Date archive: June 2015
Tuesday 30th June 2015
Today we will be doing three variations of the 2012 Masters CrossFit Games with a Snatch Ladder, Event 7 and Event 2. Strength and Technique Snatch Ladder 3 repetitions every 2 minutes for 20 minutes Once you are at a comfortable weight or losing mechanics stay on that weight Technique: 3 reps every 2 minutes…
Monday 29th June 2015
Thank you to everyone who supported the Interbox Competition with CrossFit Birkenhead in the weekend. A very successful day where we managed to raise some funds to help get Diana to the CrossFit Games. The biggest thank you goes to everyone that helped out throughout the day and leading up. The personnel that donated prizes…
Saturday 27th June 2015
One class only today at 9:15am due to the Interbox Competition this afternoon with CrossFit Birkenhead. If you are FREE then come down and support your peers competing in a friendly competition against CrossFit Birkenhead. Strength and Technique Weighted Push Up 5 x 5 Workout of the Day Run 250m 15 x Pull Up 15…
Friday 26th June 2015
One Class Only tomorrow at 9:15am Tomorrow we have our Interbox Competition with CrossFit Birkenhead. The competition is a partner competition and our athletes will be doing 3 workouts between 12pm – 3:30pm. If you are FREE then come down and support the crew. Strength and Technique Back Squat (off 1RM) 3@70%, 3@75%, 3@80%, 3@85%…
Thursday 25th June 2015
Pictured we have our ladies from the 9:15am morning class getting through some Cleans mid workout. Do you have any friends or family that maybe keen to join this class. Tell them to get in touch with John now or book a FREE Trial on Saturday morning. Strength and Technique Squat Clean or Power Clean…
Wednesday 24th June 2015
Pictured we have the crew getting through a basic but nasty grinder. Today we have another for you all. 🙂 Gymnastics / Strength 15 min EMOM 30 – 50 x Double Under 10 x HSPU or Push Up 10 x Banded Good Mornings 10 x DB Step Over REST Workout of the Day 10 x…
Tuesday 23rd June 2015
Pictured we have JJ and Shane getting some practice with the partner push ups. Strength and Technique Snatch 2.2 (off 1RM) Conduct 2 x reps, rest the bar for approximately 10 seconds if needed then another 2 x reps Work up to 90% of 1RM Mechanics is the focus here, not load Beginners and personnel…