September 2014

http://youtu.be/rDk58nYRpVY We have the CrossFit Total coming up this Friday at 5.45pm. Check out this video of one from last year to see what’s involved. This workout is not just for the strongest members, it’s definitely for all levels. Whatever your current PB is for Squat, Shoulder Press and Deadlift, you’re almost guaranteed to achieve […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1403 w=210 h=220 float=right]Our Masters competitors the ‘CrossFit Birkenhead Old Dogs’ in the NZ Masters Comp held at CrossFit Dynamite on Saturday. Awesome effort and sportsmanship from everyone. Over 100 competitors

Strength: Front squat 4 x 3 rep W.O.D. ‘Partner workout’ Row 600 30 Wall ball 30 Pull up 18 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1402 w=210 h=220 float=right] The NZ Masters competition is on at CrossFit Dynamite Onehunga on Saturday. We’ve got 7 members competing, they are the ‘CrossFit Birkenhead Old Dogs’. Get over to

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1401 w=210 h=220 float=right] Strength: Overhead squat 4 x 3 rep W.O.D. Row 750 Then 3 rounds of; 20 Push up 30m Overhead plate lunge (20/15)  

Rob Forte showing you how to complete DT under 5 minutes. Gymnastics: Handstands Ring holds W.O.D. ‘D.T.’ 12 Deadlift (70/45) 9 Hang power clean 6 Jerk 5 rounds, for time. Compare to: 11/12/2012

Strength: Weighted pull up 4 x 3 rep W.O.D.  50 Wall ball 25 Toe to bar 25 Burpee 2 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1400 w=210 h=220 float=right] Strength: Clean & Jerk 5 x 2 rep W.O.D. 10 Alt. kettle bell snatch (24/16) 15 Box jump 5 rounds