Buy CrossFit equipment here CrossFit Games 2015

Friday 27 May

May 26, 2016 | Leave comment | Read More

Gymnastics:

  • Handstand roll outs
  • Ring holds

W.O.D.

‘Angie’

  • 100 Pull up
  • 100 Push up
  • 100 Sit up
  • 100 Squat

Time cap 25 min.

Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 24/07/2015

 

Thursday 26 May

May 25, 2016 | Leave comment | Read More

For the workout today you’ll aim for a heavy weight that you’re challenged to complete for 6 reps. No squat racks will be used so you’ll have to clean from the floor to start.

Strength:

Clean & jerk 5 x 2 rep

W.O.D.

  • 6 Front squat
  • 30 D0uble under

6 rounds. 1 exercise every minute.

Wednesday 25 May

May 24, 2016 | Leave comment | Read More

2016-05-25wod Great PB deadlift for Kirsty yesterday, 80kg!

Strength:

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

W.O.D.

  • 40 Wall ball
  • 20 Power snatch (50/35)
  • 10 Turkish get up*5 each arm (24/16)

12 minute cap

Tuesday 24 May

May 23, 2016 | Leave comment | Read More
2016-05-24wod

Strength:

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

W.O.D.

  • Row 600
  • 50 Burpee
  • 40 Dumbbell push press (20/15)

10 minute cap

Monday 24 May

May 23, 2016 | Leave comment | Read More

2016-05-23wod Those wall balls were super tough second time round on Saturday!

Strength:

  • Weighted push up
  • One arm row
  • 4 x 5 rep

W.O.D.

  • 5 Hang squat clean (60/40)
  • 10 Pull up
  • 10 Box jump

7 rounds (14 minute cap)

Saturday 21 May

May 20, 2016 | Leave comment | Read More
2016-05-21wod

Strength:

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

W.O.D.

‘Partner workout’

  • 80 Wall ball
  • 80 Kettle bell swing (24/16)
  • 80 Shoulder to overhead (50/35)
  • 80 Front squat

every time reps are broken, 3 push up.

18 minutes, as many rounds as possible

Friday 20 May

May 19, 2016 | Leave comment | Read More

2016-05-20wod CrossFit Birkenhead veterans at the 9.15 class yesterday. Pete, Kirsty, Matt Piggin, Heather and Jo have all been training with us for 6+ years, some even started pre CrossFit at Little Shoal Bay Bootcamp from 2008! Mary (far right) just joined today!

Gymnastics:

  • Tabata toe to bar
  • Tabata hollow rock

Strength:

Snatch complex, 1 hang power snatch, 1 hang squat snatch, 1 overhead squat.

1 round every minute, 8 minutes

W.O.D.

  • 10 Deadlift (80/55)
  • 8 Toe to bar
  • 6 Burpee

8 rounds (16 minute cap)

Thursday 19 May

May 18, 2016 | Comments Off | Read More

2016-05-19wod Paul M has been focusing on his Olympic Lifting technique and it’s paying off. PB last week and another this week, now up to 75kg Clean & Jerk. His goal is 80kg to match his body weight, he’ll be there soon!

Gymnastics:

Tabata handstands

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 5 Power snatch (50/35)
  • 10 Shoulder to overhead
  • 25 Double under

10 minutes, as many rounds as possible

Wednesday 18 May

May 17, 2016 | Comments Off | Read More
2016-05-18wod

Gymnastics:

  • Accumulate 2 minutes of L sit
  • Alternate with Planche progressions (a coach will show you 3 options)

W.O.D.

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

6 rounds, 1 exercise every minute

Tuesday 17 May

May 16, 2016 | Comments Off | Read More

Strength:

  • Weighted dip
  • Barbell row
  • 4 x 3 rep

W.O.D.

  • Row 500
  • Then 3 rounds of;
  • 30 Box jump
  • 20 Kettle bell swing (32/24)
  • 10m Handstand walk

15 minute cap

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