STRENGTH Handstand roll outs Ring holds L-sit 4 rounds WOD Run 400 30m walking lunge 20 Pull up 3 rounds (13 minute cap) Aim to keep moving through this workout, keep a consistent pace and intensity. Scale the pull up volume or do jumping pull ups to keep moving fast.
Week four of the CrossFit open is a chipper, lots of reps for each exercise which tempt you to push hard in the beginning. A good tactic is to break the reps up early so you still have some energy to do the last 15 or so reps well. The scaled version of this workout
STRENGTH Clean & Jerk 4 x 2 rep WOD ‘Partner Relay’ 10 Power clean (60/40) 15 Wall ball 15 Calorie row 4 rounds each (25 minute cap)
Workout 17.4 gets released at 2pm. Catch the live announcement here STRENGTH Front squat 4 x 3 rep WOD Run 200 10 Deadlift (100/70) 20 Push up 4 rounds (14 minute cap)
STRENGTH Handstand push up Weighted pull up 4 x 5 rep WOD 40 Double under 10 Thruster (50/35) 4 rounds (12 minute cap) Thrusters have been in the last open workout every year, will they change this year and appear in week 4?
GYMNASTICS Ring holds L sit Planche progressions WOD 2 Clean & Jerk 5 Muscle up 10 Burpee 6 rounds, 1 exercise every minute.
WEDNESDAY 15 MARCH Read More »
Team Hammer Time take out the CFB Spirit of the Open award for 17.2 👏🏼🎀🔨 STRENGTH Deadlift 4 x 5 rep WOD Row 800 60 Wall ball 40 Kettle bell swing (24/16) 20m Handstand walk (14 minute cap) Will we see handstand walking at the end of a big chipper this year? I think we’re
Coady’s Cadets won the CFB Spirit of the Open award for 17.1. 🎉👍🏼👋🏼 Plus Jamie got a 61kg PB Squat Snatch today! 💪🏼 WOD: CROSSFIT OPEN WORKOUT 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (43/29) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (61/43)
Crazy class on Saturday… 23 people! Only 10 booked in though 😟. Might have to start burpee penalties for people forgetting to book in 😬😉 STRENGTH Weighted push up Barbell row 4 x 3 rep WOD ‘Partner Relay’ 5 Squat snatch (choose your weight) 10 Burpee 10 Box jump 10 Kettle bell swing (24/16) 5
100kg PB Deadlift for Mark R and a huge 120kg average for Desiree 💪🏼 Workout 17.3 gets released Friday at 2pm. Catch the live announcement here STRENGTH Deadlift 4 x 3 rep WOD 10 Front squat (60/40) 30 Double under 5 rounds (12 minute cap)
Coach
Bachelor’s Degree in Sport and Exercise Science, REPs Exercise Consultant qualification.
Coach
Day Job: CrossFit Coach, Personal Trainer, Tutor at Fit Futures Academy
Fav WOD: Power cleans, overhead squats
Least fav exercise: Thrusters!
What I love about coaching: How technique is key to improving performance, people realizing they can achieve much more than what they thought possible.
FISAF instructor France, CrossFit Level 1 and 2, CrossFit Weightlifting, CrossFit Gymnastics, CrossFit Kids, and CrossFit Defense
Coach
Day Job: English teacher to former refugees and migrants. Tutor Trainer and programme coordinator.
Fav WOD: Filthy 50
Least fav WOD: Fran
Fav exercise: Burpees
Least fav exercise: GHD
What do you love most about coaching at CFB?: I love the diverse community where everyone is so encouraging. The workouts are varied and challenging and giving scaling options means everyone can successfully do the workout no matter where they are on their fitness journey.
CrossFit Level 1
Coach
Day job: Recruitment Consultant
Fav WOD: Murph
Least fav WOD: Fran
Fav exercise: Hang Power Cleans
Least fav exercise: Wall balls
What do you love most about coaching at CFB?: I enjoy the community feel of the gym and love seeing the members continuing to learn and develop their fitness.
BSc Hons Sports Coaching
CrossFit Level 1 Trainer
Coach
Day job: Sports Therapist, Programme Manager & Tutor
Fav WOD: Cindy
Least fav WOD: Nate
Fav exercise: Clean & Jerk
Least fav exercise: Handstand Push-ups
What do you love most about coaching at CFB?: It’s great fun and I enjoy being a part of the amazing journey our members embark on as they push their physical and mental limits to reach their fitness goals!
CrossFit Level 1 Trainer
COACH
DAY JOB: Early years teacher
FAV WOD: Filthy Fifty
LEAST FAV WOD: Kel-Sue
FAV EXERCISE: Back squats
LEAST FAV EXERCISE: Burpees
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people improve or master something during a class!
CrossFit Level 1 Trainer
COACH
DAY JOB: Self employed in E-commerce
FAV WOD: Grace
LEAST FAV WOD: Murph or anything with lots of running
FAV EXERCISE: Front squats for weight and O/H squats in WODs
LEAST FAV EXERCISE: Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Like minded people who want to get better and want to be coached
COACH
DAY JOB: University of Auckland student
FAV WOD: Grace
LEAST FAV WOD: Fran
FAV EXERCISE: Back Squats
LEAST FAV EXERCISE: Burpees/Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB:
CFB is a family-oriented environment, it is not only a place to learn about CrossFit whilst having fun, but a safe environment to better all aspects of your health. There’s some good banter too lol.
CrossFit Level 1 Trainer, CrossFit Weightlifting course
COACH
DAY JOB: Tattooist
FAV WOD: Filthy Fifty
LEAST FAV WOD: Murph
FAV EXERCISE: Handstand and pull-up practice
LEAST FAV EXERCISE: Overhead squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: The people. Everyone is very friendly and always willing to give and receive advice. It’s an amazing community.
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
COACH
DAY JOB: Compliance
FAV WOD: Long WODs with lots of time
LEAST FAV WOD: Fran
FAV EXERCISE: Double-unders + Handstands
LEAST FAV EXERCISE: Thrusters
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: I love helping and encouraging people to enjoy and make the most of that hour in their day that they’ve put aside for the gym
CrossFit Level 1 Trainer,
CrossFit Weightlifting course
CrossFit Level 2 Trainer,
CrossFit Gymnastics course
COACH
DAY JOB: Finance Business Partner at Southern Cross
FAV WOD: Filthy Fifty
LEAST FAV WOD: Nancy
FAV EXERCISE: Squat Clean and all the gymnastics even though I am not a natural talent.
LEAST FAV EXERCISE: Overhead Squat
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Get people moving and see their progress and have a
positive impact on their lives
CrossFit Level 1 Trainer, CrossFit Level 2 trainer, CrossFit Scaling course cert, CrossFit ‘Spot the
Flaw’ course cert, CrossFit Weightlifting course
coach
DAY JOB: Solid Strength Equipment + CrossFit Birkenhead
FAV WOD: Handstand practice
LEAST FAV WOD: Any workout with Thrusters or Wall-balls
FAV EXERCISE: Overhead squats
LEAST FAV EXERCISE: Thrusters or wall-balls
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people get excited about improving and the
community that comes with the gym!
CrossFit Level 1 Trainer
Precision Nutrition Level 1 Nutrition coach
Studio Pilates Anatomy Course
Studio Pilates Mat Pilates Certification
Reform Certified Reformer Pilates Trainer
Owner + Head Coach
DAY JOB: Solid Strength Equipment owner/director + CrossFit Birkenhead owner/director
FAV WOD: Filthy Fifty
LEAST FAV WOD: nil
FAV EXERCISE: Double-unders
LEAST FAV EXERCISE: Back squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Inspiring people to improve their health and fitness
CrossFit Level 1 trainer, CrossFit Level 2 trainer, CrossFit Scaling course, CrossFit Gymnastics
course, CrossFit Endurance course, POSE Running trainer, NETFIT certified personal trainer, NETFIT certified Strength
& Conditioning coach
