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Thursday 29 January

January 28, 2015 | Leave comment | Read More

Strength:

Overhead squat 3 x 3 rep

W.O.D.

  • 1 Snatch
  • 5 High box jump

EMOM, 12 minutes

Wednesday 28 January

January 27, 2015 | Leave comment | Read More

Strength:

  • Shoulder press 3 x 3 rep
  • Push press 3 x 2 rep

W.O.D.

  • Row 800
  • Run 400
  • 20 Clean & jerk (60/40)

12 minute cap

Tuesday 27 January

January 26, 2015 | Leave comment | Read More

Strength:

Deadlift 4 x 5 rep

W.O.D.

  • 8 Burpee
  • 12 Kettlebell swing (24/16)
  • 20 Double under

10 minutes, as many rounds as possible

Monday 26 January

January 26, 2015 | Leave comment | Read More

Gymnastics:

  • Handstand
  • Bar front lever
  • Ring holds

W.O.D.

‘Fran’

  • Thruster (42.5/30)
  • Pull up

21, 15, 9 reps, for time.

Compare to: 21/04/2014

Saturday 24 January

January 23, 2015 | 1 Comment | Read More

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 20 Burpee box jump
  • 40 Wall ball
  • Run 200

20 minutes, as many rounds as possible

Friday 23 January

January 22, 2015 | 1 Comment | Read More

Jacks 1 arm burpee dives from Yesterday.

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 rep
  • 20 Double under or 5 triple in remainder of minute

15 minutes

Thursday 22 January

January 21, 2015 | Leave comment | Read More

2015-01-22-wod Strength:

Turkish get up 3 x 3 rep

W.O.D.

  • 8 Shoulder to overhead (60/40)
  • 10 Burpee

7 minutes, as many rounds as possible

Wednesday 21 January

January 20, 2015 | Comments Off | Read More
2015-01-21-wod

W.O.D.

‘Badger’

  • 30 Squat clean (42.5/30)
  • 30 Pull up
  • Run 800

3 rounds.

Compare to: 18/11/2013

Tuesday 20 January

January 19, 2015 | Comments Off | Read More

2015-01-19-wod Taz got under 117.5kg for the Clean yesterday. Oly lifting going great, just needs another 10kg on his front squat to be able to stand it up!

Strength:

Deadlift 4 x 3 rep

EMOM

  • 10 Push up or
  • 10 Parallel bar dip or
  • 10 Ring dip (or weighted versions of either of the above)
  • 5 Minutes

W.O.D.

  • Row 600
  • 30 Burpee
  • 30 Box jump (70/60)

Monday 19 January

January 19, 2015 | Comments Off | Read More

Gymnastics:

  • Handstands
  • Ring holds
  • L sit

W.O.D.

  • Clean & jerk
  • 1 rep every 30 Seconds

12 minutes

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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