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Saturday 26 July

July 26, 2014 | Leave comment | Read More
photo-1

Not sure what’s going on here…?

Gymnastics:

  • L sit
  • Handstands

4 rounds. Record total time held for L sit, max distance for handstand walk (scaled is time held against wall)

W.O.D.

‘Partner workout’

  • 40 Pull up
  • 50 Push up
  • 60m Overhead plate lunge (20/15)

18 minutes, as many rounds as possible

*every time reps are stopped, 3 burpees each.

Friday 25 July

July 25, 2014 | Leave comment | Read More
07_23-jul-2014

100kg Push Press from Matt D.

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Row 1000
  • 20 Clean & Jerk (75/50)

Thursday 24 July

July 24, 2014 | Leave comment | Read More

2014-07-23-wod One of my favorites, Bulgarian Squats for strength at CrossFit Invictus in San Diego.

Strength:

Max rep strict pull up, 4 sets. Rest 2 minutes between sets.

Compare to: 01/07/2014

W.O.D.

  • 40 Wall ball
  • 30 Box jump
  • 20 Kettlebell swing (32/24)
  • 10 Muscle up
  • 20 Kettlebell swing
  • 30 Box jump
  • 40 Wall ball

Wednesday 23 July

July 23, 2014 | Leave comment | Read More

Strength:

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

W.O.D.

  • 6 Squat clean (60/40)
  • 8 Toe to bar

8 minutes, as many rounds as possible

Tuesday 22 July

July 22, 2014 | Leave comment | Read More

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • Snatch
  • 1 rep every 20 seconds

10 minutes

Monday 21 July

July 20, 2014 | Leave comment | Read More

If 50 reps are too many, there is the option of doing the naughty 40 or thrifty 30.

W.O.D.

‘The Filthy Fifty’

  • 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

Complete 50 reps of each before moving on to the next.

Compare to: 24/12/2013

Saturday 19 July

July 19, 2014 | Leave comment | Read More

2014-07-19-wod Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Front squat (60/40)
  • 30 Box jump
  • 30 burpee

18 minutes, as many rounds as possible

1 person doing reps at any time.

Friday 18 July

July 18, 2014 | Comments Off | Read More

2014-07-18-wod When the 40kg Kettlebell and 45kg Dumbbells aren’t heavy enough, the only option left is Barbell TGU!

Strength:

Turkish get up 3, 2, 1, 1

W.O.D.

  • Clean (squat)
  • 1 rep every 20 seconds

10 minutes

Thursday 17 July

July 17, 2014 | Comments Off | Read More

2014-07-17-wod Those super slow reps were tough yesterday. Only 60 reps to do over 20 minutes…a long 20 minutes.

Gymnastics:

  • Handstands
  • Ring holds

W.O.D.

  • Run 400
  • 12 Push press (60/40)
  • 20 Pull up

3 rounds

Wednesday 16 July

July 16, 2014 | Comments Off | Read More
2014-07-16-wod

Strength:

Shoulder press 4 x 3 rep

W.O.D.

  • Overhead squat (45/30)
  • Sit up
  • Deadlift/Good morning
  • 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: 17/08/2012

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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