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Saturday 30 August

August 29, 2014 | Leave comment | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Clean & Jerk (60/40)
  • 40 Pull up
  • 40 Burpee

20 minutes, as many rounds as possible

Friday 29 August

August 29, 2014 | Leave comment | Read More

2014-08-29-wod Taz under the bar for a 105kg clean. Just needs a bigger front squat to be able to stand it up!

Strength:

Turkish get up 3, 2, 1, 1

W.O.D.

  • 10 Overhead squat (50/35)
  • 10 Push up
  • 30 Double under

6 rounds

Thursday 28 August

August 28, 2014 | Leave comment | Read More

2014-08-28-wod Strength:

Clean 5 x 2 rep

W.O.D.

  • Row 1000
  • 30 Power clean (60/40)
  • 20 Toe to bar
  • 10 Muscle up

Wednesday 27 August

August 27, 2014 | Leave comment | Read More
2014-08-27-wod

Strength:

Push press 5 x 2 rep

W.O.D.

  • Run 400
  • 30 Wall ball
  • Run 400
  • 30 Front squat (42.5/30)
  • Run 400
  • 30 Thruster

Tuesday 26 August

August 25, 2014 | Leave comment | Read More

wellington-cup-team-with-lauren-fisher-2014 Our CFB team with Lauren Fisher, an All Star Athlete at the Wellington Cup who came 9th at the CrossFit Games this year!

Strength:

Back squat 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 Power snatch
  • 1 Squat snatch
  • 4 burpee bar hop in remainder of minute

12 minutes

Monday 25 August

August 25, 2014 | Leave comment | Read More

wellington-cup-assault-bikes-2014 Almost a cycling event….Assault Air Bikes. 2 minutes for max calories at the Wellington Cup. Looked like a very long 2 minutes!

Gymnastics:

  • Handstands
  • Ring holds

W.O.D.

‘Danny’

  • 30 Box jump
  • 20 Push press (50/35)
  • 30 Pull up

20 minutes, as many rounds as possible.

Compare to : 22/01/2014

Saturday 23 August

August 23, 2014 | Comments Off | Read More

wellington-cup-swim-wod-2014 Team swimming relay at the Wellington Cup today. CrossFit comps can test fitness in many different environments. On land and even in the water! Great variation in workouts from the Wellington Cup organisers!

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Wall ball
  • 40 Push up
  • 40 Kettlebell swing (32/24)

18 minutes, as many rounds as possible

Friday 22 August

August 22, 2014 | 1 Comment | Read More

wellington-cup-2014 Check out The Wellington Cup over the weekend to follow our CFB team. There will be updates and photo’s/videos posted throughout the weekend.

Strength:

Shoulder press 4 x 5 rep

W.O.D.

  • 5 Power clean (60/40)
  • 8 Burpee

8 minutes, as many rounds as possible

Thursday 21 August

August 21, 2014 | 1 Comment | Read More
2014-08-20-wod

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 5 Manmaker (20/15)
  • 30 Double under

6 rounds

Wednesday 20 August

August 19, 2014 | 1 Comment | Read More

This video has a few moves to aspire to. Gymnastics Rx+

Gymnastics:

  • Ring holds
  • L sit

W.O.D.

‘Diane’

  • Deadlift (100/70)
  • Handstand push up

21, 15, 9 reps, for time.

Compare to: 10/04/2014

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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