Buy CrossFit equipment here CrossFit Games 2015

Monday 15 February

February 14, 2016 | Leave comment | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • Thruster (45/30)
  • Bar facing burpee

21, 15, 9 reps (14 minute cap)

Saturday 13 February

February 12, 2016 | Leave comment | Read More

2016-02-12wod Caleb getting some good squat volume in over 100kg yesterday. He claims to have chicken legs, but they’re rather strong chicken legs!

Strength:

  • Barbell row
  • Weighted push up
  • 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Shoulder to overhead (50/35)
  • 60 Pull up
  • 80 Wall ball
  • 100 Double under

2 rounds (20 min cap)

Every break in reps, team does 3 burpees each

Friday 12 February

February 11, 2016 | Leave comment | Read More

2016-02-11wod Post workout carnage after the 4.45pm class yesterday!

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 10 Alternating kettle bell snatch (24/16)
  • 20 Kettle bell swing
  • 3 Turkish get up each arm

4 rounds (15 min cap)

Thursday 11 February

February 10, 2016 | Leave comment | Read More

Alright so Bennett’s last class is this morning at 5.45am. We thought it would be appropriate he leave everyone a workout to enjoy, a going away gift you could say:)

Strength:

Barbell complex

  • Deadlift
  • Hang squat clean
  • Squat clean
  • Jerk

5 rounds

1 rep of each, performed consecutively. Start light and increase weight for each set.

W.O.D.

  • Run 200
  • 12 Deadlift (50/30)
  • 9 Hang clean
  • 6 Shoulder to overhead

8 minute amrap

  • Wall ball
  • Pull up

21, 15, 9 reps

(8 minute cap)

When the clock hits 16 minutes;

Burpee bar hop, max reps in 2 minutes.

Clock will run continuously for 18 minutes, each workout scored separately.

Wednesday 10 February

February 9, 2016 | Leave comment | Read More
2016open

The CrossFit Open is just over 2 weeks away, it’s time to get yourself entered! The link to enter is Here

Like last year, there is an Rx and scaled division so everyone can enter and enjoy the benefits of an in-house competition. We’ll get names of those entering up on the whiteboard, get yours up today!

Strength:

  • Weighted pull up
  • Shoulder press
  • 4 x 5 rep

W.O.D.

  • Row 1000
  • 100 Double under
  • 50 Box jump
  • 50 Front squat (60/40)

Tuesday 8 February

February 8, 2016 | 3 Comments | Read More

2015-07-02bennett Coach Bennett is finishing up at CFB this week (last class Thursday 5.45am) He made a very recent decision to further his education, enrolled in a degree course in Dunedin and moves back there this weekend. Bennett has been an amazing coach, formed some great relationships, and definitely had a big impact on everyones training in the 9 months he’s been coaching here, he will surely be missed. Make sure you get in today or tomorrow if you want to see him before he leaves!

Strength:

Overhead squat 4 x 5 rep

W.O.D.

  • 10 Burpee
  • 2 Snatch (1 x power, 1 x squat)
  • 5 Muscle up

6 rounds

Start each exercise on the minute.

Saturday 6 February

February 5, 2016 | 2 Comments | Read More

Gymnastics:

Tabata handstands

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Box jump
  • 30 Thruster (42.5/30)
  • 30 Push up

18 minutes, as many rounds as possible

Friday 5 February

February 4, 2016 | Comments Off | Read More

Strength:

  • Strict handstand push up
  • Weighted pull up
  • 4 x 3 rep

W.O.D.

  • 5 Power snatch (60/40)
  • 10 Overhead squat
  • 15 Burpee

10 minutes, as many rounds as possible

Thursday 4 February

February 3, 2016 | Comments Off | Read More

2016-02-03wod Mikah looking strong with 80kg bent over rows.

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Helen’

  • Run 400m
  • 21 Kettlebell swing (24/16)
  • 12 Pull up

3 rounds (12 minute cap)

Compare to: 22/09/2015

Wednesday 3 February

February 2, 2016 | Comments Off | Read More

Strength:

  • Weighted push up
  • Barbell row
  • 4 x 3 rep

W.O.D.

  • 15 Wall ball
  • 30 Double under
  • 5 rounds (start each exercise on the minute)

5 minute rest/set up time

  • 4 Clean & jerk
  • 8 Bar facing burpees
  • 5 rounds (start each round every second minute)

Search

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