Buy CrossFit equipment here CrossFit Games 2015

Tuesday 26 July

July 25, 2016 | Leave comment | Read More

Strength:

Snatch 5 x 2 rep

W.O.D.

‘Annie’

  • Double under
  • Sit up

50, 40, 30, 20, 10 reps.

Compare to: 29/04/2015

Monday 25 July

July 24, 2016 | Leave comment | Read More

Final day of the CrossFit Games today, catch the action Here

Gymnastics:

  • Planche Progressions
  • Ring holds
  • 4 rounds

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 20 Pull up
  • 20 Kettle bell swing (24/16)

2 rounds

  • 20 Front squat (50/35)
  • 20 Burpee

2 rounds (14 minute cap)

Finish the 2 rounds of pull up/kb swing, then straight into front squats and burpees. Only your final finish time is recorded.

Saturday 23 July

July 22, 2016 | Leave comment | Read More

2016games The 2016 CrossFit games is on this weekend!! Watch all the action live at games.crossfit.com

Strength:

  • Barbell row
  • Weighted dip
  • 4 x 3 rep

W.O.D.

‘Partner workout’

  • 40 Power clean (50/35)
  • 40 Push press
  • 80 Double under
  • 40 Wall ball
  • Every time reps are broken, team does 3 burpee

18 minutes, as many rounds as possible

Friday 22 July

July 21, 2016 | Leave comment | Read More

Gymnastics:

  • L sit
  • Handstand roll outs
  • Ring holds
  • 4 rounds

Strength:

Snatch complex: 1 Power, 1 Hang squat, 1 overhead squat

8 minute EMOM. You can increase weight during the 8 minutes

W.O.D.

  • Run 400
  • 15 Thruster (42.5/30)
  • 15 Pull up

3 rounds (15 minute cap)

Thursday 21 July

July 20, 2016 | 1 Comment | Read More

2016-07-20aaron Big PB Clean & Jerk for Aaron yesterday, 100kg!

Gymnastics:

  • Tabata toe to bar
  • Tabata hollow rock

W.O.D.

  • 15 Box jump
  • 5 Muscle up
  • 5 Deadlift

1 Exercise every minute, 6 rounds

Wednesday 20 July

July 19, 2016 | Leave comment | Read More
2016-07-20wod

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Squat clean (60/40)
  • Burpee

10 to 1 rep (12 minute cap)

Tuesday 19 July

July 18, 2016 | Comments Off | Read More

Strength:

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

W.O.D.

  •  40 Double under
  • 12 Push press (50/35)
  • 12 Chest to bar pull up

4 rounds (15 min cap)

Monday 18 July

July 17, 2016 | Comments Off | Read More
2016-07-18wod

Gymnastics:

Tabata Handstands

Strength:

Front squat 4 x 3 rep

W.O.D.

  • 60 Wall ball
  • 30 Power snatch (42.5/30)
  • 15 Overhead squat

12 minute cap

Saturday 16 July

July 15, 2016 | 2 Comments | Read More
2016-07-16wod

Strength

Deadlift 4 x 3 rep

W.O.D.

‘Partner relay’

  • 10 Kettle bell swing (32/24)
  • 10 Shoulder to over head  (60/40)
  • Row 200

5 Rounds

Friday 15 July

July 14, 2016 | Comments Off | Read More
2016-07-15wod

Kate and Alison inspiring each other to PB clean and jerks yesterday!

Strength:

  • Barbell row
  • Weighted dips
  • 4 x 3 rep

W.O.D.

‘Mary’

  • 5 Handstand push up
  • 10 Single leg squat
  • 15 Pull up

20 Minutes, as many rounds as possible.
Compare to: 29/05/2015

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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