1) Speed Bench Press: 9 x 3 @50%, every 60s.
- Change Grip every 3 sets ie. close, medium, and wide grip.
- Class will do floor press

2) Banded Alphabet: 2 Sets on each side. Rest 60s.
- Small letters with these + squeeze abs hard!

Workout of the Day
Friday 180323 ..
Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Finisher
stretch and roll give Castro the middle finger, and drink. Just let Decken know if you get something.

3 Rounds of:
15 KB JM Presses
12 KB Hammer Curls
30 Landmine Rotations (total)
- No rest between movements, but rest 60s after all 3.

10 x Tabata Intervals (20s work/10s rest x 10)
1a) Hollow Hold
1b) Suitcase KB Deadlift (light)

• Alternate between movement.

Tansey's Revenge

For Time:

200 double unders

5 STOH 100/70kg
20 pullups
400m run
4 STOH 100/70kg
20 pullups
400m run
3 STOH 100/70kg
20 pullups
400m run
2 STOH 100/70kg
20 pullups
400m run
1 STOH 100/70kg
20 pullups
400m run

200 double unders

Anyone who trains in a CrossFit box will understand that it isn’t just about going to the gym; it’s about the community and the family like connections you make within that community.

Sadly, 3 years ago we lost one of our core members to SADS (Sudden adult death syndrome.) Chris Tansey was as strong as an Ox. He thrived on lifting heavy, loved the element of competition and wasn’t afraid to go to “the pain cave.” Above all that he loved the gym, loved the community and loved to laugh, smile and joke through all the struggles that come with training hard. He passed away doing what he loved most. So today, what would have been his 31st birthday, we honour his memory by completing “Tansey’s Revenge;” a heavy and gruelling workout that will see you entering that “pain cave”...Chris would have loved it. We are supporting his charity Vital Signs which provides heart traces for everyone to prevent SADS from taking people too soon.

for those of you wanting to donate to Vital Signs Foundation (VSF) in his name please click on the link below. VSF provide FREE and effective heart screening events for the reduction of Sudden Cardiac Arrest in Young People aged 15-35

https://www.justgiving.com/CrossFitLiverpoolChrisT

Happy Birthday Brother,

we miss you every day

In teams of two

AMRAP 30

50 Double-Unders (yritykset lasketaan) tai 100 SU
40 Wall Ball Shots 4 kg pallo!!
30 Kettlebell Swings 14 / 18
20 Burpees <3
10 Pull-Ups tai 3 x MUP
Eli tyyli vapaa parin kanssa, kun lukumäärä täynnä niin sitten seuraavaan liikkeeseen! 💪

Open 18.1 valmistelu

3 kierrosta
30 naruhyppy
15 cal soutu
12 istumaannousu
9 hyvää huomenta kuminauhalla
6 mittarimato käsillä

Tyhjällä tangolla
5 hyvää huomenta
5 takakyykky
5 kyynärpäiden kierto ylös räkissä
5 maastaveto suorin jaloin
5 raaka rinnalleveto riipusta
5 raaka rinnalleveto

+etu/takareisien, pohkeiden rullailu

Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
Kyykky 3x2x92,5% (lämmittelysarjat mahdollisimman pitkälle kunnon stopilla pohjassa)
Suorinjaloin veto 3x12-20 kevyt/palauttava
+ vatsajumppaa 50-150 toistoa

"One More Rep"
Partner WOD , timcap : 20 mins
41 Toes to Bar
41 Box jump-overs @60/50cm
41 Kettlebell Swings @24/16kg
41 Wallballs @9/6kg
41 Pullups
41 Power Snatch @35/25kg

At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees... and so on.

Only one partner working at a time on the chipper. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each).

Rx+ : burpees 2,4,6,8,10,12,... and so on at the start of every minute

• @ 0:00 Min Running Clock:
Burpees 75 reps
@ 5:00 Min Running Clock:
MB Wall Ball (9/6Kg) 75 reps
@ 10:00 Min Running Clock:
One-Arm KB Clean & Jerk (24/16Kg) 50 reps (alternating arm every 5 reps)
@ 15:00 Min Running Clock:
Plyo Box Jump Overs (60/50 cm) 50 reps
@ 20:00 Min Running Clock:
BB Shoulder to Overhead (70/45Kg) 25 reps
@ 25:00 Min Running Clock:
Ring Muscle Ups 25/20 reps
@ 30:00 Timecap

Tieni il conto del numero di reps x esercizio che riesci a completare nei 5 minuti. Anche se non completi il numero prestabilito di reps prosegui all’esercizio successivo e così via ogni volta anche se termina il tempo.