Buy CrossFit equipment here CrossFit Games 2015

Monday 26 September

September 25, 2016 | Leave comment | Read More

Strength:

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

W.O.D.

  • 50 Wall ball
  • 40 Burpee
  • 30 Squat clean (60/40)

12 minute cap

This workout will test your stamina. Can you do the wall balls unbroken? Don’t stop moving during the burpees and keep your form consistent like the ones on last thursdays workout. For squat cleans, keep rests minimal with low rep sets.

Saturday 24 September

September 23, 2016 | Leave comment | Read More

Strength:

  • Handstand push up
  • Weighted pull up
  • 4 x 3 rep

Scale the HSPU by adding abmats or use deficit with weight plates or parallettes to be challenging for 3 reps.

W.O.D.

‘Partner workout’

  • 50 Front squat (50/35)
  • 50 Kettle bell swing (24/16)
  • 50 Shoulder to overhead
  • 50 Pull up

18 minutes, as many rounds as possible

No penalties for stopping, try to keep reps ticking over with minimal rest when changing over. A good challenge will be to complete 2 rounds.

Friday 23 September

September 22, 2016 | Leave comment | Read More

Strength:

  • Thruster 4 x 3 rep

W.O.D.

  • Run 400
  • 10 Power snatch (60/40)
  • 20 Push up

3 rounds (13 minute cap)

Compare to: 19/02/2016

The power snatches should be a challenging weight, there’s enough time to do them in singles. Push ups can be scaled to incline or the number decreased if you’ve gone over 4 minutes in the first round.

Thursday 22 September

September 21, 2016 | Leave comment | Read More

Gymnastics:

  • Handstand roll out
  • Ring holds

W.O.D.

  • 2 Clean & Jerk
  • 5 Muscle up
  • 8 Burpee

6 rounds, 1 exercise every minute

The clean & jerk should be heavy singles, you can increase the weight through the rounds. If you’re unable to do muscle ups, scale to pull ups and dips/push ups. The burpees will have focus on fast quality movement. A coach will explain this to you in more detail and demonstrate.

Wednesday 21 September

September 20, 2016 | Leave comment | Read More

Strength:

Front squat 4 x 3 rep

W.O.D.

  • 25 Wall ball
  • 15 Toe to bar

4 rounds (12 minute cap)

Scale the toe to bar if you can’t do 10+ consecutive in the first round to keep intensity high. The wall balls will come back around fast so expect to get your lungs burning in this workout.

 

Tuesday 20 September

September 19, 2016 | Leave comment | Read More

Strength:

Overhead squat 4 x 5 rep

W.O.D.

  • Row 1000
  • 75 Double under
  • 50 Pull up
  • 25 Deadlift (100/70)

15 minute cap

Pace yourself for the row and double unders so you’ve got enough strength for the pull ups and deadlifts at the end. Break up the pull ups and deadlifts into small sets with short rests, unless you have a lot of capacity, then you can do big sets with short rests…

Monday 19 September

September 18, 2016 | Leave comment | Read More

Strength:

  • One arm row
  • Weighted dip
  • 4 x 3 rep

W.O.D.

  • 5 Squat clean (60/40)
  • 5 Shoulder to overhead
  • 10 Box jump

7 rounds (14 minute cap)

With the low reps on the barbell exercises, you don’t want to be breaking reps. If you can’t go unbroken through both exercises, rest after the 4th squat clean just enough to allow you to get the 5 S2O done.

Saturday 17 September

September 16, 2016 | Comments Off | Read More

Strength:

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

W.O.D.

‘Partner relay’

  • 4 Power clean @ 80%
  • 10 Toe to bar
  • 10 Burpee
  • Run 200

5 rounds each

Friday 16 September

September 15, 2016 | Comments Off | Read More

Strength

Deadlift 4 x 3 rep

W.O.D.

  • 10 Thruster (42.5/30)
  • 25 Double under

6 rounds (13 minute cap)

Aim to finish this workout with appropriate scaling (first round should be finished sub 90 seconds)

Thursday 15 September

September 14, 2016 | Comments Off | Read More

img_0120 Alice is still working out… even in a moonboot :)

Strength:

  • Weighted dip
  • One arm row
  • 4 x 5 rep

W.O.D.

  • 8 Pull up
  • 8 Burpee
  • 8 Box jump

10 minutes, as many rounds as possible

The reps are low for each exercise so focus on completing all 8 reps without resting (consider scaling number of pull up reps to achieve this if required) Keep rests minimal between exercises, save sipping on your drink bottle till after the 10 minutes.

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