Buy CrossFit equipment here CrossFit Games 2013
Get started with a Free Trial

Friday 22 August

August 22, 2014 | Leave comment | Read More

Strength:

Shoulder press 4 x 5 rep

W.O.D.

  • 5 Power clean (60/40)
  • 8 Burpee

8 minutes, as many rounds as possible

Thursday 21 August

August 21, 2014 | 1 Comment | Read More
2014-08-20-wod

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 5 Manmaker (20/15)
  • 30 Double under

6 rounds

Wednesday 20 August

August 19, 2014 | Leave comment | Read More

This video has a few moves to aspire to. Gymnastics Rx+

Gymnastics:

  • Ring holds
  • L sit

W.O.D.

‘Diane’

  • Deadlift (100/70)
  • Handstand push up

21, 15, 9 reps, for time.

Compare to: 10/04/2014

Tuesday 19 August

August 18, 2014 | Leave comment | Read More

2014-08-16-wod Big Deadlift PB for Troy on Saturday. Upon uploading the photo I noticed it’s 220kg not 210kg which he though he was lifting (the slim green plates are 20kg each) previous best was 200kg just a couple of weeks ago.

Strength:

Weighted push up 4 x 5 rep

W.O.D.

  • Row 600
  • 50 Pull up
  • 40 Front squat (60/40)
  • 30 Toe to bar
  • 20 Overhead squat

Monday 18 August

August 18, 2014 | Leave comment | Read More

2014-08-18-wod Merryn’s PB Deadlift on Saturday, 102.5kg. Preceded that with a set of 3 at 100. Impeccable form for every repps.

Strength:

12 minutes to find max weight Thruster

W.O.D.

  • 3 Thruster 
  • 5 Box jump

EMOM 12 minutes

*Use 70-80% of max thruster, choose box jump height.

Saturday16 August

August 16, 2014 | Leave comment | Read More

2014-08-15-wod Easy 110kg Clean & Jerk from Harley yesterday.

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner workout’

  • 80 Wall ball
  • Run 400
  • 80 Kettle bell swing (32/24)
  • Run 400
  • 80 Dumbbell push press (20/15)
  • Run 400

*every time reps are stopped, 3 burpees each.

Friday 15 August

August 15, 2014 | Leave comment | Read More

2014-08-15-wod2 Strength:

Clean & Jerk 4 x 2 rep

W.O.D.

  • 5 Clean & Jerk (60/40)
  • 10 Pull up
  • 15 Push up

5 rounds

Thursday 14 August

August 14, 2014 | Comments Off | Read More

2014-08-14-wod Gymnastics:

  • Handstands
  • Ring holds

W.O.D.

Snatch EMOM

  • 1 rep
  • 20 Double under in remainder of minute

15 minutes

Wednesday 13 August

August 13, 2014 | Comments Off | Read More

2014-08-13-wb Strength:

Push press 4 x 3 rep

W.O.D.

  • Row 1000
  • 60 Wall ball
  • 30 Knee to elbow
  • 60m Overhead plate lunge (20/15)

Tuesday 12 August

August 12, 2014 | Comments Off | Read More
2014-08-12

Strength:

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

Compare to: 24/07/2014

W.O.D.

  • 20 Burpee
  • 20 Deadlift (85/55)

4 rounds

Search

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