CrossFit Birkenhead » Workout of the Day (W.O.D)

Wednesday 8 February

Paul D — Tue, 07 Feb 2012 11:17:22 +0000

Josh can do handstands and entertain theme park mascots and as of yesterday he can also snatch 100kg quite nicely. I just missed the photo…

Have you entered the Open Games yet? as of Tuesday night only 8 have so far. Cost is $10USD. Our dollar is strong at the moment, if you wait till next week it may cost you upwards of 10c more!! dont delay, click Here to enter. If you have trouble signing up just let me know and I’ll help you out.

Strength:

Deadlift 4 x 3 rep

W.O.D.

Row 750, then

10 Box jump
5 Chest to bar pull up

5 Rounds

HAPPY BIRTHDAY JOHN F!!

Tuesday 7 February

Paul D — Mon, 06 Feb 2012 11:22:23 +0000

Bellz just keeps getting stronger. Easy 85kg cleans last week and fastest time for the WoD as well. If there’s a heavy metcon in the upcoming Open Games we’ll be expecting to see a high placing score…

Strength:

Snatch 3 x 3 rep

W.O.D.

6 Squat clean (45/30)
8 Shoulder to overhead

8 minutes, as many rounds as possible

Waitangi Day Monday 6 February

Paul D — Sat, 04 Feb 2012 08:59:01 +0000

**No classes today** because of public holiday, but come join us for a 5k run around Tuff Crater in Northcote. Address is 164 Exmouth road. (click on map to enlarge)

A 5k run around a place call Tuff Crater (which is a volcanic crater) may have you thinking there’ll be steep hills, but this run is very flat. There are a few bends, twists and changes of terrain though…

Time: 5.45pm

W.O.D.

Run 5k

If it’s sunny, part of it will look like this…

Saturday 4 February

Paul D — Fri, 03 Feb 2012 11:31:27 +0000

Registration for the 2012 Reebok CrossFit Games is open. Click Here to enter the Open Competition. Cost is $10USD for 5 weeks of 1 workout per week which will be held here at CrossFit Birkenhead. Once you’ve entered as an individual you can then join our Affiliate team. Every entrant has the potential to contribute towards us qualifying for the Regional competition in Sydney on May 18-20.

Strength:

Weighted push up 4 x 3 rep

W.O.D.

Burpee
Toe to bar
Overhead squat (40/25)

30, 20, 10 reps

Friday 3 February

Paul D — Thu, 02 Feb 2012 11:23:25 +0000

Strength:

Clean 3 x 3 rep

W.O.D.

10 Deadlift (100/70)
20 Double under

6 rounds

Thursday 2 February

Paul D — Wed, 01 Feb 2012 11:02:23 +0000

Strength:

Jerk 3, 2, 1, 1.

W.O.D.

12 Dumbbell shoulder to overhead (20/15)
15 Box jump

8 minutes, as many rounds as possible

Wednesday 1 February

Paul D — Tue, 31 Jan 2012 11:03:34 +0000

Sue’s nemesis for last years CrossFit open competition was the overhead squat. She’s been working on it since and now has a comfortable 30kg’s. Many of us here are looking forward to seeing how she goes in this years 60+ masters division.

W.O.D.

‘Angie’

100 Pull up
100 Push up
100 Sit up
100 Squat

Complete all reps of each exercise before moving on to the next one. If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 31/10/2010

Tuesday 31 January

Paul D — Mon, 30 Jan 2012 11:22:58 +0000

Thanks to Jacob and Ness for organising a great open day at Far North CrossFit in Whangarei on Saturday. All of us from Birkenhead had a great day. Lots of keen new members there, some of whom look like they’ll be challenging both of you in the not to distant future.

Strength:

Front squat 4 x 3 rep

W.O.D.

Run 400
8 Overhead squat (60/40)
12 Power clean

3 rounds

Auckland Anniversary day Monday 30 January

Paul D — Sun, 29 Jan 2012 10:20:53 +0000

Gym closed today, normal schedule resumes on Tuesday.

Saturday 28 January

Paul D — Fri, 27 Jan 2012 11:22:34 +0000

Mark G, birthday boy yesterday turned 56. He’s got a 200kg deadlift and can hold a good front lever like this longer than anyone else in the gym!!

W.O.D.

‘Cards’

The class split into groups of 2 or 3. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card.
The exercises;

Kettlebell swing (24/16)
D/B Clean & jerk (15/10)
Sit up
Run/row 400

Friday 27 January

Paul D — Thu, 26 Jan 2012 11:17:15 +0000

Nic C has joined the Muscle Up Club, just put it up on his goal chart about 5 minutes before achieving it. Proof that putting goals in writing can be very effective!! When is the last time you updated your goal sheet?? Have a look next time you’re in the gym and if you don’t have one, ask a coach where they are and get it up on the wall!!

Strength:

Deadlift 4 x 3 rep

W.O.D.

8 Box jump (70/60cm)
8 Pull up
8 Burpee
8 Toe to bar

8 minutes, as many rounds as possible.

HAPPY BIRTHDAY MARK G & ME!!

Thursday 26 January

Paul D — Wed, 25 Jan 2012 11:09:16 +0000

Strength:

Snatch 3 x 3 rep

W.O.D.

‘Elizabeth’

Squat clean (60/40)
Ring dip

21, 15, 9 reps for time.

Compare to: 25/05/2011