NMHFITNESS - CrossfitBirmingham

WOD 180210

2010-02-19T03:28:00.000+11:00

2pm row for time

then;

amrap in 20 mins;

30 double unders
15 x 20k sdlhp
30 x 20k db push press

170210

2010-02-18T07:13:00.000+11:00

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

WOD 160210

2010-02-17T00:56:00.000+11:00

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

WOD 140210

2010-02-14T20:38:00.001+11:00

Run 5km for time;

WOD 120210

2010-02-13T06:56:00.001+11:00

AMRAP in 20 minutes of;

2 x Turkish get up (each side) 32kg
4 x handstand push ups
l-sit max time

WOD 110210

2010-02-11T22:59:00.001+11:00

AMRAP (as many rounds as possible) in 30 min's of;

30 Back squats (body weight)
30 man makers
400m run

WOD 100210

2010-02-10T23:05:00.001+11:00

"murph"

1.6km run
100 pull ups
200 push ups
300 squats
1.6km run

for time:

WOD 090210

2010-02-10T01:18:00.003+11:00

1x4 power clean and jerk

then;

10,9,8,7,6,5,4,3,2,1 reps for time of;

60k cleans
70k chest press
box jump

WOD 080210

2010-02-08T19:23:00.003+11:00

Row 5 km for time;

Then min 3 hours rest, then;

chest press 5x5

WOD 5/2/10

2010-02-05T09:50:00.001+11:00

10 minute of handstand push ups
5 minute of squats
2 minutes of pull ups
1 minute of push ups

Record total number of reps ....

Toughguy 2010 ... DONE!

2010-02-04T23:03:00.001+11:00

4/2/10

2010-02-04T22:51:00.001+11:00

5 rounds for time of;

500 m row
20 box jumps
20 10k wall ball

100909

2009-09-10T16:24:00.001+10:00

10,9,8,7,6,5,4,3,2,1 reps for time of;

Power cleans (60k)
burpees
kb swings (32k)

090909

2009-09-10T16:23:00.000+10:00

4 rounds for time of;

100 ft walking lunges
20 box jumps
30 weighted pull ups

080909

2009-09-09T05:36:00.001+10:00

5 rounds for time of;

20 pull ups
30 push ups
40 sit ups
50 squats

time each round, have 3 minutes rest inbetween rounds.

060909

2009-09-06T22:11:00.002+10:00

For time;

18 pull ups
18 overhead squats
18 burpees
100 yd lunges
100 yd sprint
12 pull ups
12 overhead squats
12 burpees
100 yd lunges
100 yd sprint
6 pull ups
6 overhead squats
6 burpees
100 yd lunges
100 yd sprint

040909

2009-09-04T20:37:00.000+10:00

5 km Run for time;

030909

2009-09-03T18:55:00.001+10:00

" G.I JANE"

150 BURPEE PULL UPS

020909

2009-09-03T00:41:00.001+10:00

"Rowing Lizzy"

21 - 15 - 9 reps for time of;

row (cals)
squat cleans 60k
ring dips

010909

2009-09-01T18:34:00.001+10:00

1.6km run
21 thrusters 40k
21 pull ups
800 m run
15 thrusters 40k
15 pull ups
400m run
9 thrusters 40k
9 pull ups

280809

2009-08-28T18:33:00.002+10:00

Overhead Press

3/3/3/3/3

then ;

Row or run, 3 rounds of;

20 sec on, 60 sec off.
20 sec on, 50 sec off.
20 sec on, 40 sec off.
20 sec on, 30 sec off
20 sec on, 20 sec off
20 sec on, 10 sec off.

270809

2009-08-27T06:37:00.000+10:00

Time Trial

15k run ..... ouch!!!

260809

2009-08-26T17:45:00.001+10:00

"nate"

AMRAP in 20 mins of;

2 muscle ups
4 handstand push ups
8 2 pood kb swing

then;

Tabata intervals .... RUNNING!!!!

250809

2009-08-25T18:29:00.002+10:00

As many rounds a syou can in 20 mins of ;

40k Thruster 5 reps
40k Hang Powercleans, 7 reps
40k Sumo Deadlift High-pull, 10 reps

then 3 hours later;

4 x 400m runs

2 min rest in between runs

240809

2009-08-24T20:19:00.001+10:00

"mary"

AMRAP in 2o mins of;

5 handstand push ups
10 one legged squats
15 pull ups

Then 3 hours later;

4km row for time;

7/08/09

2009-08-07T16:48:00.000+10:00

20 mile bike ride for time!!

Guna be a killer!

6/8/09

2009-08-06T19:38:00.001+10:00

"steve"

As many rounds as you can in 30 minutes of;

2 clean and jerks 60k
4 muscle ups
8 burpees

5/8/09

2009-08-05T17:45:00.000+10:00

3 rounds for time of;

500m row
21 burpees
400m run

3/8/09

2009-08-05T17:44:00.001+10:00

5/5/5/5/5/5 fronmt squat

then;

"cindy"

AMRAP in 20 min's of
5 pull up
10 push ups
15 squats

31/7/09

2009-07-31T19:48:00.001+10:00

Deadlift ; 5/5/5/3/3/1/1

then;

50,40,30,20,10 reps for time of;

double unders
sit ups

30/7/09

2009-07-31T07:20:00.001+10:00

REST DAY

29/7/09

2009-07-29T22:49:00.000+10:00

Shoulder Press; 5/5/5/3/3/3/1/1/1

then;

4 x 500m row

28/7/09

2009-07-29T01:30:00.001+10:00

Front Squat 5/5//5/5/5/3/3/3/3

then;

3 rounds for time of;

25m tire flip
15 28k kb swings
50 m sprint
25 m tire flip
10 burpees

27/7/09

2009-07-27T14:31:00.000+10:00

"cindy"

AMRAP in 20 min's;

5 pull ups
10 push ups
15 squats

26/7/09

2009-07-27T00:24:00.002+10:00

Skills and technique training, then;

21-15-9 reps for time of;

Overhead squat
kettlebell swings 28kg
20m bear crawl

25/7/09

2009-07-27T00:23:00.001+10:00

Rest Day

WOD - 24/7/09

2009-07-24T20:50:00.000+10:00

5 km row for time;

WOD - 23/7/09

2009-07-23T17:15:00.001+10:00

FRONT SQUAT - 5/5/3/3/3/1/1/1

22/7/09

2009-07-23T06:02:00.000+10:00

tabata this;

pull ups/bent over row
ring push ups/push press
row/v - up

21/7/09int

2009-07-22T05:31:00.001+10:00

4 rounds for time of;

400m sprint
15 burpees
15 push ups
15 squats

19/7/09

2009-07-19T05:36:00.001+10:00

For Time:
10 Pull ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups

18/7/09

2009-07-18T22:34:00.002+10:00

Tabata intervals;

Squats
ring push ups
sit ups
ring rows
burpees

(Perform each exercise for four minutes, with 1 minute rest inbetween exercises. Within those four minutes, there will be max reps in 20 seconds, then 10 seconds rest. Repeated 8 times, thus equaling four minutes per exercise.)

17/7/09

2009-07-17T01:52:00.001+10:00

10km run for time ...

16/7/09

2009-07-16T02:18:00.000+10:00

AMRAP IN 30MINS OF;

6 Muscle Ups
9 HSPU (HANDSTAND PUS UPS)
12 KTE (KNEES TO ELBOWS)

9/7/09

2009-07-10T05:35:00.000+10:00

swim 50 m sprints x 5 - 30 second rest period ...

8/7/09

2009-07-09T04:23:00.001+10:00

AMRAP (as many rounds as possible in 20 minutes) of;

5 handstand push ups
15 burpees
25 squats

WOD - 24/6/09

2009-06-26T04:05:00.002+10:00

5 rounds for time of;

21 burpees
5 x 29 m sprints.

WOD - 22/6/09

2009-06-21T22:24:00.000+10:00

5 KM row for time;

WOD - 5/5/09

2009-05-04T18:07:00.002+10:00

FOR TIME;

20 pull ups - 1 burpee

5 24kg kb snatch's

19 pull ups - 2 burpees

5 kb snatch's

18 pull ups - 3 burpees

5 kb snatch's

17 pull ups - 4 burpees

5 kb snatch's

16 pull ups - 5 burpees

5 kb snatch's

15 pull ups - 6 burpees

5 kb snatch's

14 pull ups - 7 burpees

and so on until you reach 1 pull up - 20 burpees !!!!

WOD - 4/5/09

2009-05-04T13:09:00.001+10:00

21 - 15 - 9 REPS FOR TIME OF;

pull ups (chest to bar)
burpees
squats
200m run

2/5/09 - Rest Day

2009-05-02T07:52:00.001+10:00

Tabata intervals ... A grueling demo - click me!!!!!!

2009-05-01T13:14:00.001+10:00

WOD - 1/5/09

2009-05-01T11:13:00.002+10:00

"modified nasty girls"

5 rounds for time of;

25 squats

4 muscle ups

6 hang power cleans 60kg

WOD - 30/4/09

2009-05-01T09:12:00.002+10:00

Skill day ...

Practice the weakest exercises, drill the proper technique ...

45 min spin class..... (OH, THE JOY)!!!

WOD - 29/4/09

2009-04-29T11:18:00.002+10:00

21 - 15 - 9 reps for time of;

push press 60k

ring dips

burpees

calorie row

Video of the "nasty girls" WOD ... effort sint the word!!! (CLICK ME)

2009-04-29T11:14:00.000+10:00

WOD - 28/4/09

2009-04-28T11:29:00.001+10:00

21 - 15 - 9 reps for time of;
60 kg squat cleans
Ring dips

HOME WOD - 27/4/09

2009-04-27T11:00:00.002+10:00

for time;

100 squats

100 push ups

100 sit ups

100 burpees

WOD - 27/4/09

2009-04-27T10:45:00.001+10:00

(GO FROM THIS TO THIS!)

Front Squat; 5/5/5/5/5

then:

5km row for time

WOD - 26/4/09 (Click me for demo)

2009-04-26T09:34:00.001+10:00

"HELEN"

3 rounds for time;

400m run
21 kb swings 24k
12 pull ups

25/4/09 - HOME WOD

2009-04-25T09:49:00.002+10:00

FOR TIME;

20 squats - 1 burpee
19 squats - 2 burpee
18 squats - 3 burpee
17 squats - 4 burpee
16 squats - 5 burpee

.................................

continue with each increment until you have reversed the reps to;

1 squat - 20 burpee

25/4/09

2009-04-25T09:44:00.001+10:00

10 thurster 40kg - 1 burpee
9 thrusters - 2 buropees
8 thrusters - 3 burpees
7 thrusters - 4 burpees
6 thrusters - 5 burpees
5 thrusters - 6 burpees
4 thrusters - 7 burpees
3 thrusters - 8 burpees
2 thrusters - 9 burpees
1 thrusters - 10 burpees

REST DAY .............

2009-04-24T12:11:00.000+10:00

Get a massage, play some sport ...... and eat well for recovery ...!

WOD - 23/4/09

2009-04-23T20:13:00.001+10:00

5 ROUNDS FOR TIME OF;

10 x 40k overhead squat
30 Double unders

Then;

45 min spin class ...

HOME WOD - 23/4/09

2009-04-23T06:37:00.000+10:00

150 burpees for time;

WOD - 22/4/09

2009-04-22T14:22:00.000+10:00

4 rounds for time of;

5 x 140kg deadlifts
10 x 24 inch box jump
40 x Double Unders

HOME WOD - 21/4/09

2009-04-21T16:54:00.003+10:00

1000m ROW OR RUN

5 rounds of;

5 pull ups
10 push ups
15 squats
20 burpees

21/4/09

2009-04-21T16:51:00.001+10:00

For time;

1200 m row

then 5 rounds of

6x 60k clean and jerks
12xpull ups
18xwall ball

Australian Regional Qualifiers Video - Click Me!

2009-04-21T08:28:00.001+10:00

WOD - GROUP - 20/4/09

2009-04-20T20:06:00.001+10:00

30 BURPEES
30 AIR SQUAT WITH JUMP
30 OVERHEAD WALKING LUNGE (10KG)
30 BURPEES
30 AIR SQUAT WITH JUMP
30 OVERHEAD LUNGE (10KG)
30 BURPEES
30 AIR SQUAT WITH JUMP

WOD - 19/4/09

2009-04-19T10:41:00.000+10:00

REST DAY

WOD - 18/4/09

2009-04-18T10:54:00.000+10:00

3 Rounds for time of;

600m row
30 x 50k front squats

HOME WOD - 18/4/09

2009-04-16T20:58:00.003+10:00

Reps for time of;

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

500m row

burpees

push ups

squats

(the 500m row after each round, so should be doing six rows in all)

WOD - 17/4/09

2009-04-16T09:19:00.003+10:00

Back Squat - 5/5/5/5/5

Muscel snatch - /5/5/5/5/5

Then ;

Spin class

HOME - WOD - 17/4/09

2009-04-16T09:06:00.003+10:00

1 x v - up
20 x squats
2 x v-ups
19 squats

and so on until you end with 20 v-ups, and 1 squat.

WOD - 13/4/09 - Australian Regional Qualifiers

2009-04-13T09:44:00.002+10:00

30 Muscle Ups for time;

WOD - 11/4/09

2009-04-12T09:54:00.002+10:00

5 rounds for time of;

200m row
10 x body weight back squat
10 x push press 20k
10 x knees to elbows

WOD - 11/4/09

2009-04-11T14:14:00.000+10:00

For time;

Run or row 5km.

Home WOD - 9/4/09

2009-04-10T09:32:00.001+10:00

AMRAP in 20 mins (As many rounds as possible in 20 mins) of;

7 burpees
7 push ups
7 V - ups

WOD - 9/4/09

2009-04-09T06:09:00.002+10:00

Deadlift - 5/5/3/3/1/1/1

Bent Over Row - 5/5/5/3/3

Then;

45 Min Cycle (Intervals)

WOD - 8/4/09

2009-04-08T14:13:00.001+10:00

FOR TIME:

50 60" box jumps
50 med ball wall ball sit ups
50 double unders
25 box jumps
25 MB wall ball sit ups
25 double unders
50 box jumps
50 m b wall ball sit ups
50 double unders

WOD - 7/4/09

2009-04-07T10:18:00.001+10:00

BACK SQUAT ; 5/5/5/5/5

Then;

21-15-9

pull ups
burpees
400m row

2/4/09

2009-04-02T08:17:00.001+11:00

Deadlift - 1/1/1/1/1/1
Bent over row - 3/3/3/3/3

then;

6 rounds for time of;

400m row
21 burpees

1/4/09

2009-04-02T08:00:00.001+11:00

10 rounds for time of;

3 x weighted pull ups 45lb's
5 x strict pull ups
7 x kipping pull ups

then;

100 ouble unders for time

WOD - 30/3/09

2009-03-31T18:37:00.002+11:00

Strength;

Back Squat ; 5x5 = 60/100/120/120/120/120/120

4 x 250 m rows

1 = 41.8 sec's
2 = 44.6 sec's
3 = 49.1 sec's
4 = 48.6 sec's

(NOTE: i was experimenting with different levels of resistance from lowest to highest, all ranges).

WOD - 30/3/09

2009-03-30T11:12:00.001+11:00

3 ROUNDS FOR TIME OF;

10 clean and jerks 60k
15 ring dips
20 kb swings

WOD - 27/3/09

2009-03-27T06:34:00.002+11:00

1000m row
250m run
35 sit ups
750m row
500m run
40 sit ups
500m row
750m run
45 sit ups
250m row
1000m run
50 sit ups

For time;

WOD - 26/3/09

2009-03-27T06:31:00.001+11:00

Strength;

Deadlift; 5/5/5/5/5/3/3/3

(80/100/120/140/140/140/160/160/160

Bent Over row; 5/5/5/5/5

(60/70/80/80/80)

Then;

45min cycle intervals.

WOD - 25/3/09

2009-03-25T16:38:00.001+11:00

Time trials

100 sit ups for time;

100 double unders for time;

100 squats for time;

500m row for time;

400 m run for time;

WOD - 24/3/09

2009-03-24T14:28:00.001+11:00

bACK SQUAT 5X5 - 60/90/120/120/120/120/120/120

THEN;

Spin 45 min's (tabata intervals)

HOMW WOD - 23/3/09

2009-03-23T16:17:00.000+11:00

5 ROUNDS FOR TIME OF;

500M ROW
50 SQUATS

WOD - 23/3/09

2009-03-23T16:16:00.001+11:00

3 ROUNDS FOR TIME OF;

500m row
30 x 20 kilo man makers
10 x 120k deadlift

REST DAY!!!!

2009-03-22T12:35:00.001+11:00

HOME WOD - 21/3/09

2009-03-21T08:30:00.001+11:00

5 rounds for time of ;

400m run
50 squats

WOD - 21/3/09

2009-03-21T08:27:00.001+11:00

" Double Helen"

400 m run
42 kb swings
24 pull ups

3 rounds for time;

HOME WOD - 20/3/09

2009-03-20T08:04:00.001+11:00

Dish 5 x max

20 burpees
30 push ups
40 sit ups
50 squats

5 rounds

Time each rounds seperately. With 3 min rest inbetween.

HOME WOD - 18/3/09

2009-03-19T06:40:00.001+11:00

For time;

100 Sit ups

5 km run

100 sit ups

WOD - 18/3/09

2009-03-19T06:39:00.001+11:00

Back Squat ; 5/5/5/5/5

Chest Press ; 5/5/5/5/5

Then;

45 min Cycle (Spin Class) - Focusing on high resistance and intervals.

18/3/09

2009-03-18T11:27:00.002+11:00

Back Squat ; 5/5/5/5/5

then;

"Horrible Hundred"

Complete the following for time:

25 Deadlifts (215#/173#)
25 Squat clean and Jerks (125#/83#)
25 Thruster (75#/53#)
25 Overhead squat (45#/33#)

** Use one bar for the entire workout, stripping weights for each movement**** The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates **** The rx'd women's will be 33# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates** You are shooting for 10 minutes or less in this workout.

17/3/09

2009-03-17T19:39:00.001+11:00

Strict Press 5x5

then;

"CINDY"

AMRAP in 20 min's

5 Pull Ups
10 Push Ups
15 Squats