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Saturday 29 November

November 28, 2014 | 1 Comment | Read More

Strength:

Clean 4 x 3 rep

W.O.D.

‘Partner workout’

  • 100 Power clean (50/35)
  • 100 Wall ball
  • 100 Kettle bell swing (24/16)
  • 100 Double under

Every time reps are stopped/paused, both partners do 3 burpees

Friday 28 November

November 27, 2014 | Leave comment | Read More

2014-11-27-wod Johnny ‘the kid’ dropped in for a workout last night. Big 110kg Front squat!

W.O.D.

‘Daniel’

  • 50 Pull-up
  • Run 400
  • 21 Thruster (42.5/30)
  • Run 800
  • 21 Thruster (42.5/30)
  • Run 400
  • 50 Pull-up

Compare to: 28/12/2013

Thursday 27 November

November 26, 2014 | Leave comment | Read More
2014-11-26-wod

Strength:

Front squat 3, 2, 1, 1 rep

W.O.D.

  • Row 1000
  • 40 Burpee
  • 20 Kettlebell swing (32/24)
  • 10 Turkish get up (5 each arm)

Wednesday 26 November

November 25, 2014 | Leave comment | Read More

2014-11-25-wod Mitch in the 100kg Deadlift club. Set of 3 reps and made it look really easy!

Strength:

Overhead squat 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 rep
  • 20 Double under in remainder of minute

15 minutes

Tuesday 24 November

November 24, 2014 | Leave comment | Read More

2014-11-24-little-shoal-bay It’s time for the CFB Christmas BBQ! Join us on Sunday 07 December for a shared mid afternoon BBQ at Little Shoal Bay from 3pm onwards. Hopefully the weather will be awesome this year!

If everyone brings paleo friendly salads or snacks to share we’ll supply the meat and a few drinks.

We’ll bring some park friendly games along too.

Hope to see you there.

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • 10 Dumbbell push press (20/15)
  • 10 Box jump

7 rounds

Monday 24 November

November 24, 2014 | Leave comment | Read More
2014-11-24-wod

Strength:

  • Max strict pull up
  • Max push up

2 minutes rest between exercises, 3 rounds. Score is total for each exercise

Compare to: 18/11/2014

W.O.D.

  • Run 400
  • 30m overhead plate lunge (20/15)
  • 15 Toe to bar

3 rounds

Saturday 21 November

November 21, 2014 | Leave comment | Read More

Strength:

Weighted push up 4 x 3 rep

W.O.D.

‘Partner workout’

  • Run 400
  • 40 Squat clean (42.5/30)
  • 50 Pull up

20 minutes, as many rounds as possible

Friday 21 November

November 20, 2014 | Comments Off | Read More

2014-11-20-wod Strength:

Shoulder press, Push press, Jerk 3, 5, 5 reps

4 sets

W.O.D.

  • Row 800
  • 60 Double under
  • 40 Deadlift (80/55)
  • 20 Muscle up

Thursday 20 November

November 19, 2014 | Comments Off | Read More

Gymnastics:

  • Ring holds
  • L sit
  • Handstands

W.O.D.

EMOM

  • 2 clean
  • 4 Burpee bar hop

15 minutes

Wednesday 19 November

November 18, 2014 | Comments Off | Read More

2014-11-19-wod The Paleo baking challenge which was part of our last team nutrition challenge was a great success, so many amazingly creative dishes!

Our 6 week Rx Nutrition Challenge ended yesterday and yet again it was awesome to see so many members participating and staying so committed throughout the challenge. Nice work! Hopefully everyone will carry on with their new-found or re-established healthy eating habits :)
Strength:

Back squat 4 x 3 rep

W.O.D,

  • Run 400
  • 15 Kettlebell swing (32/24)
  • 12 Toe to bar

4 rounds

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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