Buy CrossFit equipment here CrossFit Games 2015

Saturday 23 May

May 22, 2015 | Leave comment | Read More

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 50 Push press (50/35)
  • 50 Front squat
  • 50 Push up
  • 50 Pull up
  • 50 Kettlebell swing (32/24)
  • 50 Wall ball

18 minutes, as many rounds as possible

Friday 22 May

May 21, 2015 | Leave comment | Read More

fans-2015 The Australasian CrossFit Regionals starts today, 3 days of individual and team events. Check out NZ teams and individuals competing for a spot at the CrossFit games in LA in July. View live coverage of the Regionals workouts throughout the weekend at; games.crossfit.com

Gymnastics:

  • Ring holds
  • L sit
  • Tabata handstands

W.O.D.

  • Clean & Jerk
  • 1 rep every 30 seconds

12 minutes

Book your class using the Mindbody website or Mindbody Connect App…

Thursday 21 May

May 20, 2015 | Leave comment | Read More

2015-05-21wod The classic split snatch from Matt.

Strength:

Snatch 5 x 2 rep

W.O.D.

  • Overhead squat (45/30)
  • Renegade row (20/15)
  • Toe to bar

10 to 1 rep (15 minute cap)

Wednesday 20 May

May 19, 2015 | 1 Comment | Read More

2015-05-20wod W.O.D.

Fight Gone Bad’

  • Wall ball
  • Sumo deadlift high pull (35/25)
  • Box jump (50/40cm)
  • Push press (35/25)
  • Rower (calories)

3 rounds.

A round is 1 minute at each exercise with a continuously running clock.  1 minute rest between rounds .
Count reps (calories for rower) and the total of all 3 rounds is your score.

Compare to: 23/06/2014

Tuesday 19 May

May 18, 2015 | Leave comment | Read More

2015-05-19wod Two more girls in the 100kg Deadlift Club. First Alice encouraged Fiona, then it was her turn to step it up!

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 20 Pull up
  • 20 Burpee
  • 30m Overhead plate lunge (20/15)

3 rounds

Monday 18 May

May 17, 2015 | Leave comment | Read More

2015-05-18wod Carnage after the 545pm class tonight. The boys pushed that workout hard!

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • 5 Squat clean (60/40)
  • 8 Shoulder to overhead
  • 30 Double under

10 minutes, as many rounds as possible

Saturday 16 May

May 15, 2015 | Leave comment | Read More

A bit of a Fran influence for todays partner workout. The time cap will be tough to beat.

Strength:

Push press 4 x 3 rep

W.O.D.

‘Partner workout’

  • Dumbbell thruster (20/15)
  • Pull up

21, 15, 9 rep

Run 400

  • Dumbbell Push press
  • Toe to bar

21, 15, 9 rep

Run 400

  • 50 Dumbbell thruster
  • 50 Pull up

17 minute cap

Friday 15 May

May 14, 2015 | Comments Off | Read More

Strength:

Turkish get up 3, 2, 1, 1 rep

W.O.D.

  • 2 Snatch
  • 3-5 High box jump

EMOM, 12 minutes

Thursday 14 May

May 13, 2015 | Comments Off | Read More
2015-05-14wod

Gymnastics:

  • Ring holds
  • L sit
  • 4 rounds
  • Tabata handstands

W.O.D.

  • 50 Wall ball
  • 50 Deadlift (80/55)
  • 50 Burpee

12 minute cap

Wednesday 13 May

May 12, 2015 | Comments Off | Read More
2015-05-13wod

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 5 Power clean (60/40)
  • 5 Shoulder to overhead
  • 5 Front squat

7 minutes, as many rounds as possible

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Testimonials

John Mayhew
I have been a member at CrossFit Birkenhead for the last 2 years and prior to that, CrossFit Birkenhead coach Paul Davies had been training me using CrossFit methods in one-on-one sessions. CrossFit workouts are unparallel to any other workouts in the New Zealand fitness industry today and it is not a new fad that is going to disappear anytime soon. In a CrossFit class members are always educated on best practise and technique is always taught and monitored. As a physician, I have been impressed by Paul’s ability to scale workouts to appropriately suit individual needs. Each CrossFit workout is always different and your body and mind is continually challenged. I have referred my own family and friends to Paul and many of them are now also members of CrossFit Birkenhead.
John Mayhew