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Wednesday 28 September

September 27, 2016 | Leave comment | Read More

We’ve done a couple of weeks of front squats so today there should be a few PB’s. Hero workout DT today is heavy. To avoid doing extra work, you should put the bar down and rest after the 11th deadlift. Then you can do one more deadlift and be in position to start the cleans. Put the bar down again after the 8th clean and rest long enough to be able to do the 6 jerks unbroken. Repeat for 4 more rounds.


Front squat 3, 2, 1, 1



  • 12 Deadlift (70/45)
  • 9 Hang power clean
  • 6 Jerk

5 rounds (15 minute cap)

Compare to: 03/09/2014

Tuesday 27 September

September 26, 2016 | Leave comment | Read More


Tabata handstands


  • Weighted push up
  • Barbell row
  • 4 x 3 rep


  • 20 Box jump
  • 15 Toe to bar
  • 40 Double under
  • 30 Sit up

3 rounds (15 minute cap)

Lots of abdominal work and jumping today. If required, scale the toe to bar to promote consecutive reps, possibly cut double under volume down as well. Aim to finish the first round in 3-4 minutes to have time to complete all 3 rounds.

Monday 26 September

September 25, 2016 | Leave comment | Read More


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


  • 50 Wall ball
  • 40 Burpee
  • 30 Squat clean (60/40)

12 minute cap

This workout will test your stamina. Can you do the wall balls unbroken? Don’t stop moving during the burpees and keep your form consistent like the ones on last thursdays workout. For squat cleans, keep rests minimal with low rep sets.

Saturday 24 September

September 23, 2016 | Leave comment | Read More


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

Scale the HSPU by adding abmats or use deficit with weight plates or parallettes to be challenging for 3 reps.


‘Partner workout’

  • 50 Front squat (50/35)
  • 50 Kettle bell swing (24/16)
  • 50 Shoulder to overhead
  • 50 Pull up

18 minutes, as many rounds as possible

No penalties for stopping, try to keep reps ticking over with minimal rest when changing over. A good challenge will be to complete 2 rounds.

Friday 23 September

September 22, 2016 | Leave comment | Read More


  • Thruster 4 x 3 rep


  • Run 400
  • 10 Power snatch (60/40)
  • 20 Push up

3 rounds (13 minute cap)

Compare to: 19/02/2016

The power snatches should be a challenging weight, there’s enough time to do them in singles. Push ups can be scaled to incline or the number decreased if you’ve gone over 4 minutes in the first round.

Thursday 22 September

September 21, 2016 | Leave comment | Read More


  • Handstand roll out
  • Ring holds


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

6 rounds, 1 exercise every minute

The clean & jerk should be heavy singles, you can increase the weight through the rounds. If you’re unable to do muscle ups, scale to pull ups and dips/push ups. The burpees will have focus on fast quality movement. A coach will explain this to you in more detail and demonstrate.

Wednesday 21 September

September 20, 2016 | Leave comment | Read More


Front squat 4 x 3 rep


  • 25 Wall ball
  • 15 Toe to bar

4 rounds (12 minute cap)

Scale the toe to bar if you can’t do 10+ consecutive in the first round to keep intensity high. The wall balls will come back around fast so expect to get your lungs burning in this workout.

Tuesday 20 September

September 19, 2016 | Comments Off | Read More


Overhead squat 4 x 5 rep


  • Row 1000
  • 75 Double under
  • 50 Pull up
  • 25 Deadlift (100/70)

15 minute cap

Pace yourself for the row and double unders so you’ve got enough strength for the pull ups and deadlifts at the end. Break up the pull ups and deadlifts into small sets with short rests, unless you have a lot of capacity, then you can do big sets with short rests…

Monday 19 September

September 18, 2016 | Comments Off | Read More


  • One arm row
  • Weighted dip
  • 4 x 3 rep


  • 5 Squat clean (60/40)
  • 5 Shoulder to overhead
  • 10 Box jump

7 rounds (14 minute cap)

With the low reps on the barbell exercises, you don’t want to be breaking reps. If you can’t go unbroken through both exercises, rest after the 4th squat clean just enough to allow you to get the 5 S2O done.

Saturday 17 September

September 16, 2016 | Comments Off | Read More


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


‘Partner relay’

  • 4 Power clean @ 80%
  • 10 Toe to bar
  • 10 Burpee
  • Run 200

5 rounds each



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