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Thursday 23 October

October 22, 2014 | Leave comment | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • Run 400
  • 20 Kettlebell snatch (24/16)
  • 30 Push up
  • Run 800
  • 30 Push up
  • 20 Kettlebell snatch
  • Run 400

Wednesday 22 October

October 21, 2014 | 2 Comments | Read More

Apparently someone spewed in the carpark last time we did this workout…

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Air Force’

  • 20 Thruster (42.5/30)
  • 20 Sumo deadlift high pull
  • 20 Shoulder to overhead
  • 20 Overhead squat
  • 20 Front squat

Perform 4 burpees at the start of each minute before moving onto barbell exercises.

Compare to: 01/05/2013

Tuesday 21 October

October 20, 2014 | Leave comment | Read More

2014-10-18-wod-2 The grape eating contest. Modified slightly from an original party game to be paleo friendly, So much fun, I saw many tears of laughter throughout!

Strength:

Weighted push up 4 x 5 rep

W.O.D.

  • 8 Kettlebell swing (32/24)
  • 8 Chest to bar pull up
  • 8 Box jump

10 minutes, as many rounds as possible.

Monday 20 October

October 19, 2014 | 1 Comment | Read More

2014-10-18-wod The first team challenge on our 2014 nutrition challenge had a great turn out! 10.30 Saturday morning, 7 individual challenges and 2 team challenges. Some of the events were skip running, handstands, egg and spoon and grape eating contests. Most required some different skill sets to usual classes! We’ll have some photos and videos up on the CFB Facebook page later today.

Strength:

Thruster 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 Snatch
  • 20 Double under (or 8 triple) in remainder of minute

15 minutes

Saturday 18 October

October 17, 2014 | Leave comment | Read More

2014-10-16-wod Big class for Friday night!

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Power clean (60/40)
  • 40 Pull up
  • 40 Wall ball

*1 person does reps for 30 seconds, other person does reps for next 30 seconds.

20 minutes, as many rounds as possible

Friday 17 October

October 16, 2014 | Leave comment | Read More

2014-10-15-wod PB Clean of 60kg for Aja at the last Olympic lifting class on Wednesday. If you want to improve your Olympic lifts, get into the next 5 week block. Starts Wednesday 29th October, 6.45pm.

Strength:

Push press 5 x 2 rep

W.O.D.

  • 5 Manmaker (20/15)
  • 10 Kettlebell swing (24/16)

10 minutes, as many rounds as possible

Thursday 16 October

October 15, 2014 | Leave comment | Read More

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

  • Row 1000
  • 25 Toe to bar
  • 100 Double under (or 30 triple)
  • 25 Toe to bar

Wednesday 15 October

October 14, 2014 | Comments Off | Read More

2014-10-14-wod If there’s no spare wall space for HSPU, you can get creative and make one. Sometimes Chook is very smart.

Strength:

Deadlift 4 x 5 rep

W.O.D.

  • 6 Thruster (50/35)
  • 8 Burpee box jump

6 rounds

Tuesday 14 October

October 13, 2014 | Comments Off | Read More
2014-10-13-wod

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • Run 400
  • 12 Squat snatch (50/35)
  • 12 Handstand push up

3 rounds

Monday 13 October

October 12, 2014 | 2 Comments | Read More

2014-10-12-pound4pound I competed in CrossFit Taurus’s Pound4Pound finals on Saturday, finished  9th out of 17. Triple unders featured which a lot of you were introduced to for Jacks birthday workout on Friday. Looks like triples might become the new standard for skipping, get practicing? Sandbag hill sprints also featured, of which I came last. I’ve brought my sandbag home with me to practice, it seems I need to work on that!

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • 8 Hang power clean (60/40)
  • 8 Pull up
  • 8 Push up

8 minutes, as many rounds as possible

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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