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Friday 27 April

nic-c-130kg-front-squat Nic C got a solid 130kg front squat yesterday, good form all the way.


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


  • 5 Chest to bar pull up
  • 10 Kettle bell swing (24/16)
  • 2 Turkish get up each arm (24/16)
5 Rounds

This entry was posted on Friday, April 27th, 2012 and is filed under Workout of the Day (W.O.D). You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

One Response to “Friday 27 April”

  1. Jo Davies on April 27th, 2012 at 09:15

    Oh dear… who is that dork in the background? Ha!



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