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Wednesday 24 August

August 23, 2016 | Leave comment | Read More


  • Barbell row
  • Weighted push up
  • 4 x 5 rep


  • 6 Power snatch (42.5/30)
  • 6 Front squat

5 minutes, as many rounds as possible

Rest 3 minutes

  • 5 Power snatch
  • 5 Front squat

5 minutes, as many rounds as possible

The intention in this workout is to have you doing most rounds unbroken, with shorts rests between. Choose a weight that will allow you to do this. Push the first amrap hard, then try to beat your number of rounds in the second. (If you beat it, you probably didn’t work hard enough in the first one) Keep on your feet and move around during the 3 minute rest to maximise recovery and prepare for the next amrap.

Tuesday 23 August

August 22, 2016 | Leave comment | Read More

2016-08-23wod Strength:

Clean 4, 3, 2, 1, 1, 1.
The first 3 sets are touch and go and the set of 4 reps should be challenging, so don’t count your warm up sets! These should also be squat cleans.


  • Run 400
  • 30m Overhead plate lunge (20/15)
  • 20 Pull up

3 rounds (14 minute cap)

Todays wod should be fast and unbroken. To do this, your coach can give you options to scale the plate lunge weight, pull up volume or even run distance to allow you to keep moving fast. Aim to finish the first round in 3-4mins.

Monday 22 August

August 21, 2016 | Leave comment | Read More

2016-08-22wod Gymnastics:

  • Tabata toe to bar
  • Tabata hollow rock

Stay on the bar for each round of 20 seconds for T2B, scale to achieve 10+reps per round.


Overhead squat 4 x 3 rep


  • 8 Shoulder to overhead (50/35)
  • 5 Burpee box jump

8 minutes, as many rounds as possible

Todays workout is short, your lungs will get working hard. To get the most out of this workout you’ll have to minimise rest and move fast between exercises.

Saturday 20 August

August 19, 2016 | Leave comment | Read More


Clean & Jerk 5 x 2 rep

Increase weight about 2.5 to 5kg for each set.


‘Partner relay’

  • 3 Clean & Jerk @ 70-80% of max set
  • 10 Toe to bar
  • 6 Burpee
  • Run 200

5 rounds each

The clean & jerks will be touch and go. (no rest between reps) Toe to bar must also be continuous, scale to high knee raise if required. For burpees work on fast efficient movement. The run will test your stamina, push it hard as you’ll get a rest while your partner does their round.

Friday 19 August

August 18, 2016 | Leave comment | Read More


  • One arm row
  • Weighted push up
  • 4 x 3 rep


  • Row 1000
  • 50 Box jump
  • 50 Kettle bell swing (32/24)
  • 100 Double under

18 minute cap

For this workout don’t go too hard and fast on the row, you’ll need explosive strength in your legs for the box jumps. 50 Kettle bells swings is a lot without anything in between and the Rx weight is heavy…Check with a coach so see if you’re ready to do the Rx weight.

Thursday 18 August

August 17, 2016 | Leave comment | Read More


Front squat 4 x 3 rep


  • 6 Thruster
  • 10 Pull up
  • Max handstand hold

6 rounds, 1 exercise every minute

Choose a heavy weight for the thrusters. Heavy enough that you’re challenged each round to finish the 6 reps in one set. Scale up the pull ups to chest to bar or muscle ups if required. Handstand hold can be against the wall or handstand roll out if you’re not ready for free standing.

Wednesday 17 August

August 16, 2016 | Leave comment | Read More


  • L sit
  • Planche progressions
  • Ring holds
  • 4 rounds

For the L sit, aim to get your legs straight and toes as high as possible for just 5-10 seconds per round. Ring holds should be slow and controlled, Planche progression 5-10 seconds also.


  • Snatch

1 every 20 seconds, 12 minutes

Intensity comes down a bit today, focus can be on good form and fast lifts (this workout can be tougher than it looks though). You can do full squat snatches to increase the amount of ‘work’ done in the 12 minutes, even add an overhead squat after the snatch. If your focus is more on achieving max lifts, you can start lighter and build the weight up to 60-70%. After the 12 minutes, take 2 minutes rest then build to max, resting 1 to 2 minutes between lifts.

Tuesday 16 August

August 15, 2016 | Comments Off | Read More

2016-08-16wod Coady and Jack battling for spots on the weighted pull up leaderboard. Ended up with a tie at 35kg.

Really focus on keeping your weight through your front heel for the walking lunges, this will get your glutes working. Otherwise overuse of your quads will result, making the burpee/toe to bar harder.


  • Handstand push up
  • Weighted pull up
  • 4 x 3 rep

Add abmats to scale the depth if required for HSPU or stack weight plates to create a deficit.


  • 8 Dumbbell walking lunge (15/10)
  • 8 Burpee
  • 8 Toe to bar

10 minutes, as many rounds as possible

Monday 15 August

August 14, 2016 | Comments Off | Read More

2016-08-15wod Deadlift will be 5 sets at the same weight. Build up weight with 3-4 warm up sets.

For the workout, choose a weight you can hit unbroken for at least the first few rounds, move fast between exercises to complete under the time cap

Exciting to be able to use the new stairs for the first time for our 200m run!


Deadlift 5 x 3 rep


  • Run 200
  • 6 Clean & Jerk (60/40)
  • 10 Push up

5 rounds (12 minute cap)

Saturday 13 August

August 12, 2016 | Comments Off | Read More


  • Accumulate 2 minutes of L sit
  • Alternate with planche progressions


‘Partner workout’

  • 40 Thruster (42.5/30)
  • 40 Pull up
  • 40 Wall ball
  • 40 Knee to elbow

Every break in reps, team does 3 burpees

16 minutes, as many rounds as possible



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