Ryan Wall

Head Coach

I CrossFit because

I get bored easily and like to be functionally fit in all fitness modalities.

Certifications & experience

Diploma in exercise science.
CrossFit Level 1
CrossFit Endurance

23+ years experience in the fitness industry & managed 3 gyms
Trained Athlete Leamy Tato – heavy weight NZ boxing champion
Trained Athlete Motu Matu’u – Hooker for Hurricanes, Wellington Rugby team

Coaching philosophy

Good form = function + no injuries.

Whatever you do, always focus on good form which means a lot of mobility and correct movement. Do that and you will progress quickly and will never have any problems with injuries

Favourite WOD and movement

Favorite WOD is Murph!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

And as for movement it’s the deadlift

Least favourite WOD/exercise

Least favorite exercise is the Handstand Push Up – but only when I’m fat or carry extra weight.

Least favorite WOD is Fran!

Thrusters 35/25g

Favorite food


What I do when I’m not CrossFitting

Sleep – so that I can grow and recover and get gainzzz. Even when I sleep I’m training

CrossFit Hero

Jason Khalipa – he is just a BEAST!

Favorite quote

“Give it up” – you know who you are 😉

What would you say to someone thinking about trying /starting Crossfit?

Start slow and focus on technique and be sure to be very patient. Always chose technique over weight. Set realistic and achievable goals and don’t be influenced by athletes and trying to emulate them – it will take a while and the journey is very important

I would love you to be part of the TOA CrossFit family

CrossFit Beginners Course