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Tuesday 8 February

February 8, 2016 | 3 Comments | Read More

2015-07-02bennett Coach Bennett is finishing up at CFB this week (last class Thursday 5.45am) He made a very recent decision to further his education, enrolled in a degree course in Dunedin and moves back there this weekend. Bennett has been an amazing coach, formed some great relationships, and definitely had a big impact on everyones training in the 9 months he’s been coaching here, he will surely be missed. Make sure you get in today or tomorrow if you want to see him before he leaves!

Strength:

Overhead squat 4 x 5 rep

W.O.D.

  • 10 Burpee
  • 2 Snatch (1 x power, 1 x squat)
  • 5 Muscle up

6 rounds

Start each exercise on the minute.

Saturday 6 February

February 5, 2016 | 2 Comments | Read More

Gymnastics:

Tabata handstands

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Box jump
  • 30 Thruster (42.5/30)
  • 30 Push up

18 minutes, as many rounds as possible

Friday 5 February

February 4, 2016 | Leave comment | Read More

Strength:

  • Strict handstand push up
  • Weighted pull up
  • 4 x 3 rep

W.O.D.

  • 5 Power snatch (60/40)
  • 10 Overhead squat
  • 15 Burpee

10 minutes, as many rounds as possible

Thursday 4 February

February 3, 2016 | Leave comment | Read More

2016-02-03wod Mikah looking strong with 80kg bent over rows.

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Helen’

  • Run 400m
  • 21 Kettlebell swing (24/16)
  • 12 Pull up

3 rounds (12 minute cap)

Compare to: 22/09/2015

Wednesday 3 February

February 2, 2016 | Leave comment | Read More

Strength:

  • Weighted push up
  • Barbell row
  • 4 x 3 rep

W.O.D.

  • 15 Wall ball
  • 30 Double under
  • 5 rounds (start each exercise on the minute)

5 minute rest/set up time

  • 4 Clean & jerk
  • 8 Bar facing burpees
  • 5 rounds (start each round every second minute)

Tuesday 2 February

February 1, 2016 | Leave comment | Read More

2016-02-02wod Vinny has been really working on his thoracic spine and shoulder mobility for a couple of weeks now. the result is a big easy pb back squat today! much better spine positioning allowed him to keep the load through his hips and drive that weight up.

Strength:

Back squat 4 x 3 rep

W.O.D.

  • Row 1000
  • 30 Toe to bar
  • 20 Power snatch (50/35)
  • 10 Muscle up

15 min cap

Saturday 30 January

January 29, 2016 | Comments Off | Read More

2016-01-30wod Andy Bailey looking much better than he did last Saturday. Good Deadlift set up position.

No pull up bands in the workout today. If you can’t do full range pull ups, do 10 kipping swings as practice. Hit the 200m run hard, you can rest as soon as that’s done!

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner relay’

  • 3 Thruster
  • 10 Chest to bar pull up
  • 8 Burpee
  • Run 200

5 rounds each

Friday 29 January

January 28, 2016 | Comments Off | Read More

2016-01-28wod Shane pumping out weighted push ups at the super early class yesterday.

Gymnastics:

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

W.O.D.

  • 2 Clean & jerk
  • 5 Muscle up
  • 20 Double under

6 rounds

Start each exercise on the minute.

Thursday 28 January

January 28, 2016 | Comments Off | Read More

Strength:

  • Weighted push up
  • Bent over barbell row
  • 4 x 3 rep

W.O.D.

  • Run 400
  • 15 Dumbbell thruster (20/15)
  • 15 Burpee

3 rounds

Wednesday 27 January

January 26, 2016 | 2 Comments | Read More

2016-01-26-wod Merryns PB Weighted pullup, 15kg!!

W.O.D.

Fight Gone Bad’

  • Wall ball
  • Sumo deadlift high pull (35/25)
  • Box jump (50/40cm)
  • Push press (35/25)
  • Rower (calories)

3 rounds.

A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds .
Count reps (calories for rower) and the total of all 3 rounds is your score.

Compare to: 20/05/2015

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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