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Thursday 24 April

April 24, 2014 | Leave comment | Read More

2014-04-23-wod Strength:

Front squat 4 x 5 rep

W.O.D.

  • Renegade row (20/15)
  • Toe to bar
  • Box jump

10 to 1 rep

Wednesday 23 April

April 23, 2014 | Leave comment | Read More

2014-04-21-wodb Strength:

  • Shoulder press 2 x 3 rep
  • Push press 2 x 2 rep
  • Jerk 2 x 1 rep

W.O.D.

  • 6 Clean & jerk (70/45)
  • Run 200

5 rounds

Tuesday 22 April

April 21, 2014 | Leave comment | Read More

2014-04-22-wod Strength:

Snatch 4 x 2 rep

W.O.D.

  • 12 Kettlebell swing (24/16)
  • 10 Burpee

10 minutes, as many rounds as possible

Easter Monday 21 April

April 21, 2014 | Leave comment | Read More

2014-04-21-wod Two sub 3 minute Fran’s tonight. Ray and Jack went head to head with times of 2.52 and 2.50. The faster you go the more it hurts!

Gymnastics:

  • Handstands
  • Ring holds
  • L sit

W.O.D.

‘Fran’

  • Thruster (42.5/30)
  • Pull up

21, 15, 9 reps, for time.

Compare to: 02/12/2013

Saturday 19 April

April 19, 2014 | Leave comment | Read More

Strength:

Weighted push up 4 x 3 rep

W.O.D.

‘Partner/team workout’

  • 20 Burpee
  • 30 Box jump
  • 40 Push press (40/25)
  • Run 200

20 minutes, as many rounds as possible

Thursday 17 April

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Strength:

Deadlift 4 x 3 rep

W.O.D.

  • Row 800
  • 40 Wall ball
  • 20 Turkish get up (24/16)

Wednesday 16 April

April 16, 2014 | Comments Off | Read More

2014-04-16-wod Strength:

Back squat 4 x 3 rep

W.O.D.

‘Tabata something else’

  • Pullup
  • Pushup
  • Situp
  • Squat

8 sets of each (20sec work, 10sec rest)

Number of reps completed over all eight sets = score for each exercise

Compare to: 10/02/2012

Tuesday 15 April

April 15, 2014 | Comments Off | Read More

2014-04-14-wod Great Clean & Jerk from from Mikah yesterday. New PB of 70kg, for 2 reps!

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

  • 10 Thruster (45/30)
  • 15 Box jump

8 minutes, as many rounds as possible

Monday 14 April

April 14, 2014 | Comments Off | Read More

2014-04-13-wodb Big effort from Ray on Saturday, he was the only person brave enough to do the workout ‘Eva’ without a partner. 150 kettle bell swings with a weight almost half your bodyweight can’t be easy…then there was the 4k of running and 150 pull ups also!

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Deadlift (80/55)
  • Burpee

30, 20, 10 reps

Saturday 12 April

April 12, 2014 | Comments Off | Read More

2014-04-11-taz Taz with another Snatch PB. 84kg.

There is a ‘partner up’ or even 3 person team option for todays workout. Be prepared for a long tough workout if you try this one on your own!

W.O.D.

‘Eva’

  • Run 800m
  • 30 Kettlebell swing (32/24)
  • 30 Pull up

5 Rounds, for time.

Compare to: 17/09/2011

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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