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Saturday 20 December

December 19, 2014 | Leave comment | Read More

2014-12-19-wod 107.5kg PB  for Taz!

Strength:

Weighted push up 4 x 5 rep

W.O.D.

‘Partner workout’

  • 30 Slam ball (10/6)
  • 30 Dumbbell thruster (20/15)
  • Run 200

18 minutes, as many rounds as possible

Friday 19 December

December 18, 2014 | Leave comment | Read More

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • 7 Hang squat snatch (45/30)
  • 14 Pull up
  • 21 Double under

12 minutes, as many rounds as possible

Thursday 18 December

December 17, 2014 | Leave comment | Read More

2014-12-17-hilary-trail Dave A is running the whole Hillary trail, 75KM, next Saturday and he would like as much support as possible! His request is below;

Hey CFB members, any company during this run would be a huge boost! The easiest section would be 12km (Piha to Karekare). The most helpful section would be the end, anywhere between Whatipu and Titrangi.
If you don’t feel like running, feel free to join my wife Phoebe and be a supporter along the way as well.

The full details of when and where he is running (it’s through the Waitakeres) can be found here

Also there is a Facebook group here

Gymnastics:

  • Handstands
  • L sit
  • Ring holds

W.O.D.

EMOM

  • 1 Clean & jerk
  • 4 Burpee bar hop

15 minutes

Wednesday 17 December

December 16, 2014 | Leave comment | Read More

Marcels first bar muscle up yesterday!

Strength:

Weighted pull up 4 x 3 rep

W.O.D. 1

  • 10 Push up or
  • 10 Parallel bar dip or
  • 10 Ring dip

EMOM 5 Minutes

W.O.D. 2

  • 10 Kettlebell swing (24/16)
  • 10 Box jump

7 rounds

Tuesday 16 December

December 16, 2014 | Leave comment | Read More

img_0937 One of our long term members, Mark Gordon, passed away last week after a long battle with cancer.  Mark was an amazingly strong and positive person who fought right to the very end. Our thoughts go out to his wife Linda, Cara, Damon, Josh and the rest of Mark’s family and friends at this sad time.

Mark’s favorite exercise at CrossFit was the Deadlift, achieving 200kg at age 55 and he had an amazing ability to hold front levers like the above pic better than anyone else in the gym!

If you’d like to come to the funeral to support his family, it will be held at City Impact church on East Coast road at 11am on Wednesday.

Strength:

Back squat 4 x 3 rep

W.O.D.

  • Row 500
  • 50 Shoulder to overhead (50/35)
  • 25 Thruster
  • 13 Muscle up

Monday 15 December

December 15, 2014 | Leave comment | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • 5 Chest to bar pull up
  • 10 Push up
  • 15 Squat
  • 5 Power clean (70/45)

5 rounds

Saturday 13 December

December 12, 2014 | Comments Off | Read More

Gymnastics:

  • Planche
  • Ring holds
  • L sit

W.O.D.

‘Partner workout’

  • 20 Manmaker (20/15)
  • 30 Burpee
  • 40 Wall ball

18 minutes, as many rounds as possible

Friday 12 December

December 11, 2014 | Comments Off | Read More

Strength:

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

W.O.D.

  • Row 1000
  • 30 Power clean (60/40)
  • 20 Handstand push up
  • 10 Muscle up

15 minutes, as many rounds as possible

Thursday 11 December

December 10, 2014 | Comments Off | Read More

Gymnastics:

  • Handstands
  • Ring holds
  • L sit

W.O.D.

  • 1 Snatch
  • 5 High box jump

EMOM, 12 minutes

Wednesday 10 December

December 9, 2014 | Comments Off | Read More

2014-12-10-wod Great shot of Jamie at HPU’s comp on Saturday.

Strength:

Clean 4 x 3 rep

W.O.D.

  • 7 Chest to bar pull up
  • 7 Overhead squat (50/35)
  • 21 Double under

10 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