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Monday 2 March

March 2, 2015 | Leave comment | Read More

2015-02-28-wod Awesome turnout for the first Open workout 15.1 on Saturday morning (nice to have Sue drop in as well) If you couldn’t make it, 15.1 is the WOD today for every class. Registrations for the Open close on Tuesday before 2pm so it’s not too late to get amongst it. You won’t regret it!

If possible, let me know if you’re wanting to enter the Open ahead of arriving at a class, to help us organize heats.

Also, as always there are scaled options for the workout.

W.O.D.

CrossFit  Open 15.1

  • 15 Toe to bar
  • 10 Deadlift (52/34)
  • 5 Power snatch

9 minutes, as many rounds as possible

followed immediately by;

1 rep max Clean & Jerk

You have 6 minutes (total time 15 minutes)

Saturday 28 February

February 27, 2015 | Leave comment | Read More

The CrossFit Open workout 15.1 will be starting at 10.30 today. All members and friends are invited to come watch our team throwing down the workout. The 1 rep max Clean & Jerks should make for good spectating. Hoping to have all the heats done by 12.00.

Strength:

Weighted push up 4 x 5 rep

W.O.D.

‘Partner workout’

  • 30 Kettlebell swing (24/16)
  • 20 Box jump over
  • 30 Wall ball
  • Run 200

20 minutes, as many rounds as possible

Friday 27 February

February 26, 2015 | Leave comment | Read More

froning-vs-fraser-15-1 The 2015 Reebok CrossFit Games Open begins with Rich Froning vs. Mathew Fraser at the live Open announcement at 2pm. Watch live at games.crossfit.com.

Rich Froning finished 1st, Mathew Fraser 2nd at the 2014 Games. If Fraser beats Froning in this workout, could it inspire him to come back to defend his title of Fittest Man on Earth??

Strength:

Clean & jerk 4 x 3 rep (t&g)

W.O.D.

  • Run 400
  • 25 Pull up
  • 50 Double under
  • 10 Turkish get up (32/24) 5 each arm
  • 50 Double under
  • 25 Pull up
  • Run 400

15 minute cap

Thursday 26 February

February 25, 2015 | Leave comment | Read More

open-in-2-days The CrossFit open starts tomorrow, the first workout released early friday afternoon. If you haven’t entered the open before, just ask around at the gym, anyone who’s entered in previous years will recommend you give it a go. Here’s the link to enter. games.crossfit.com

Gymnastics:

  • Ring holds
  • L sit

Tabata handstands

W.O.D.

  • 1 Snatch
  • 5 high box jump

EMOM, 12 minutes

Wednesday 25 February

February 25, 2015 | 1 Comment | Read More
2015-02-24-wod

Strength:

Thruster 4 x 3 rep

W.O.D.

  • 80 Calorie row
  • 60 Wall ball
  • 40 Kettlebell swing (24/16)
  • 20 Burpee
  • 10 Muscle up

16 min cap

Tuesday 24 February

February 23, 2015 | Leave comment | Read More

reppin-cf-open There’s been just 15 movements come out in the open over the last 4 years. Looking at the chart, only one of them wasn’t  included in the first open in 2011. With the addition of Rx and scaled options starting this year, will that bring a few new movements to the open? The answer to that may come this Friday…

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

‘Diane’

  • Deadlift (100/70)
  • Handstand push up

21, 15, 9 reps, for time.

Compare to: 20/08/2014

Monday 23 February

February 22, 2015 | Leave comment | Read More

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • 10 Toe to bar
  • 10 Overhead squat (50/35)
  • 10 Box jump

10 minutes, as many rounds as possible

Saturday 21 February

February 20, 2015 | Comments Off | Read More

Gymnastics:

  • Ring holds
  • L sit
  • 3 rounds

Tabata handstands

W.O.D.

‘Partner/team workout’

  • 60 Front squat (60/40)
  • 60 Pull up
  • 60 Wall ball
  • 60 Push up

17 minutes, as many rounds as possible

Friday 20 February

February 19, 2015 | 1 Comment | Read More

screen-shot-2015-02-19-at-4-38-56-pm The 2015 CrossFit Open officially starts on Friday 27th February (26th in the US). The open is an annual worldwide online CrossFit event, workouts performed in local CrossFit affiliates. There are 5 workouts, one released each week for 5 weeks. Every member of CFB can and should enter this year. There will be scaled options for every workout and the excitement of competition always brings people to new levels of performance, no matter what their level of fitness. To enter, just click on the CrossFit games picture on the left hand side of the page.

Strength:

Bulgarian squat 4 x 5 rep

W.O.D.

  • 6 Burpee box jump
  • 8 Dumbbell shoulder to overhead (20/15)

8 minutes, as many rounds as possible

Thursday 19 February

February 19, 2015 | Comments Off | Read More
2015-02-18-wod

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • Row 500
  • Run 400
  • 30m Overhead plate lunge (20/15)
  • 20 Kettlebell swing (32/24)
  • 10 Muscle up

12 minute cap

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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