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Saturday 30 April

April 29, 2016 | Leave comment | Read More

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Toe to bar
  • 40 Squat clean (50/35)
  • 50 Synchronised Double under*

18 minutes as many rounds as possible

*For double unders to count, both people must be performing double unders at the same time, with 2 separate ropes. As always, there are scaling options for all 3 exercises.

Friday 29 April

April 29, 2016 | Leave comment | Read More
2016-04-29wod

Strength:

  • Weighted push up
  • Bent over row
  • 4 x 3 rep

W.O.D.

  • Row 800
  • 60 Wall ball
  • 40 Kettle bell swing (32/24)
  • 20 Man maker (20/15)

15 minute cap

Thursday 28 April

April 28, 2016 | Leave comment | Read More

2016-04-27wod Alison, Kate and Kiri worked together on the same barbell yesterday, all sharing the same goal of a 100kg Deadlift. The confidence they gained through encouraging each other played a big part in all 3 of them reaching their goal. Kiri stole the show though, by continuing on to 125kg!! Great work girls!

Gymnastics:

Tabata handstands

W.O.D.

  • 2 Clean & Jerk
  • 5 Muscle up
  • 10 box jump

6 rounds, start each exercise on the minute

Wednesday 27 April

April 26, 2016 | Leave comment | Read More

2016-04-26wod Lots of pull ups yesterday and good to see some people sensibly scaling back, doing half and staying of the pull up bands.

We’ve been doing a lot of deadlifts in workouts and strength work over the last month so today’s strength block should allow you to build up to some good heavy singles, possibly a few PB’s.

Strength:

Deadlift 5, 5, 3, 3, 1, 1

W.O.D.

  • 10 Power snatch (50/35)
  • 10 Burpee

10 minutes, as many rounds as possible

Tuesday 26 April

April 25, 2016 | Leave comment | Read More

Gymnastics:

  • Ring holds
  • L-sit
  • Handstand roll outs

W.O.D.

‘Daniel’

  • 50 Pull-up
  • Run 400
  • 21 Thruster (42.5/30)
  • Run 800
  • 21 Thruster (42.5/30)
  • Run 400
  • 50 Pull-up

Compare to: 25/09/2015

Saturday 23 April

April 22, 2016 | Comments Off | Read More

Strength:

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

W.O.D.

‘Partner workout’

  • Dumbbell thruster (20/15)
  • Box jump
  • Burpee

10 to 1 relay

Partner 1 does their round of 10 reps for all 3 exercises, then partner 2 does their 10, then partner 1 does 9 reps…

Thrusters should be at a weight that allows you to do them fast and unbroken.

Friday 22 April

April 21, 2016 | Comments Off | Read More

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 7 Kettle bell swing (32/24)
  • 7 Push up
  • 7 Chest to bar pull up

7 rounds (14 min cap)

Thursday 21 April

April 20, 2016 | Comments Off | Read More

2016-04-20wod While you were probably sleeping,  John S was in the 5.45am class getting PB Clean & Jerks!

If the 5.45am class hasn’t been quite early enough for you to beat the traffic in the morning, we have good news; The earliest classes will be starting at 5.30am from Monday 2nd of May. They’re on every morning from Monday to Friday. Looking forward to seeing some more early birds:)

Gymnastics:

Handstand Tabata

Strength:

Deadlift 4 x 5 rep

W.O.D.

  • Run 400
  • 10 Overhead squat (50/35)
  • 15 Shoulder to overhead

3 rounds

Wednesday 20 April

April 19, 2016 | Comments Off | Read More

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Row 600
  • 45 Wall ball
  • 30m Dumbbell lunge (20/15)
  • 15 Muscle up

12 minutes, as many rounds as possible.

Tuesday 19 April

April 18, 2016 | 1 Comment | Read More

2016-04-18wod Big Birthday morning for Lee yesterday. Swam 30 x 100m in the pool at about 6am, some birthday cake to refuel, then came in at 9.15 for a tough CrossFit class!

Strength:

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

W.O.D.

  • 8 Toe to bar
  • 8 Burpee
  • 8 Box jump

8 minutes, as many rounds as possible

3 minute rest

  • 2 minutes max burpee box jump

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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