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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

April 17, 2014 | Leave comment | Read More

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 | Leave comment | 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 | Leave comment | 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 | Leave comment | 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 | Leave comment | 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

Friday 11 April

April 11, 2014 | Comments Off | Read More

2014-04-10-wod Strength:

Snatch 3 x 3 rep

W.O.D.

‘Jackie’

  • Row 1000
  • 50 Thruster (20/15)
  • 30 Pull up

For time.

Compare to: 13/05/2013

Thursday 10 April

April 10, 2014 | 1 Comment | Read More

Gymnastics:

  • Ring holds
  • L sit
  • Handstands

W.O.D.

‘Diane’

  • Deadlift (100/70)
  • Handstand push up

21, 15, 9 reps, for time.

Compare to: 09/12/2013

Wednesday 9 April

April 9, 2014 | Comments Off | Read More

2014-04-08-wod Lots of big improvements for ‘Grace’ Yesterday. Same deal for Monday’s workout ‘Annie’. Expecting more of the same again Today!!

Gymnastics:

  • Planche
  • Bar front lever
  • Hollow rocks

W.O.D.

‘Nancy’

  • Run 400
  • 15 Overhead Squat (42.5/30)

5 rounds for time.

Compare to: 23/10/2013

Tuesday 8 April

April 8, 2014 | Comments Off | Read More

2014-04-07-wod Gymnastics:

  • L sit
  • Handstands
  • Ring holds

W.O.D.

‘Grace’

30 Clean and jerk (60/40)

For time.

Compare to: 02/10/2013

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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