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Friday 1 July

June 30, 2016 | Leave comment | Read More

2016-06-30vinny Vinny’s last rep on Wednesday’s workout looks like it got a bit twisted…He’s off to Ireland so is having leaving drinks at The Good Home after the 545pm class today, all welcome.

Gymnastics:

  • Handstand roll outs
  • Ring holds

W.O.D.

‘Chelsea’

  • 5 Pull up
  • 10 Push up
  • 15 Squat

1 Round every minute, on the minute, for 30 minutes.

There will be a few scaling options on the whiteboard for this workout.

5 = 5 pull up, 10 push up, 15 squat
4 = 4, 8, 12
3 = 3, 6, 9
2 = 2, 4, 6
1 = 1, 2, 3

Compare to: 19/06/2015

Thursday 30 June

June 30, 2016 | Leave comment | Read More

Strength:

Snatch 5 x 2 rep

W.O.D.

  • Row 1000
  • 60 Wall ball
  • 40 Box jump
  • 20 Overhead squat (60/40)

15 minute cap

Wednesday 29 June

June 28, 2016 | Leave comment | Read More

Gymnastics:

  • Tabata Toe to bar
  • Tabata Hollow rock
  • (4 rounds of each)

Strength:

  • One arm Dumbbell row
  • Weighted push up
  • 4 x 3 rep

W.O.D.

  • Power clean (60/40)
  • Pull up

10 to 1 rep (12 minute cap)

Tuesday 28 June

June 27, 2016 | Leave comment | Read More

Gymnastics:

Tabata handstands

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 8 Shoulder to overhead (52.5/35)
  • 8 Front squat
  • 8 Burpee

8 rounds (14 minute cap)

Monday 27 June

June 26, 2016 | Leave comment | Read More

Gymnastics:

  • Accumulate 2 minutes of L sit
  • Alternate with Planche progressions

W.O.D.

  • 30 Double under
  • 6 Muscle up
  • 6 Deadlift

6 rounds, 1 exercise every minute.

If required, scale the muscle ups to pull ups and push ups/ring dips.

Saturday 26 June

June 24, 2016 | Leave comment | Read More

Strength:

Thruster 4 x 3 rep

W.O.D.

‘Partner relay’

  • 4 Clean & jerk @ 80% of thruster weight from strength
  • 3 Thruster
  • Row 250

5 rounds

Friday 24 June

June 23, 2016 | Comments Off | Read More

Gymnastics:

  • Tabata toe to bar
  • Tabata hollow rock

Strength:

Snatch complex, 1 hang power snatch, 1 hang squat snatch, 1 overhead squat.

1 round every minute, 8 minutes

W.O.D.

  • 12 Pull up
  • 4 Man maker (20/15)

6 rounds (14 minute cap)

Thursday 23 June

June 22, 2016 | Comments Off | Read More

Strength:

Front squat 4 x 3 rep

W.O.D.

NZ Nationals Qualifier 4

  • 12 Deadlift (100/70)
  • 50 Double under
  • 12 Wall ball

2 minutes to complete. If you complete under 2 minutes, you get another 2 minutes for another round but add 2 reps onto Deadlift and Wall Ball. Sequence continues with 2 extra reps until you can’t complete in time.

There are scaled options with lighter weights and single skips.

Wednesday 22 June

June 21, 2016 | Comments Off | Read More

2016-06-21wod Those thrusters got tough yesterday!

Strength:

  • Shoulder press
  • Weighted pull up
  • 4 x 3 rep

W.O.D.

  • Row 1000
  • 10m Handstand walk
  • 30 Box jump
  • 10m handstand walk
  • 30 Burpee
  • 10m Handstand walk

15 minute cap

Tuesday 21 June

June 20, 2016 | Comments Off | Read More

2016-06-20wod Lots of big efforts for the NZ Nationals qualifier again yesterday!

Today’s a tough but fun workout. You might start with a plan of how you’ll break up the reps and everything could change in the second half:)

Strength:

  • Barbell bent over row
  • Weighted dip
  • 4 x 3 rep

W.O.D.

  • 80 Thruster (42.5/30)

Must be continuous reps, every time you put the bar down, run 100m. (15 min cap)
Compare to: 27/11/2015

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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