CrossFit Birkenhead

Thursday 31 December

W.O.D.
‘Fight Gone Bad’

Wallball
Sumo Deadlift high pull (35/25)
Box jump
Push press (35/25)
Rower (calories)

3 Rounds

With a continuous running clock, 1 minute at each station with a 1 minute rest at the end of each round.

Score is total number of reps completed.

Wednesday 30 December

Strength

Shoulder press 4 x 3 rep

W.O.D.

Kettlebell swing (24/16)
Ring Dip
21, 15, 9

50 double under after each round.

Tuesday 29 December

W.O.D.
‘Daniel’

50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up

Monday 28 December

Welcome to Tracy, first class today.

Strength

Deadlift 5 x 5 reps

W.O.D.

Overhead squat (40/30)
Burpee
Toes to bar

10 to 1 reps (first round is 10 reps of all 3 exercises, second round is 9 etc, down to 1 rep.)

Thursday 27 December

W.O.D.
The ‘Filthy Fifty’

Complete 50 reps of each:

Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension
Wall ball
Burpee
Double under Skip

Compare to 12/11/2009

Wednesday 23 December

Sport

500m Rower time trial

W.O.D.
‘Team Chipper’

In teams of 3, one person does reps while others rest (except for run which is as a team):

Row 2000m
50 Burpees
Run 400m
50 Pull-ups
Run 400m
100 Wall ball

Tuesday 22 December

Strength

Bench Press 5 x 5

W.O.D.

Run 400
21 Push press (50/35)
21 Kettlebell swing (24/16)
Run 400
15 Push press
15 Kettlebell swing
Run 400
9 Push press
9 Kettlebell swing

Monday 21 December

Strength

Overhead Squat

4 x 3 rep (advanced)
4 x 5 rep (int.)
4 x 8 rep (beginner)

W.O.D.
‘Cindy’

5 x Pull up
10 x Press up
15 x Squat

20 min. As many rounds as possible.

Compare to: 9/11/2009

Saturday 19 December

Welcome to Kris, first class today.

Strength

Deadlift 5, 3, 3, 1, 1, 1 reps

W.O.D.
‘Nicole’

400m Run
1 set maximum rep pull ups

20min AMRAP

Score is number of pull ups completed.

We had a few PR’s this morning; Ness achieving 100kg for the deadlift and also achieving her first successful kip’s, a whole 38 of them! Mike lifted 120kg with good form, a huge achievement considering he only learnt how to Deadlift less than a month ago. Glen easily got 130kg and ran out of lifts, much more potential there.

Friday 18 December

Strength

Weighted Pull-up 3, 3, 1, 1, 1 reps.

W.O.D.

10 Wall ball
15 Kettlebell swings (28/20)
7 Rounds

Thursday 17 December

Strength

Front Squat 5 x 5

W.O.D.

5 Pull-up
20 Double unders
15 Sit-ups

15 min as many rounds as possible.

Wednesday 16 December

W.O.D.
‘D.T.’

12 x Deadlift (70/50)
9  x Power Clean (70/50)
6  x Push Jerk (70/50)

5 rounds.

Tuesday 15 December

Strength/ Power

Push Press 5 Sets, 5 Reps

W.O.D.

Inverted Burpee
Air Squat
Pull up

21, 15, 9 reps.

Monday 14 December

A big thanks to the crew from CrossFit Auckland for coming down to our open day and throwing down the wod.  Many people were impressed with the intensity you all brought to the workout!!

Technique/ Strength

Snatch Balance 5 Sets, 3 Rep

CrossFit Birkenhead Open Day; Sunday 13 Dec 10am-4pm

CrossFit Birkenhead is having an open day on Sunday 13 December between 10am and 4pm.

Trial workouts every 30min (suitable for beginners)

Open day only specials

*Participate in a trial workout on the day and go into draw to win up to 6 weeks of free CrossFit classes.

Between 11:45 and 1:15 Mokoia road, Birkenhead ave and the Highbury bypass will be closed for a Santa Parade.

Click here for the map which shows the detour to CrossFit Birkenhead.

Saturday 12 December

Strength

Shoulder press 5 sets, 3 reps.

W.O.D.
‘Helen’

400m Run
21 Kettlebell Swings (24kg)
12 Pullups

3 Rounds

Friday 11 December

W.O.D.

10 GHD situp
10 B/ B Clean (40/30)
5 Handstand pressup
20 Double under

5 rounds

Thursday 10 December

Strength

Deadlift: 5 sets, 5 reps.

W.O.D.

Wallball
Lunges (each leg)
Toes to bar

10 to 1 reps

Wednesday 9 December

Strength

Front Squat: 3 sets, 5 reps.

W.O.D.
‘Danny’

30 Box Jumps
20 Push Press (50/35)
30 Pull up

20 min, as many rounds as possible

Tuesday 8 December

W.O.D.

Run 400
15 x Kettlebell swing (24/16)
15 x Ring Dip

5 rounds for time

Monday 7 December

Strength

Front Squat: 4 sets, 5 reps.

W.O.D.
‘Mary’

5 Handstand push ups
10 Single leg squats
15 Pull ups

20 min, as many rounds as possible

Saturday 5 December

Fei and I were competing at the CrossFit Auckland games today so a very experienced coach named Bryan took the classes. Bryan is a Mixed Martial Arts coach and he added a different flavour to the classes with some boxing fitness work. It proved to be quite popular.

W.O.D.

Partner work

Box Jumps
Wall Ball
Burpees

1 Minute at each station

Boxing

20 minutes of technique work, rounds on the pads and a game or 2.