Wednesday 28th December

WOD

Powerlfting total

1 RM squat
1RM bnch
1RM deadlift

Tuesday 27th December

OPEN GYM!!!!

Classes will be on at the usual times, however their aim will be for you to complete your goals for 2011, remember you only have 4 days left to avoid burpees, steer clear of strength goals as tomorrow will be powerlifting total day!

Monday 26th December

WOD

100 pressups
3k run
100 squats

Post times to comments

Friday 23rd December

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 Kettlebell Thrusters @ 16/10kg
8 Knees to Elbows
9 Kettlebell Swings @ 28kg/20kg
10 Situps
11 Pullups
12 Pistols

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

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

Wednesday 21st December

WOD

'Festive Fran'

21 Thrusters 42.5kg/30kg
21 pullups
1 mince pie
15 thrusters
15 pullups
1 mince pie
9 thrusters
9 pullups

Tuesday 20th December

WOD

5-4-3-2-1-2-3-4-5
Ring Handstand Pressups
1-2-3-4-5-4-3-2-1
Rope climbs

Monday 19th December

WOD

3 rounds for time:

15 OH Squat 60kg/42.5kg
400m run with 25kg/15kg

Friday 16th December

Strength

Rack pull

3-3-3-1-1-1

WOD

1-1-1-1-1

Sled Pulls
1 min rest between efforts

Monday 12th December

Strength

One Legged Squat

3-3-3-1-1-1


WOD

CrossFit London Throwdown WOD 2

BUY IN: Output 1200/800kg of power clean. (Select your own weight).

Then complete…

5 rounds of:

5 Shoulder-to-overhead 60/40kg

7 Front squats 60/40kg

9 Toes-to-bar

CASH OUT: Output 1200/800kg of power clean.

Friday 9th December

Strength

5-5-5-3-3-3

Rack Pulls


WOD

CrossFit London Throwdown WOD 1

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

Wednesday 7th December

Strength

Weighted Pullups

5-5-5-3-3-3

WOD

'CrossFit London Throwdown WOD 3'

100 double unders
30 KTE to Pullups
30 hang snatches @ 35kg/25kg
100 double unders

Tuesday 6th December

Skill

Kipping Pullups/handstands

WOD

30-25-20-15-10-5
Virtual Shovelling 24"/20"
Pressups

Monday 5th December

Strength

Single Legged Squat

5-5-5-3-3-3


WOD

'CrossFit Liverpool Gauntlet'

In a 20 min window:

2000m row

with the remainder of the time:

AMRAP

3 Clusters @ 50kg/35kg
6 Box Jumps 30"/24"
9 Pullups

Friday 2nd December

Strength

Snatch Grip Deadlift

3-3-3-1-1-1


WOD

2 rounds:
3 Deadlift 125kg/90kg
400m run
followed immediatley by:
2 rounds:
20 press ups (20kg/10kg plate)
40 double under

Wednesday 30th November

Strength

Press

3-3-3-1-1-1


WOD

'Fat Fran'

15-12-9

Thrusters 60kg/42.5kg
Pullups 20kg/10kg

Monday 28th November

Strength

3-3-3-1-1-1

Paused Front Squats

WOD
15-12-9
Hang Power Cleans 70kg/50kg
Ring Dips
200m run between rounds

Friday 25th November

Strength

Snatch Grip Deadlift

5-5-5-3-3-3

WOD

Tabata row
Tabata Push Press 42.5kg/30kg
Tabata Box Jumps 24"/20"
Tabata KB Snatches 16kg/10kg

Wednesday 23rd November

Strength

Novice

Squat 3x5
Power Clean 3x5

Intermediate

Press

5-5-5-3-3-3


WOD

'Annie'

50-40-30-20-10
Double Unders
Sit-ups

Tuesday 22nd November

Skill

kipping pull up/muscle up


WOD

'White'

5 rounds for time:
15' rope climbs, 3 ascents
10 TTB
21 Overhead Walking lunges 20kg/15kg
400m run

Monday 21st November

Strength

Novice

Squat 3x5
Deadlift 1x5

Intermediate

Paused Front Squats

5-5-5-3-3-3


WOD

'Grace'

30 Clean & Jerk 60kg/42.5kg

Friday 18th November

Strength

Novice

Squat 3 x 5
Power Clean 3 x 5

Intermediate

Power clean
3-3-3-1-1-1

WOD

AMRAP 10min

3 box jumps @ 36"/28"
6 C2B pullups
9 kb swings 28kg/20kg

Wednesday 16th November

Strength

Novice

Squat 3x5
Deadlift 1x5

Intermediate

Bench Press
3-3-3-1-1-1

WOD

'Kalsu'

100 thrusters 60kg/42.5kg
5 burpees every min

(20 min time limit)

Tuesday 15th November

WOD

3 rounds for time:

400m medicine ball carry
6 muscle ups
12 toes to bar
24 box jumps 24"/20"

Monday 14th November

Strength

Novice

Squat 3 x 5
Press 3 x 5

Intermediate

Zercher Squat

3-3-3-1-1-1


WOD

3 rounds for time:

15 Deadlift 70kg/50kg
20m Zercher Carry
30 Hand Release Press-ups

Friday 11th November

Strength

Novice

Squat 3x5
Deadlift 3x5

Intermediate

Power Clean 5-5-5-3-3-3


WOD

AMRAP in 18 mins of:
11 Hang Power Snatch, 35kg
11 Burpees
11 Thrusters, 35kg
11 Pull Ups

On the 11th minute, pause for the full minute before cracking on.

Monday 7th November

Strength

Novice

Squat 3 x 5
Power Clean 3 x 5

Intermediate

Zercher Squat (taken from the rack)
5-5-5-3-3-3

WOD

'KUDA'

In 20min complete

25 Kettlebell Swings 28kg/20kg
25 Uneven farmers walks 32kg/24kg
25 Deadlifts 100kg/70kg

then with the remainder fo the time:

AMRAP
300m row
30ft walking lunges
10 burpees

Friday 4th November

Strength

Novice
Squat 3 x 5
Press 3 x 5

Intermediate
Sumo-deadlift
3-3-3-1-1-1

WOD

3 rounds for time:

10/10 OH squat 24/16kg
10 pullups
400m run

Wednesday 2nd November

Strength

Novice - Squat 3x5
Deadlift 1x5

Intermediate - Press 3-3-3-1-1-1

WOD

3 rounds for max reps:

1 min HSPU
1 min KB swing 28kg/20kg
1 min GHD situp
1 min row (cals)
1 min rest

Monday 1st November

Skill

Snatch Technique


WOD

3 rounds for time:

15 Hang Power Snatches @ 42.5/30kg
30 Pullups
400m Run

Monday 31st October

Strength

Novice

Squat 3 x 5
Power Clean 3 x 5

Intermediate

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

WOD

5 rounds for time:

2 thrusters @ 80kg/50kg
1 rope climb (no feet)

Wednesday 25th October

WOD

Our own Coach Megan will be leaving us to return to America to serve her country, we will be sending her off with a suprise final WOD...... what could it be?!

Tuesday 25th October

Skill

Muscle ups

WOD

AMRAP 12 min

15 burpees
5 muscle ups

Monday 24th October

Strength

Novice - Back Squat 3 x 5
Press 3 x 5

Intermediate - Back Squat 5-5-5-3-3-3


WOD

10-9-8-7-6-5-4-3-2-1

Deadlift @ 100kg/70kg
Push Press @ 60kg/42.5kg

Saturday 21st October

WOD

'Bull'

Two rounds of:

• 200 Double-unders
• 135 pound Overhead squat, 50 reps
• 50 Pull-ups
• Run 1 mile

Thursday 21st October

WOD

'WITTMAN'

Seven rounds of:

• 1.5 pood Kettlebell swing, 15 reps
• 95 pound Power clean, 15 reps
• 15 Box jumps, 24" box

Wednesday 19th October

WOD

'Murph'

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Skill

Working on HSPU depth

WOD

'LEDESMA'

Complete as many rounds as possible in 20 min of:

• 5 Parallette handstand push-ups
• 10 Toes through rings
• Medicine ball cleans, 15 reps

Monday 17th September

Strength

3 rep max weighted pullup


WOD

'DT'

Five rounds of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

Wednesday 12th October

Strength

3RM thruster

WOD

'Fran'

21-15-9

Thrusters 42.5kg/30kg
Pullups

Tuesday 11th October

Strength

Work upto a 3RD Hang Snatch

WOD

10-9-8-7-6-5-4-3-2-1

Power cleans @ 60kg
Ring Pressups

Monday 10th October

WOD

3 rounds for time:

6 back squat (at bodyweight)
12 box jumps 30"/24"
200m run
6 muscle ups

Friday 7th October

Strength

3RM Press

WOD

'Stacey'

150 squats
2000m row
150 squats

Wednesday 5th October

WOD

'Hammer'

Five rounds, each for time, of:

135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds


U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

3rd October 2011

WOD

'Filthy Fifty'

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 30th September

Strength

3 rep max push press

WOD

AMRAP 12min

5 snatches @ 42.5/30kg
5 HSPU
5 burpee box jumps @ 24"/20"

Wednesday 28th September

WOD

'Running Grace'

5 GTOH @ 60/42.5kg
1200m run
10 GTOH
800m run
15 GTOH
400m run

Tuesday 27th September

WOD

AMRAP 15min

10 2 fer 1's (8kg/6kg)
10/10 KB Snatches (30% BW)
10 Press ups

For a description of '2-fer-1's click HERE

Monday 26th September

WOD

'Christine'

3 rounds for time

500m row
12 Deadlifts @ Bodyweight
21 Box Jumps @ 24"/20"

Fight For Heroes CrossFit Liverpool fight gone bad 6 from Razorstorm on Vimeo.

Wednesday 21st September

WOD

'Lizzie'

12-9-6-3

Power Cleans @ 80kg/60kg
Ring dips

Monday 19th September

WOD

21-18-15-12-9

KB Swings @ 24kg/16kg
Plate slams 20kg/15kg
60ft walking lunges

Saturday 3rd September

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
We at CrossFit Cardiff dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero.
Rest In Peace Barry Weston.

“Baz”

Complete as many rounds as possible in 30 minutes of:

30 Double Unders
8 Squat Cleans (70kg/45kg)
11 Hand release Press Ups

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