverpool will be hosting an open invitation event to compete in the workout 'Fight Gone Bad' in aid of help for heroes. Entry fee will be £10 with all proceeds going to charity. There will be prizes for the top scores of both male and female athlete. To register; email fightforheroes@hotmail.co.uk and send our name, age and gym. This event is open to al

Monday 22nd August

WOD

'Heavy Helen'

3 rounds

21 KB swings @ 28kg/20kg
12 C2B Pullups
400m run

Saturday 20th August

WOD

'Deck of Cards'

Spades = Burpees
Diamonds = Box Jumps
Hearts = KB Swings
Clubs = Pullups

Joker = 400m run

Performed in pairs with each taking it in turns to perform the chosen exercise.

Picture cards = 11 reps

Friday 19th August

Strength

Work up to a 5RM Press


WOD

'Fran'

21-15-9

Thrusters @ 42.5kg/30kg
Pullups

WOD

5 rounds for time:

5 Deadlift 125kg
10 Bar facing Burpees


Greg Everett of Catalyst Athletics talks about the bench Press HERE

Tuesday 16th Aug

WOD

10 min KB Snatch Test

Men - 24kg
Women - 16kg

Monday 15th Aug

WOD

3 rounds for time:

3 Power Clean 80kg
5 Front Squats 80kg
10 Pullups
800m run

Monday 8th August

Strength

Back Squat 3-3-3-1-1-1

WOD

20-15-10-5

Push Press

60kg Knees to elbows

Wednesday 3rd August

WOD

5 rope climbs
5 GTOH @ 60kg
4 rope climbs
4 GTOH @ 70kg
3 rope climbs
3 GTOH @ 80kg
2 rope climbs
2 GTOH @ 90kg
1 rope climb
1 GTOH @ 100kg