No longer in use

This blog in no longer in use, to keep upto date with goings on at CrossFit Liverpool visit www.crossfit-liverpool.com

Wednesday 1st August

Skill

5 sets:

3 Front Squat
3 Push Jerk

WOD

21-15-9

Bench Press 3/4 BW
Ring Dips
Wall Ball 9kg/6kg

Monday 30th July

Skill

5 sets
3 Overhead Squat
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

WOD

'G*Star'

10 GTOH 60/40kg
10 KTE
9 GTOH
10 Pullups
8 GTOH
10 KTE
7 GTOH
10 Pullups
6 GTOH
10 KTE
5 GTOH
10 Pullups
4 GTOH
10 KTE  3 GTOH
10 Pullups
2 GTOH
10 KTE
1 GTOH
10 Pullups

Happy Birthday G!

Saturday 28th July

Skill

5 sets:
3 high hang clean
3 push press

WOD

In teams of 3 complete:

24 sandbag shuttles 30/25kg

'Karen' 150 wallballs 9/6kg

100 pullups
100 press ups
100 sit ups
100 air squats

Friday 27th July

Skill

5 sets:
3 high hang snatch
3 overhead squat

WOD

15-12-9

Clusters 40/30kg
Burpees
50ft OH walking lunges 40/30kg

Tuesday 24th July

WOD

5 rounds for time:
5 Muscle ups
10 toes through rings
20 KB swings 32/24kg
200m run

Monday 23rd July

Skill

5 sets:
3 Overhead Squat
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

WOD

10-9-8-7-6-5-4-3-2-1
SDLHP 50/35
HSPU

Friday 20th July

Skill

5 sets:

• 3 High Hang Snatch

• 3 Overhead Squats

WOD

AMRAP 7min

2 Deadlift @ 150kg
50 Double Unders

Wednesday 18th July

Skill

5 sets
3 Front Squat + 3 Push Jerk

(remember, use a weight that you can maintain perfect form throughout)


WOD

5 rounds for time

6 Push Press 70kg/50kg
12 Box Jumps 30"/24"
200m run

Monday 16th July

Skill

5 sets:   3 Overhead Squat
            3 Pressing Snatch Balance
            3 Heaving Snatch Balance
            3 Snatch Balance

use a weight that you can keep perfect form trough each set, remember the aim of this cycle is to develop skill in the olympic lifts.

WOD

21 DB Thrusters Right Arm 17.5kg/12.5kg
21 DB Thrusters Left Arm
21 Pullups
15 DB Thrusters Right Arm
15 DB Thrusters Left Arm
15 Pullups
9 DB Thrusters Right Arm
9 DB Thrusters Left Arm
9 Pullups

Friday 13th July

Strength

Thrusters

3-3-3-1-1-1


WOD

'Kalsu'

100 thrusters for time 60kg/42.5kg

every min perform 5 burpees

Wednesday 11th July

Strength

3-3-3-1-1-1

Weighted Pull-up


WOD

'Tabata'

Press ups
KB Swings 24/16kg
Box Jumps 20"
Double Unders

Tuesday 10th July

WOD

Clean & Jerk technique

Monday 9th July

Strength

work upto a 15RM Overhead Squat

WOD

Death by 10m sprints

Saturday 7th July

WOD

'Eva'

5 Rounds for time:

800m Run
30 KB Swings 32kg/24kg
30 Pullups

Good luck to all those competing at the CrossFit Central Manchester Games!

Friday 6th July

Strength

Thrusters

5-5-5-3-3-3

WOD

'Annie'

50-40-30-20-10

Double Unders
Sit-Ups

Wednesday 4th July

Strength

5-5-5-3-3-3

Weighted \Pullup


WOD

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

Hang Power Snatch 50kg/35kg
Overhead Squat 50kg/35kg
Burpees

Tuesday 3rd July

WOD

'RJ'

Five rounds of:

• Run 800 meters
• 15 ft Rope Climb, 5 ascents
• 50 Push-ups

Monday 2nd July

WOD

work upto a 20 rep max back squat

Friday 21st June

Strength

Snatch

5-5-5-3-3-3

WOD

'Death By Tabata'

Perform:
Tabata Deadlift and Burpee

125kg/90kg

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

Wednesday 20th June

Strength

5-5-5-3-3-3

Incline Bench Press


WOD

In pairs

10 Rounds

200m run
10 Push Press 50kg/35kg


Individually

5 rounds

200m run
10 Push Press 50/35kg

resting as long as it takes to complete your round.

Tuesday 12th June

WOD

'Cindy'

AMRAP 20min

5 pull-ups
10 Press Ups
15 Squats

Monday 11th June

Strength

3-3-3-1-1-1

Box Squat


WOD

3 rounds of

30 GHD situps
10 Deadlift @ 125kg/90kg

then:

1000m row

Friday 8th June

Strength

5-5-5-3-3-3

Power Clean


WOD


10-9-8-7-6-5-4-3-2-1
Ring Press-ups
Supine Pull-ups
OH Walking Lunges 20kg/15kg

Tuesday 5th June

Warm-up

Hooverball

WOD

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed 7 CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Monday 4th June

Strength

Box Squat

5-5-5-3-3-3

WOD

400m run
50 double unders
400m run with 20kg plate
50 double unders
400m run
50 double unders
400m run with 20kg plate
50 double unders

Saturday 2nd June

WOD

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

 U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Monday 1st June

WOD

'The Bear Complex'

Complete 7 cycles of the following:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds for max weight.

Rest as needed between rounds

Tuesday 29th May

WOD

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Monday 28th May

WOD

'Jack'

AMRAP 20 min

• 115 pound Push press, 10 reps
• 10 KB Swings, 1.5 pood
• 10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

Friday 25th May

Strength

3-3-3-1-1-1

Deadlift



WOD

AMRAP 12min

5 Deadlift 100kg
10 Burpee Box Jumps 24"/20"
15 Wallball 9kg/6kg

Tuesday 22nd May

WOD

Collect a total of 5 min in an L-sit position, every time the athlete fails, perform 10 burpees.

Monday 21st May

Strength

3-3-3-1-1-1

Back Squat


WOD

21-15-9

OH Squat 42.5/30kg
KB Swing 24kg/16kg
Back Extensions

Friday 18th May

Strength

Deadlift

5-5-5-3-3-3


WOD

2 rounds

2min double unders
1min rest
2 min Clusters 40kg/25kg
1min rest
2 min sit-ups
1min rest

Wednesday 16th May

Strength

Close Grip Bench Press

5-5-5-3-3-3


WOD

'Rosa'

5 rounds for time:
10 HSPU
400m run

Saturday 12th May

'Suicide Saturday 9'

Cortesy of CrossFit DNB

2km run
150 swings - every 30 secs do 2 burpees
5 rounds of 10 push press 50/25kg, 15 box jumps 24/20" and 20 wall ball 9/7kg
4 rounds of 15 squat thrusts, 20 hand release push ups, 25 mock plate slams (10kg) ( every round kettlebell 24/16kg needs to be transported 150m and the plate needs to be transported 50m.

Friday 11th May

Strength

3-3-3-1-1-1

Hang Snatch


WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans60kg/42.5kg

compare to times from 14/12/10 post times and scalings to comments

Strength

Press

3-3-3-1-1-1


WOD

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

post times and scalings to comments.

Tuesday 8th May

WOD 

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Saturday 5th May

WOD

'Filthy Fifty'

50 Box Jumps
50 Jumping Pullups
50 KB Swings 16kg/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20kg/15kg
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Friday 4th May

Strength

Hang Snatch


5-5-5-3-3-3


WOD

Tabata press ups

Tuesday 1st May

CroasFit Regional WOD 2

2000m row
50 pistols
30 Hang Cleans 102.5kg/60kg

Post times to comments

Wednesday 25th April

Strength

3-3-3-1-1-1

Push Press


WOD

'Fran'

21-15-9

Thrusters @ 42.5kg/30kg
Pullups

Fynn Cook....... Beast!

Monday 23rd April

Strength

Overhead Squat

3-3-3-1-1-1



WOD

AMRAP in 8 min

1 Rope Climb (to the pipe!)
1 Back Squat 100kg/70kg
1 Rope Climb
2 Back Squats
1 Rope Climb
3 Back Squats
1 Rope Climb
4 Back Squats
.
..
...
....

Post Weights, Times and Scalings to comments

CrossFit on the BBC? Click on the link below to find out more:

http://www.bbc.co.uk/news/uk-17800714

Saturday 21st April

WOD

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments. 

Friday 20th April

Strength

5-5-5-3-3-3

Hang Cleans


WOD

30 Muscle ups for time

Wednesday 18th April

Strength

5-5-5-3-3-3

WOD

'Grace'

30 Ground to Overhead @ 60kg/42.5kg

If you have a sub 3min Grace with good form, increase the weight to 75kg.

Tuesday 17th April

Mobility

WOD

2000m row for time

Monday 16th April

Strength

5-5-5-3-3-3

Overhead Squat


WOD

For Time:

400m walking lunges

"A dog can be a man's salvation" RIP Spot

Wednesday 11th April

Dynamic Effort

Bench Press 8 x 3 @ 70% 1RM


WOD

CFCM Open WOD 2

Complete as many rounds/reps as possible in 12 minutes, of;
- 6 Power cleans (Women-35kg / Men-50kg)
- 4 Push press (Women-35kg / Men-50kg)
- 10 Toes to bar

Friends and family, it's what we live for in CrossFit!

Tuesday 10th April

Dynamic Effort

Front Squat 8 x 2 @ 70% 1RM

WOD

CrossFit Central Manchester Open WOD 1

Complete as many rounds/reps as possible in 6 minutes, of;
- 10 Power snatch (Women-25kg / Men-35kg)
- 10 Burpees
- 10 Box jumps (Women-22″ / Men-24″)

Let K-Star show you how to work that rack like a pro!

Wednesday 4th March

Dynamic Effort

Bench Press 10 x 3 @ 65% 1RM


WOD

3 Rounds for time:

6 Muscle-ups
30 Wallball shots,
12 Handstand push-ups
15 Power clean 60kg/42.5kg

Tuesday 3rd April

Dynamic Effort

Front Squat 10 x 2 @ 65% 1RM


WOD

15-12-9

Sumo Deadlift High Pull 42.5kg/30kg
Overhead Squat 42.5kg/30kg
400m run

If you have time have a go at K-Star's overhead squat/snatch mobs below

Monday 2nd April

After warming up you will perform the following measured flexibility tests:


Sit and reach
shoulder rotation
ankle flexion
shoulder reach
Modified Thomas Test
Modified Scrobers Test




Record your results for future reference.

Saturday 31st March

Strength

5RM Bench Press

WOD

'Deck of Cards'

In Partners work through a deck of cards, picture cards = 10 reps, aces = 11

Hearts = Pushups

Diamonds = Box Jumps 24"/20"

Clubs = push press 35kg/25kg

Spades = Squats

Jokers = 400m run

Friday 30th March

Strength



3RM or 1RM Deadlift



WOD


"Del"

For Time:

25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Wednesday 28th March

Dynamic Effort

Bench Press x 2 x 10 @ 60% 1RM

WOD

AMRAP 15min

5 supine pullups
10 Weighted pressups 20/10kg
15 Box Jumps @ 20"

Tuesday 27th March

Dynamic Effort

Front Squat 10 x 2 @ 60% 1RM


WOD

Max Weight Back Squats in 2min
1 mile run

Monday 26th March

Skill

Snatch

WOD

3 Power Snatch @ 50kg/35kg

3 Overhead Squat @ 50kg/35kg

15 Burpees

6 Power Snatch

6 Overhead Squat

15 Burpees

9 Power Snatch

9 Overhead Squats

15 Burpees

Dynamic Effort

Bench Press 10 x 3 @ 65% 1RM


WOD

10 Burpees
10 Push Press @ 70kg/50kg
10 Burpees
20 Wallball
10 Burpees
30 GHD situps
10 Burpees
40 medball half moon 8kg/6kg
10 burpees

Monday 5th March

Skill

Spend 15 min working on one of the following:

• Handstand Pressups
• Pistols

WOD

'Mary' lite

AMRAP 10min

5 HSPUs

10 Alternating pistols

15 Pullups