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Friday 4 September

September 3, 2015 | Leave comment | Read More

2015-08-29p4p15 Todays workout is week one of the NZ Pound4Pound. Deadlift weights are a % of your bodyweight. For those of you competing, we have scales and a calculator in the gym for you to work out your weights. If you’re not entering the postal comp, you can scale the weights to suit.

To enter the Pound4Pound click Here


  • Handstands
  • Ring holds
  • Hollow rocks


10 Deadlift @80%
10 Burpee Shuttles (5m)
15 Deadlift @100%
15 Burpee Shuttles (5m)
20 Deadlift @120%
20 Burpee Shuttles (5m)
25 Deadlift @140%
25 Burpee Shuttles (5m)
30 Deadlift @ 160%
Max Burpee Shuttles

13 minute AMRAP

Thursday 3 September

September 2, 2015 | Leave comment | Read More

2015-09-02wod Strength:

Thruster 4 x 3 rep


  • 30 Wall ball
  • 20 Pull up
  • 20 Box jump (70/60)

3 rounds (15 minute cap)

Wednesday 2 September

September 1, 2015 | Leave comment | Read More

2015-08-pb-board Lots of PB’s again in August. This months winner of $30 cabinet credit is Jack with a 100kg Deadlift and 70kg Power Clean!


  • Weighted push up
  • Bent over barbell row
  • 4 x 5 rep


  • Row 1000
  • 75 Double under
  • 50 Kettle bell swing (24/16)
  • 25 Handstand push up

Book your class using the Mindbody website or Mindbody Connect App…

Tuesday 1 September

August 31, 2015 | Leave comment | Read More

2015-09-01janet Janet at Reebok CrossFit LAB in LA. Not sure if she made it inside though;)


Overhead squat 4 x 3 rep


  • 2 Snatch (1 power snatch, 1 squat snatch)
  • 4 burpee bar hop

EMOM 15 minutes

Build your weight up over the 15 minutes. If you’re getting close to a PB at the end and they’re feeling good, rest a few minutes then go heavier.


Monday 31 August

August 30, 2015 | 1 Comment | Read More

2015-08-31active I was in Sydney on the weekend and joined CrossFit Active’s level 2 workout on Saturday. They’ve got a new gym about 50 metres away from their main one which is dedicated to competitor training. Caught up with Alethea Boon who came 20th at the games this year and Dan Russell who was a member at CFB for a couple of years before moving to Sydney. Learnt a few things they’re doing which we can try at CFB.


Back squat 4 x 3 rep


  • 6 Clean & jerk (60/40)
  • 8 Box jump
  • 10 Toe to bar

5 minutes, as many rounds as possible

3 minutes rest

  • 4 Clean & jerk (60/40)
  • 6 Box jump
  • 8 Toe to bar

5 minutes, as many rounds as possible

Score is total reps for both am raps.

Saturday 29 August

August 28, 2015 | Leave comment | Read More

2015-08-29p4p15 The annual Pound 4 Pound postal competition starts next week. 3 workouts over 3 weeks. Similar format to the CrossFit Open with workout scores being posted online to a leader board (workout released 12noon Tuesday and must be completed by 5pm Saturday) The difference with this comp is the weights used are based on bodyweight. There are 2 women’s divisions, 65kg and under, 65kg plus. 2 mens divisions, 90kg and under, 90kg plus and also a male and female masters division. Cost is $20 to enter, all workouts done here at CFB. The final for top competitors held at CrossFit Taurus on the 17th October. I’ve qualified for the finals for the last 2 years, I’m hoping to get there a 3rd time! Get your name up on the whiteboard if you’d like to enter!


Turkish get up 3, 2, 1, 1.


‘Partner workout’

  • 30 Push press (42.5/30)
  • 30 Deadlift (80/55)
  • 20 Thruster (42.5/30)
  • 20 Kettle bell swing (32/24)

15 minutes, as many rounds as possible

Friday 28 August

August 27, 2015 | Leave comment | Read More

2015-08-28wod_0 Easy 40kg TGU’s for Matt Piggin.


Thruster 3, 2, 1, 1.


  • 4 Manmaker (20/15)
  • 8 Pull up
  • 12 Box jump

10 minutes, as many rounds as possible

Thursday 27 August

August 26, 2015 | 1 Comment | Read More

2015-08-27wod Suzie’s first time doing weighted push ups and she does 15kg!


Deadlift 4 x 5 rep


  • Run 400
  • 20 Handstand push up
  • 30m Overhead plate lunge (20/15)
  • Run 800
  • 30m Overhead plate lunge
  • 20 Handstand push up
  • Run 400

Wednesday 26 August

August 25, 2015 | Comments Off | Read More

2015-08-26wod Great determination from Matt yesterday. He got this clean and jerk after 4 failed attempts. A few modifications to technique each lift and it paid off!


Weighted pull up/Weighted push up 4 x 3 rep


  • 5 Muscle up
  • 30 Wall ball
  • 50 Double under

3 rounds

Tuesday 25 August

August 24, 2015 | 4 Comments | Read More

2015-08-25ray Ray getting some CrossFit in while sailing around Turkey with Sara. There’s a metal frame on the boat they’re on so lots of pull ups are being done!


Clean & Jerk 5 x 2 rep


  • Row 2000

Compare to: 11/05/2015

Rest 4 minutes then;

  • Prone hold Tabata
  • Hollow rock Tabata



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