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Friday 17 August

Many months of hard work and determination has paid off today. Introducing our most recent member to the Muscle up club!!

We have had some pretty hard and fast workouts this week. Today’s one will slow things down a little. Don’t go thinking that will make it easy though.

W.O.D.

  • Overhead squat (45/30)
  • Sit up (watch Sue’s Pilates students on this one!)
  • Deadlift
  • Push up
  • Front squat
  • Pull up
Rep tempo 5:3:5, 2 reps per exercise, 1 min rest after each round, 5 rounds.
(you have 4 seconds between exercises so you’ll need to move fast for that part)
Compare to: 07/11/2011


This entry was posted on Friday, August 17th, 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.
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2 Responses to “Friday 17 August”

  1. Sonya on August 17th, 2012 at 15:05

    Wahoo Emma!

  2. Donald on August 17th, 2012 at 16:08

    WOOHOO, WELL DONE EMMA, You have worked so hard for this, SO happy for you.

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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