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Monday 30 May

May 29, 2016 | Leave comment | Read More

2016-05-30wod Tough workout on Saturday. The pressure to go as fast as possible for your burpees, while your partner struggled holding a heavy barbell overhead!

Gymnastics:

Tabata handstands

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 10 Power clean (60/40)
  • 30 Double under

10 minutes, as many rounds as possible

Saturday 28 May

May 27, 2016 | Leave comment | Read More

2016-05-28wod Classic CrossFit workout Angie yesterday. Good improvements in time for a few of the Rx crew in the evening class, very legit push ups from them all too!

Strength:

Thruster 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Burpee
  • Overhead barbell hold (60/40)

*One person must be holding the bar overhead for burpees to count

  • 30 Front squat (60/40)
  • Pull up bar hang

One person must be hanging from pull up bar for front squats to count*

*Partners must swap if the ‘hold’ person stops.

15 minutes, as many rounds as possible.

Friday 27 May

May 26, 2016 | Leave comment | Read More

2016-05-27wod 105kg Clean & Jerk for Ray yesterday. 5kg PB!!

Gymnastics:

  • Handstand roll outs
  • Ring holds

W.O.D.

‘Angie’

  • 100 Pull up
  • 100 Push up
  • 100 Sit up
  • 100 Squat

Time cap 25 min.

Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 24/07/2015

 

Thursday 26 May

May 25, 2016 | Leave comment | Read More

For the workout today you’ll aim for a heavy weight that you’re challenged to complete for 6 reps. No squat racks will be used so you’ll have to clean from the floor to start.

Strength:

Clean & jerk 5 x 2 rep

W.O.D.

  • 6 Front squat
  • 30 D0uble under

6 rounds. 1 exercise every minute.

Wednesday 25 May

May 24, 2016 | Leave comment | Read More

2016-05-25wod Great PB deadlift for Kirsty yesterday, 80kg!

Strength:

  • Weighted pull up
  • Shoulder press
  • 4 x 3 rep

W.O.D.

  • 40 Wall ball
  • 20 Power snatch (50/35)
  • 10 Turkish get up*5 each arm (24/16)

12 minute cap

Tuesday 24 May

May 23, 2016 | Leave comment | Read More
2016-05-24wod

Strength:

Deadlift 5, 5, 3, 3, 1, 1.

W.O.D.

  • Row 600
  • 50 Burpee
  • 40 Dumbbell push press (20/15)

10 minute cap

Monday 24 May

May 23, 2016 | Leave comment | Read More

2016-05-23wod Those wall balls were super tough second time round on Saturday!

Strength:

  • Weighted push up
  • One arm row
  • 4 x 5 rep

W.O.D.

  • 5 Hang squat clean (60/40)
  • 10 Pull up
  • 10 Box jump

7 rounds (14 minute cap)

Saturday 21 May

May 20, 2016 | Comments Off | Read More
2016-05-21wod

Strength:

  • Weighted pull up
  • Shoulder press
  • 4 x 3 rep

W.O.D.

‘Partner workout’

  • 80 Wall ball
  • 80 Kettle bell swing (24/16)
  • 80 Shoulder to overhead (50/35)
  • 80 Front squat

every time reps are broken, 3 push up.

18 minutes, as many rounds as possible

Friday 20 May

May 19, 2016 | Comments Off | Read More

2016-05-20wod CrossFit Birkenhead veterans at the 9.15 class yesterday. Pete, Kirsty, Matt Piggin, Heather and Jo have all been training with us for 6+ years, some even started pre CrossFit at Little Shoal Bay Bootcamp from 2008! Mary (far right) just joined today!

Gymnastics:

  • Tabata toe to bar
  • Tabata hollow rock

Strength:

Snatch complex, 1 hang power snatch, 1 hang squat snatch, 1 overhead squat.

1 round every minute, 8 minutes

W.O.D.

  • 10 Deadlift (80/55)
  • 8 Toe to bar
  • 6 Burpee

8 rounds (16 minute cap)

Thursday 19 May

May 18, 2016 | Comments Off | Read More

2016-05-19wod Paul M has been focusing on his Olympic Lifting technique and it’s paying off. PB last week and another this week, now up to 75kg Clean & Jerk. His goal is 80kg to match his body weight, he’ll be there soon!

Gymnastics:

Tabata handstands

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 5 Power snatch (50/35)
  • 10 Shoulder to overhead
  • 25 Double under

10 minutes, as many rounds as possible

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble