CrossFit CBD

WOD

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

Thursday 17/08/17

Now we don't you need you THIS low under the barbell, But DO get under it!! Go Cera!! Pic: Angela Clancy.

Now we don’t you need you THIS low under the barbell, But DO get under it!!
Go Cera!!
Pic: Angela Clancy.

Oly Strength WoD: Cleaning House

For Load:

Power Clean

2 – 2 – 2 – 2 – 2 – 2 – 2

.

  • Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts and you have a you have to have a lot of things coming together to make the party happen!
  • Be sure you drive through your LEGs all the way before pulling UNDER the barbell.
  • Start light in your warm ups & perfect your movement before moving onto your heavier work sets.
  • These sets are “touch & go” reps.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Posted in WODs | Leave a comment

Wednesday 16/08/17

Get ready to jump! (tutu optional). Pania. Pic: Angela Clancy.

Get ready to jump! (tutu optional).
Pania.
Pic: Angela Clancy.

Hero month is here!!

.

Partner Hero WoD: “Rahoi” 

.

 Complete As Many Rounds As Possible in 12 Minutes

of:

12 Box Jumps (24″ / 20″)

6 Thrusters (42.5 / 30 kg)

6 Burpee Over Bar

 

  • This WoD was created to honour U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia. Click here to see the first time this posted on .Com & read about Rahoi.
  • Repeating a Hero from last years “Hero month”. This one is a doozy!! Don’t be fooled by the lightweight or small rep scheme. If you scale correctly this will bite! Get out to an uncomfortable (not unsustainable) pace & try to hang onto it. Compare to last year (link below).
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 02/08/16. Scale As needed.

.

Post number of ROUNDS completed together to Beyond The Whiteboard.

“Be impressed with Intensity, not Volume”

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

Posted in WODs | Leave a comment

Tuesday 15/08/17

Eilidh Pic: Angela Clancy.

Eilidh
Pic: Angela Clancy.

Strength WoD: Come On Down!!

For Load:

Back Squat

5 – 4 – 3 – 2 – 1

.

  • Heavy Day!!
  • The decsending rep scheme continues forth. Form withstanding try to build the weight on each set. Strive for NO MISSES at all across the work sets. No specific tempo except for the “slower down. faster up” ethos.
  • This is the high-bar back squat. Keep your chest up, keep your heels down and drive through the middle – NO good morning style squats!
  • Use spotters on all sets where you aren’t sure of or the number is s new attempt for that rep scheme.
  • Hold the standards. Form is priority as always.
  • Have a look at your recent 5-5-5-5-5 workout to plan your numbers for today.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

With “Hero Month” in full flow this video release from CFHQ seems quite timely to remind us that Hero WoDs do carry some weight to them & each one has a special meaning.

Caution: Quite a bit of swearing in the vid.

Posted in WODs | Leave a comment

Monday 14/08/17

All hail the Dumbbells!! Pic: angel Clancy.

All hail the Dumbbells!!
Pic: angel Clancy.

Hero month is here!!

.

Partner Hero WoD: “Ricky” 

.

 Complete As Many Rounds As Possible in 20 Minutes

of:

10 Pull Ups

5 DB/KB Deadlifts (Heavy)

8 Push Press (62.5 / 42.5 kg)

 

  • This WoD was created to honour U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia. Click here to see the first time this posted on .Com & read about Ricky.
  • Today we will attack this Hero WoD in teams of 2. This will allow us to inject faster pace to our movements & also allow us to increase the dose of intensity too as compared to if you did this solo for a 20 minute slog.
  • One partner will complete an entire round then swap over to their teammate. Earn your rest time by motoring through your round fast & moving well. When you’re working use the fact someone is waiting for you to spur you forward and make it uncomfortable pace wise.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of ROUNDS completed together to Beyond The Whiteboard.

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

Posted in WODs | Leave a comment

Saturday 12/08/17

Synti Pic: Angela Clancy.

Synti
Pic: Angela Clancy.

Hero month is here!!

.

Hero WoD: “Marston” 

.

 Complete As Many Rounds As Possible in 20 Minutes

of:

1 Deadlift (184 / 129 kg)

10 Toes To Bar

15 Burpee Over Bar

 

  • This WoD was created to honour Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire. Click here to see the first time this posted on .Com & read about Marston.
  • Relatively new Hero WoD today. This. Is. HEAVY!! Don’t be deceived by the fact its only 1 rep each time. Your midline is going to get smoked over through all your flexing in your toes to bar & your repeated extending in the Burpees. This will mean your need to BRACE is more important than ever!!
  • DON’T just rely on a belt. Learn to brace your midsection properly and set up for that lift properly. By rights that one solitary rep will likely start consuming 30-40 seconds per round. Don’t rush it!!
  • If the weight is too heavy (and for a very very large contingent of the Box it is!) scale to somewhere between 85-92% of your 1RM deadlift. We DO NOT want to see you putting 100% or more on the bar today!
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of ROUNDS to Beyond The Whiteboard.

You know CrossFit is getting well known when this happens! 🙂

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

Posted in WODs | Leave a comment

Friday 11/08/17

Andy. Pic: Angela Clancy.

Andy.
Pic: Angela Clancy.

Strength WoD: Countdowning

For Load:

Thruster

10 – 8 – 6 – 4 – 2

.

  • Heavy Day!!
  • You may have noticed a theme in some of your recent strength days with this rep scheme. It is an elegant way of adding volume and that all important time under tension as well as act as a fantastic “warm up”, if you wanna coin a term, to ramp up for those low-rep heavier sets at the end.
  • You may look and think “5 sets, is that all we got?” If you fire it that way you’ve already lost the point of the workout! Come on in and we will show you the way!
  • Lift large AND lift HEAVY! Rest as needed between sets.
  • The idea is (form withstanding) to increase load on every set. Only 5 sets to record – NO MISSES!
  • Oh and expect some postural stamina work after the work sets too. Don’t forget to breathe!
  • Fun day at the office!! Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

We like Ben Bergeron. He speaks lots of sense.

Posted in WODs | Leave a comment

Thursday 10/08/17

Di working on her Muscle Up Transitions. Today is a great WoD to try these out if you're keen to bump up your scaling options. Pic: Angela Clancy.

Di working on her Muscle Up Transitions.
Today is a great WoD to try these out if you’re keen to bump up your scaling options.
Pic: Angela Clancy.

Hero month is here!!

.

Hero WoD: “Nate” 

.

 Complete As Many Rounds As Possible in 20 Minutes

of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (32 / 24 kg)

 

  • This WoD was created to honour Chief Petty Officer Nate Hardy. Click here to see the first time this posted on .Com & read about Nate.
  • An all time Classic WoD from HQ! This one is a Fantastic Workout in which to try something new in. Be it be the first WoD you do Muscle Ups in (t’was mine!!), or you bump up a scale option in either your Muscle Up scale or you Handstand Push Up scale.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 09/05/16. Scale As needed.

.

Post number of ROUNDS to Beyond The Whiteboard.

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

scores: 10/8/17. "Nate"

scores: 10/8/17. “Nate”

Posted in WODs | Leave a comment

Wednesday 09/08/17

Kay. Pic: Angela Clancy.

Kay.
Pic: Angela Clancy.

Oly Strength WoD: ” Schplittin’!! “

For Load:

Split Jerk

2 – 2 – 2 – 2 – 2 – 2 – 2

.

  • Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts and you have a you have to have a lot of things coming together to make the party happen!
  • Today we have the wonderful move that is the Split Jerk. This is the method of us getting the bar from our shoulders to overhead with the addition of us jumping and spearing the legs in different directions to help us get under it.
  • By rights this move will have you lifting the most amount of weight overhead in a safe manner (note: if this is not the case then we most likely have some balance, coordination &/or stability restrictions going on, not to mention some mobility work would be needed).
  • Be QUICK in getting under that barbell!
  • Hold the standards. Form is priority as always.
  • Have a look back here and see how your numbers compare.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

scores.9/8/17. Split Jerk 7x2

scores.9/8/17. Split Jerk 7×2

Posted in WODs | Leave a comment

Tuesday 08/08/17

Aussie! Aussie! Aussie! Oi Oi Oi !! Big congratulations to Tia-Clair Toomey for WINNING the CrossFit Games! To Kara Webb for taking second!! And to Ricky Garard for taking 3rd place! Huge achievement for CrossFit in Australia!!

Aussie! Aussie! Aussie! Oi Oi Oi !!
Big congratulations to Tia-Clair Toomey for WINNING the CrossFit Games! To Kara Webb for taking second!! And to Ricky Garard for taking 3rd place!
Huge achievement for CrossFit in Australia!!

 Hero month is here!!

.

Hero WoD: “Loredo” 

.

 Complete 6 Rounds For Time of:

24 Air Squats

24 Push Ups

24 Walking Lunges

China Town Run

 

  • This WoD was created to honour U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina. Click here to see the first time this posted on .Com & read about Loredo.
  • Longer WoD & one with a fair chunk of Bodyweight volume in the mix. The intent is to be able to keep on moving so ensure you’ve chatted with your Coach to ascertain the correct numbers & scaling options for you personally.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • 30 Minute Time Cap. Scale As needed.

.

Post TIME to Beyond The Whiteboard.

Always strive for Virtuous movement in everything you do. No matter how “basic” the movement may be.

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

scores. 8/8/17. "Loredo"

scores. 8/8/17. “Loredo”

Posted in WODs | Leave a comment

Monday 07/08/17

#Since2012

#Since2012

 WoD: Making Good

Every 3 Minutes For 15 Minutes (5 Rounds):

20 / 15 Calorie Row or Bike

10 Snatch (55 / 37.5 kg)

.

  • Super way to kick off our week! This ones bites a bit more than you’d like it to! Row/Pedal hard & buy your self some solid time on that barbell!
  • Aim of the workout is to get 30 – 60 seconds rest each time.
  • If you were in Friday just gone then the Power Snatch should be front & centre in your mind. If you weren’t in (where were you? LOL) no matter, we will spend time before the WoD getting our bar work on!
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Separate note, don’t forget to have your crack at the CBD Monthly Challenge at some point this week!

.

Post score to Beyond The Whiteboard

The CrossFit Games have been a rollercoaster ride all weekend!! Who will come out on top?? What are your predictions?

scores. 7/8/17. Ev3 Min x 5 rounds. = 20/15 Cal & 10 snatch.

scores. 7/8/17. Ev3 Min x 5 rounds. = 20/15 Cal & 10 snatch.

Posted in WODs | Leave a comment

Saturday 05/08/17

Rachel. Pic: Angela Clancy.

Rachel.
Pic: Angela Clancy.

Hero month is here!!

.

Hero WoD: “Hammer” 

.

 Complete 5 Rounds, Each For Time:

5 Power Cleans (62.5 / 42.5 kg)

10 Front Squats (62.5 / 42.5)

5 Push Jerks (62.5 / 42.5)

20 Pull Ups

>>REST exactly 1:30 after each round<<

 

  • This WoD was created to honour U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), . Click here to see the first time this posted on .Com & read about Hammer.
  • Super workout today that we can allow us to work on barbell cycling & building volume on our pull ups.
  • The aim of the WoD today is to try and complete all 20 barbell reps unbroken if possible. If not get as close to it.
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • 30 Minute Cap. Scale As needed.

.

Post TIME to Beyond The Whiteboard.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

scores: 5/8/17 "Hammer".

scores: 5/8/17 “Hammer”.

Posted in WODs | Leave a comment

Friday 04/08/17

Bruno. Pic: Angela Clancy.

Bruno.
Pic: Angela Clancy.

Oly Strength WoD: All The Snatches!

For Load:

[A]: Muscle Snatch

3 – 3 – 3

[B]: Power Snatch

3 – 3 – 3 – 3 – 3

[C]: Snatch Pulls

3 – 3 – 3

.

  • Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts and you have a you have to have a lot of things coming together to make the party happen!
  • Today there are three moves. The Muscle Snatch is to improve leg/hip drive & enhance your strong turnover keeping your elbows high & outside (Remember NO re-bending under the bar!). The Main fare of the day are those Power Snatches. They are “Touch & Go” reps. The last component, The Snatch Pulls, are there for strength development as well as teaching us to really finish the leg drive. These are NOT high pulls.
  • The objective would be to start light on the Muscle Sn & build on every set thereafter (form withstanding of course!).
  • Really fun day at the office!! Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Nice little throwback to the last time the CrossFit Games had a Bicycle in an event. They just happen to have some swimming & then running around that too!!

P-Snatch 3-3-3-3-3. 4/8/17

P-Snatch 3-3-3-3-3. 4/8/17

Posted in WODs | Leave a comment

Thursday 03/08/17

Eilidh Pic: Angela Clancy

Thumbs AROUND!! Pic: Angela Clancy

 Hero month is here!!

.

Hero WoD: “DG” 

.

 Complete As Many Rounds As Possible In 10 Minutes

of:

8 Toes To Bar

8 Dumbbell Thrusters (15’s  / 10’s)

12 Dumbbell Walking Lunges (Same DB’s)

 

  • This WoD was created to honour U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron. Click here to see the first time this posted on .Com & read about DG.
  • This WoD is a lovely shorter Hero WoD which oozes lots of “normality” about it. Look harmless enough. No crazy heavy barbell. No wild amount of pull ups or box jumps. Just three moves with little rep schemes attached to them. What does this spell out?? INTENSITY!! Bags & bags of it! The weight is light. The reps are low. The moves are attainable. We should look to scale things to keep moving for the entire 10 minutes!!
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Compare to 11/08/15. Scale As needed.

.

Post number of ROUNDS to Beyond The Whiteboard.

Who’s pumped for the Max Snatch event coming up in this years Crossfit Games?? See how far things have come with this event from the 2009 games & this speed ladder at the 2015 Games!

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

"DG" 3/8/17.

“DG” 3/8/17.

 

Posted in WODs | Leave a comment

Wednesday 02/08/17

If you can't have fun (no matter the task!), somethings wrong! Go Pania!! Pic: Angela Clancy.

If you can’t have fun (no matter the task!), somethings wrong!
Go Pania!!
Pic: Angela Clancy.

 WoD: “Just Six Cornetto’s”

For Total Time:

6 Rounds: 500m Row

>> Start a new ’round’ every 4 minutes <<

.

  • Some like the Barbell. Some like the Gymnastics side. Some even like Burpees!! All these things require capacity & a set of efficient lungs. What are some of the many ways we help you build these lungs?? Hard yakka & lovely Intervals!! Yay!! (We can hear you cheering from here!)
  • We don’t program what is popular. We program what is necessary!!
  • We also hear the price of Cherries is quite high this time of year. Let this another reason not to pick them hey. Know what we mean?! 🙂
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard

At least today we get to break the 3000m into six rounds right?!?

P.S: we are also aware that all our video choices this week are form the 2014 Games. Pure coincidence we can assure you! Maybe tomorrow we can find something from another year!!

Posted in WODs | Leave a comment

Tuesday 01/08/17

You can't touch this!!

You can’t touch this!!

Hero month is here!!

.

Hero WoD: “Barraza” 

.

 Complete As Many Rounds As Possible In 18 Minutes

of:

7 – 11 Run (*NEW*)

9 Deadlifts (125 / 84 kg)

6 Burpee Bar Muscle Ups

 

  • This WoD was created to honour U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington. Click here to see the first time this posted on .Com & read about Barraza.
  • This WoD is a class A Doozy! The run is short & sharp, the Bar is Heavy! And the gymnastics are technical & time consuming! How many rounds ya got!!
  • Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post ROUNDS to Beyond The Whiteboard.

Contining to look back CrossFit Games gone past here’s a look at the “21-15-9 complex” Get to Cami’s part and her amazing display on the pull top bar!!

.

‘Hero’ Month is now in full flow!

Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

 

 

Posted in WODs | Leave a comment

Monday 31/07/17

Our annual Decades Day went down a treat!! Thank you to all who came in and got dressed up!! #CrossFitCBDMembersAreTheBest !!

Our annual Decades Day went down a treat!!
Thank you to all who came in and got dressed up!!
#CrossFitCBDMembersAreTheBest !!

Strength WoD: Countdown

For Load:

Overhead Squat

10 – 8 – 6 – 4 – 2

.

  • Heavy Day to kick off the week! The Overhead Squat is equal parts Strength, Flexibility, Mobility, & Technique to name but a few. Use the larger rep sets at the start to help condition yourself toward those lower numbers at the end.
  • The idea is (form withstanding) to increase load on every set. Only 5 sets to record – NO MISSES!
  • Fear not to those who will faint at the sight of no “sweat-fest” on a Monday! We will hit a short conditioning piece after to #WorkOffThoseWeekendTreats !!!!
  • Fun day at the office!! Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

To celebrate the upcoming CrossFit Games starting this Thursday we take a look back at an event from 2014 involving the Overhead Squat 🙂

Posted in WODs | Leave a comment

Friday 28/07/17

#FBF to last years Decades Day!! Looking forward to tomorrow!!

#FBF to a previous Decades Day!!
Looking forward to tomorrow!!

WoD: “Core Values”  

Complete 5 Rounds For Time

of:

30 Dumbbell Walking Lunges

20 Russian Kettlebell Swings

10 V – Ups

.

  • You may not notice it but your midline is being asked to work on all three moves. YOU get to choose the weights on both loaded moves. Consider our prescription and “moderately heavy” meaning that the weight is a genuine challenge for you but you can still go unbroken on them. If you find that you need to put the DB’s or KB down at any stage in the first 3 rounds then it is too heavy. Brace your “core”, or as we would like to call it, your Trunk, tight to stay stable & even in your lunges and hold you in a tight position for the swings.
  • for the lunges hold a DB in each hand and hold them by your sides. (NOT on the rack position).
  • We will be doing a “bulletproof” segment after this WoD has concluded.
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard

Trunk Strength 101

Posted in WODs | Leave a comment

Thursday 27/07/17

Brett. Pic: Angela Clancy.

Brett.
Pic: Angela Clancy.

WoD: “Chasing Glory”  

Complete As Many REPs As Possible in 11 Minutes

of:

50 (35) Calorie Row / 45 (30) Calorie Bike

40 Alternating Dumbbell Snatch (22.5 / 15 kg)

30 Triple Unders

20 Muscle Ups

.

  • An ‘Open Style’ chipper today. you have 11 minutes to plough your way through these reps. Should you make it all the way then re-start back on your machine!
  • The Dumbbell is heavy, The Triple Unders (yes Triples!) are a high skill moment demanding your best coordination and the Ring Muscles Ups at the end are a taxing and also very skilful move to execute under fatigue.
  • Yesterday you paced for a long workout, today you will need to move faster than then. Be sure your scaling if applicable is on point.
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of REPS to Beyond The Whiteboard

Some Triple Under tips

Posted in WODs | Leave a comment

Wednesday 26/07/17

Steph. Pic: Angela Clancy.

Steph.
Pic: Angela Clancy.

WoD: “Quadalapalooza!”  

Complete As Many Rounds As Possible in 25 Minutes

of:

20 Air Squats

15 Push Ups

10 Box Jump Overs (24 / 20 “)

.

  • The week so far has seen short & intense, then heavy & technical, all with a barbell in your hands. Today we go long and not a barbell on sight!!
  • Pacing is the name of the game (you try and sprint your way through 25 minutes!!). Lets learn the art of hitting consistent round splits. Try to hit every round in a similar time to each other.
  • Make sure your form is ROCK SOLID. These are foundational bodyweight movements. If we cannot hold good standards with just ourself what do you think will happen with weight on your hands?!?
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard

Push Ups are so underrated & taken for granted. How good are YOUR push ups?

Posted in WODs | Leave a comment

Tuesday 25/07/17

Yannick.

Yannick.

Strength WoD: “Oly Oly Oly!!”

For Load:

Power Clean & Push Jerk

2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

.

  • Heavy AND Technical. Say what??? Yes both can be done at the same time! How do we do this you ask? Well its simple really. You work first on nailing that technique, driving the bar up through your legs. Aggressively pull yourself under the bar to receive it! (NO star-fish landing!).
  • Upon standing that bar up again, re-set your position & make full use of your legs/hips to jump the bar off your body and then you drive yourself under the bar! (Again NO star-fish landing!!)
  • Whist you are hitting these points well you add load slowly getting heavier. The caveat being you do NOT add any more load if you cannot hold onto the technical points of performance!
  • Fun day at the office!! Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Cool oldie from the CF archives. Anyone recognise the girl lifting??

Posted in WODs | Leave a comment

Monday 24/07/17

Happy Birthday to Matt D today!

Happy Birthday to Matt D today!

Benchmark WoD: “Fran”  

For Time:

21 – 15 – 9 (reps):

Thrusters (42.5 / 30 kg)

Pull Ups

.

  • The most famous WoD of them all! When you visit another Box in another Country on your travels & the language is a little difficult or you may be having a hard time drumming up conversation, generally you will find common ground when you mention the name “Fran” to them! We like to track every number, of every session, ever! However one number that seems to stick in our minds straight off the bat is your Fran time!!
  • Whilst we never say you should define yourself in the gym by your “Fran” time (or outside the gym for that matter!), there is something uniquely special about the world of what we do in CrossFit land that at the call of a particular ladies name your heart suddenly skips a beat or it races to 150 beats in a flash!
  • The time cap is 12 minutes. This WoD is ALL ABOUT INTENSITY & is designed to be done well under 10. This means scaling this one correctly is the main aim today (NOT doing it as RX in 11:30 just so you can write that on the board). Today we move fast, let the Intensity flow, & kick our week off with a bang!!
  • Oh and theres a little something to come straight after it too 🙂
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Compare to 23/12/16. Scale As needed.

.

Post TIME to Beyond The Whiteboard

Don’t even think this is the world record anymore!! Still uber impressive tho!

Posted in WODs | Leave a comment

Saturday 22/07/17

Jason (& Charith trying to keep up!). Pic: Angela Clancy.

Jason (& Charith trying to keep up!).
Pic: Angela Clancy.

WoD: “Strongman Saturday 

In Teams Of 3 Complete As Many Rounds As Possible In 20 Minutes

of:

50 m Farmers Carry* (HEAVY)

100 m D-Ball Carry* (HEAVY)

China Town Run

.

  • Next person can start working when person ahead goes on the run.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

POST WoD: Bulletproofing #9

Come in & find out!!

.

  • These are your bulletproofing pieces that you will see featuring throughout July.
  • What is it you say? Well lets just keep that between us CBDer’s now hey.
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for “max rounds/reps”. You will be given sets & reps & time domains to hold, etc  but always with the quality of your movement in mind. They will ALL be adding your structural base to build you into stronger, bulletproof athletes!

.

Post Number of ROUNDS to Beyond The Whiteboard

Posted in WODs | Leave a comment

Friday 21/07/17

Eilidh. Pic: Angela Clancy

Farewell to Eilidh who is headed back to Canada. You’ve been a great addition to our Community on the Rooftop & you will be missed! Stay in touch #OnceACBDerAlwaysACBDer .
Pic: Angela Clancy

WoD: “Vintage” 

Complete As Many Rounds As Possible in 7 Minutes

of:

7 Deadlift (75% of last weeks 5rm)

14 Pistol Squats, Alternating

21 Double Unders

.

  • Heavy MetCon today. The barbell is to be treated with respect (& so is your body!!). If 75% of your 5rm last week is too much lower it down a touch. Lifting Heavy is one thing. Lifting Heavy AND Breathing Heavy is another!!
  • #CrossFit
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

POST WoD: Bulletproofing #8

Strength Stamina & Hamstring Mobility.

Come in & find out!!

.

  • These are your bulletproofing pieces that you will see featuring throughout July.
  • What is it you say? Well lets just keep that between us CBDer’s now hey.
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for “max rounds/reps”. You will be given sets & reps & time domains to hold, etc  but always with the quality of your movement in mind. They will ALL be adding your structural base to build you into stronger, bulletproof athletes!

.

Post Number of ROUNDS to Beyond The Whiteboard

Blast from the past!!

Posted in WODs | Leave a comment

Thursday 20/07/17

Brett

Brett

WoD: “Trap Door!”  

5 Rounds For Reps:

1 Minute, Sumo Deadlift High Pulls (35 / 25 kg)

1 Minute, Overhead Squats (35 / 25 kg)

1 Minute, Calorie Rower

1 Minute, REST

.

  • Today as all about how many Reps you can muster over a 60 second period. Make no mistake we don’t mean it to say that you should flog yourself at all costs!! TECHNIQUE is what paves the way to mastery!!
  • The weight today is lightweight. This will mean we will be able to move the barbell multiple times over & over. Technique on point and your movement will be easier to execute. Disregard the technique and it all goes pear shaped! (FYI: we won’t allow this to happen!).
  • Use the fact that you get one minutes rest at the end of every round to go hard on the Rower! The Rower is NOT a place to coast!
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Remember the orderHipsShrugArms (Elbows High) – “Un-Zip” (Arms Down)

Posted in WODs | Comments Off on Thursday 20/07/17

Wednesday 19/07/17

It ain't gonna move itself!

It ain’t gonna move itself!

Strength WoD: “All The Single Barbells!”

For Load:

Strict Press 1 – 1 – 1 – 1

Push Press 1 – 1 – 1 – 1

Push Jerk 1 – 1 – 1 – 1

.

  • The trifecta of overhead lifting! Try to increase the weight on all 12 sets.
  • One raw strength move, two involving a key component to what we do – HIP EXTENSION! First lay the foundation on the strict move then tune in your hips & ensure your dip-drive is up to par & get that bar positively jumping off your shoulders!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Vertical torso!

Posted in WODs | Comments Off on Wednesday 19/07/17

Tuesday 18/07/17

Get the stimulus right today & this will be you post WoD. Pic Credit: Angela Clancy.

Get the stimulus right today & this will be you post WoD.
Pic Credit: Angela Clancy.

WoD: “Bonanza!!”  

Complete As Many Rounds As Possible (‘AMRAP’) in 4 Minutes:

8 Back Squat (50 / 35 kg)

8 Front Squat (50 / 35 kg)

8 Burpee

.

REST 2 Mins

.

‘AMRAP’ in 4 Minutes:

6 Back Squat

6 Front Squat

6 Burpee

.

REST 2 Mins

.

‘AMRAP’ in 4 Mins:

4 Back Squat

4 Front Squat

4 Burpee

.

  • That sneaky 4 minute time domain can be deceptive. You think its short so you tell yourself you can “sprint” your way through it. The harsh reality is that there is no such thing as sprinting for 4 minutes straight. However you can move FAST for 4 minutes!!
  • Yup today is all about that beautiful thing called Intensity. The Squat weight is classed as light to moderate on both sides of the rack. The burpees, well burpees are a wonderful thing. They are full range, whole body working niceties. One of our favourite bodyweight moves on the ROD. Not just because they are so taxing & “arduous”, but more so because they are something that every single person can find a level of Intensity that pushes them individually. Theres no hiding from a bunch of burpees! And the best thing is, you can always do one more!!
  • Oh nearly forgot, the barbell is taken from the floor!! Yup clean that thing up safely. Get it to your back-rack safely, & get it back again to the front safely! We don’t allow dumping anyways but no one get silly and let it go from behind the rack!!
  • Lets get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Theres ALWAYS a reason to do Burpees 🙂

 

Posted in WODs | Comments Off on Tuesday 18/07/17

Monday 17/07/17

2 Already!! Happy Birthday Alex!!

2 Already!! Happy Birthday Alex!!

CBD Benchmark WoD: “Alexander” 

3 Rounds For Time:

17 Box Jumps (24 / 20″)

7 Power Clean & Jerks (60 / 40 kg)

17 Kettlebell Swings (32 / 24 kg)

.

  • Hitting up a CBD Benchmark WoD. This one is in honour of Susan’s bubba Alexander who turns 2 today!!
  • This is designed as a short & spicy one. Strive for unbroken sets on the barbell & get yourself set for that heavy Kettlebell!!
  • Hold the standards. Form is priority as always.
  • 13 min time cap. Scale As needed.
  • Compare to 16/07/16

.

POST WoD: Bulletproofing #7

Come in & find out!!

.

  • These are your bulletproofing pieces that you will see featuring throughout July.
  • What is it you say? Well lets just keep that between us CBDer’s now hey.
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for “max rounds/reps”. You will be given sets & reps & time domains to hold, etc  but always with the quality of your movement in mind. They will ALL be adding your structural base to build you into stronger, bulletproof athletes!

.

Post TIME to Beyond The Whiteboard

Posted in WODs | Comments Off on Monday 17/07/17

Saturday 15/07/17

Sim & Matt D

Sim & Matt D

WoD: “Splitting Hairs”

Every 3 Minutes For 24 Minutes (8 Rounds):

Row 300m / 250m (18/12 Cals if on Assault Bike)

6 Strict Handstand Push Ups

9 Toes To Bar

 

  • Super interval session designed to hold consistency in the rowing splits as well build volume in the gymnastics elements.
  • Hit a time on your rowing/biking that you know you will be able to keep close to through all 8 intervals (all times within 5 secs of each other).
  • Strict HSPU should be done in 1-2 sets & Toes To Bar in the same fashion.
  • Once complete rest out the time until the next round starts. (The idea is to get at least 30 secs rest for the majority of your rounds).
  • Should you happen to get counted out we will look at reducing your gymnastics numbers but your row/bike will remain the same.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

 

Post Number of successful intervals completed (out of 8) to Beyond The Whiteboard

 

Posted in WODs | Comments Off on Saturday 15/07/17

Friday 14/07/17

_dsc7411

Di V. Pic: Niki Plates.

WoD: “Cluster-Fluff” 

Complete As Many REPS As Possible in 9 Miuntes

of:

2 Clusters (52.5 / 35 kg)

30 Double Unders

4 Clusters

30 Double Unders

6 Clusters

30 Double Unders

8 Clusters

30 Double Unders

10 Clusters……..

Continue adding 2 reps onto the clusters. The Dubs remind at 30 the whole time.

.

  • Nice fun Ladder style WoD. If you can keep the “touch & go” going on the bar lets go for it. If not just reset yourself as quickly as possible! How far can you go??
  • A ‘Cluster’ is a Squat Clean directly into a Thruster, thus creating a Cluster
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

POST WoD: Bulletproofing #6

Strength Stamina & Mobility.

Come in & find out!!

.

  • These are your bulletproofing pieces that you will see featuring throughout July.
  • What is it you say? Well lets just keep that between us CBDer’s now hey. A little hint: it’ll be long sets!
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for “max rounds/reps”. You will be given sets & reps & time domains to hold, etc  but always with the quality of your movement in mind. They will ALL be adding your structural base to build you into stronger, bulletproof athletes!

.

Post Number of REPS to Beyond The Whiteboard

Posted in WODs | Comments Off on Friday 14/07/17

Thursday 13/07/17

It ain't gonna move itself!

It ain’t gonna move itself!

Strength WoD:  

For Load:

Deadlift

5 – 5 – 5 – 5 – 5

.

  • What is CrossFit? Its Functional Movement. What is Functional Movement? Its the carry-over effect of a movement replicating similar movement patterns used in “everyday life” tasks. What is an example of an “Everyday Task?”. Why it is (correctly) picking things up off the floor & putting them down again.
  • Cue the Deadlift!!
  • Today we have 5 sets of HEAVY Deadlifts. There is a specific tempo (see below) to adhere to. Lift only as Heavy as you can whilst holding GREAT form! We recommend a full 3 minutes rest between sets. If you fully maximise your potential you will need all 3!! Get your “gainzzz” on!!
  • Tempo is all important of course and today the Tempo is: 30X1. (basically that means 3 seconds on the way back down and dive it straight back up, then hold a 1-count at the top!).
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Loads to Beyond The Whiteboard

Lil bit of midweek viewing. An oldie but a goodie.

Posted in WODs | Comments Off on Thursday 13/07/17

Wednesday 12/07/17

PRE WoD: Bulletproofing #5

Shoulder & Midline Stability Focused, Come in & find out!!

.

  • These are your bulletproofing pieces that you will see featuring throughout July.
  • What is it you say? Well lets just keep that between us CBDer’s now hey. A little hint: it’ll be heavy, it’ll be awkward, & of course it’ll be fun!
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for “max rounds/reps”. You will be given sets & reps & time domains to hold, etc, always with the quality of your movement in mind. Some will be gentle & some will be brutal. But they will ALL be adding your structural base to build you into stronger, bulletproof athletes!

.

WoD: “You Got The Mettle??” 

Compete As Many Rounds As Possible in 20 Minutes

of:

China Town Run

20 Medicine Ball Cleans (9 / 7 kg)

.

  • Whats that you say? “Too Easy?” “Too Simple?”, Don;t be fooled here. It’s often the most “simple” ones that end up being the most effective ones!
  • Today we hit a longer time domain and just the two movements. What does this mean? This means we can PUSH hard!! Yes we will hit an aerobic place during because its 20 mins long. This is a good thing, getting your body to produce much needed oxygen for your muscles will enhance your Fitness. Doing so whilst being very uncomfortable will increase your Intensity which will yield, yep you guessed it, yet more Fitness!
  • Who has the mettle to get 7 or more rounds?? This will mean running hard as & going unbroken every single time on the med ball! (Be sure to fully open those hips on the med ball by the way!).
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

.

Post number of ROUNDS to Beyond The Whiteboard

Pull that foot!

Posted in WODs | Comments Off on Wednesday 12/07/17

Tuesday 11/07/17

Kate. Pic: Angela Clancy.

Kate.
Pic: Angela Clancy.

WoD: Doozy!

Complete As Many Rounds/Reps As Possible in 4 Mins:

27 (21) Calorie Row

27 Alt Dumbbell Snatch

27 Pull up

.

REST 4 MINUTES

.

‘AMRAP’ Again in 4 Mins:

24 (18) Calorie Row

24 Alt Dumbbell Snatch

24 Pull Up

.

REST 4 MINUTES

.

AMREP’ One Last Time in 4 Mins:

21 (15) Calorie Row

21 Alt Dumbbell Snatch

21 Pull up

 

  • Interval training allows us to push our threshold a bit more thus raising our intensity level. The equal work to rest ratio on offer, as well as the lowering rep scheme, will allow us to be more consistent in how far through we make it in each AMRAP.
  • Some of you will make it back the rower/bike. Some of you may not. But ALL of you will have tried just as hard as each other & be more Fit for the effort.
  • The work starts out as a grunt & grind and ends with a decent amount of gymnastics skill/volume. Be as efficient as you can across each move and no sandbagging the row as ‘rest’!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

 

Post Number of Rounds/REPS from each amrap to Beyond The Whiteboard

scores.10:7:17

Posted in WODs | Comments Off on Tuesday 11/07/17

Monday 10/07/17

Kay. Pic: Angela Clancy.

Kay.
Pic: Angela Clancy.

WoD: “Beef Jerky!” 

For Time:

30 Push Jerks (70 / 47.5 kg)

100 Kettlebell Swings (24 / 16 kg)

30 Push Jerks (70 / 47.5 kg)

.

  • Not two weeks ago you were given a WoD with 25 Push Jerks sandwiched between a couple Med Ball Cleans. Remember it? If not click here. Today we prescribe that same weight. We have added a few more reps in but today you also get the “luxury” of the racks. Use today to get a Heavy Push Jerk overhead. Get in tune with your legs & hips because they are what drives that bar overhead, NOT your arms!
  • We will also get to see who has stable hip function in the second portion if them after you’ve hit a cool 100 KB swings. Be sure your hips are the driving force there too & not your low back!!
  • Hold the standards. Form is priority as always.
  • 13 min time cap. Scale As needed.

.

POST WoD: Bulletproofing #4

Come in & find out!!

.

  • These are your bulletproofing pieces that you will see featuring throughout July.
  • What is it you say? Well lets just keep that between us CBDer’s now hey. A little hint: it’ll be heavy, it’ll be awkward, & of course it’ll be fun!
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for “max rounds/reps”. You will be given sets & reps & time domains to hold, etc  but always with the quality of your movement in mind. Some will be gentle like today & some will be brutal. But they will ALL be adding your structural base to build you into stronger, bulletproof athletes!

.

Post TIME to Beyond The Whiteboard

How well do you know your own Hip Extension? Get ready to use it tomorrow!

Posted in WODs | Comments Off on Monday 10/07/17

Saturday 08/07/17

Assault Bike. Love it or Hate it?? Which is it to be???

Assault Bike. Love it or Hate it??
Which is it to be???

WoD: “Steady As She Goes”

Every Minute On The Minute x 30 Minutes, Alternate Between:

Min 1: Calorie Row, 50 seconds

Min 2: Dead-Ball To Shoulder, 50 secs

Min 3: Calorie Assault Bike, 50 secs

Min 4: Kettlebell Waiters Walking Lunge, 50 secs

Min 5: REST

 

  • Grunt & Grind, Get the job done!
  • Treat this like “Fight Gone Bad” & get as many reps as you can in the 50 seconds of work. Use the 10 remaining seconds in the minute to transition over to the next movement.
  • YOU choose the weight on the D-Ball. Clean it up to the shoulder then drop it back down on the pad in front of you. Alternate shoulders each rep.
  • You also choose your KB weight for the lunge. Use a single KB, rack it up on one side of your front rack then lunge your way up the gym. Swap sides after 10m.
  • Calories? You know the drill! Get moving!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

 

Post Number of REPS to Beyond The Whiteboard

 

Posted in WODs | Comments Off on Saturday 08/07/17

Friday 07/07/17

#TBT to that time Matt squatted so hard he broke his own shorts!!

#TBT to that time Matt squatted so hard he broke his own shorts!!

Strength WoD:  

For Load:

Back Squat

5 – 5 – 5 – 5 – 5

.

  • If you had to choose just one strength move that you could do for the rest of your life the Back Squat would be high up on the list. A Big “Bang-For-Your-Buck” compound movement, do this well and your human functionality just stepped up a notch!
  • Tempo is all important of course and today the Tempo is: 30X0. (basically that means 3 seconds on the way down and dive it straight back up!).
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

POST WoD: Bulletproofing #3

Come in & find out!!

.

  • These are your bulletproofing pieces that you will see featuring throughout July.
  • What is it you say? Well lets just keep that between us CBDer’s now hey. A little hint: it’ll be heavy, it’ll be awkward, & of course it’ll be fun!
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for “max rounds/reps”. You will be given sets & reps & time domains to hold, etc  but always with the quality of your movement in mind. Some will be gentle like today & some will be brutal. But they will ALL be adding your structural base to build you into stronger, bulletproof athletes!

Post Loads to Beyond The Whiteboard

Posted in WODs | Comments Off on Friday 07/07/17

Thursday 06/07/17

Ben. Pic: Angela Clancy.

Ben.
Pic: Angela Clancy.

WoD: “Smooth Criminal”

Complete As Many REPS As Possible in 20 Minute

of:

5 Pull Ups

10 Push Ups

15 Box Jumps (24 / 20″)

China Town Run

 

  • Today is a great workout to try new things out on your gymnastics. Be it whether you make that leap from banded to unassisted pull ups, or start building & attempting larger sets of push ups. If you have been on a the same scale for 5 or more WoDs in a row then its time to try new things!
  • If your regular pull ups are hot to trot hows your “Butterfly” form?? If you already have the “fly” then upscale to chest to bar pull ups.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

 

Post Number of ROUNDS to Beyond The Whiteboard

Thumbs AROUND, Knuckles UP!

 

Posted in WODs | Comments Off on Thursday 06/07/17

Wednesday 05/07/17

WoD: Feng Shui 

Complete As Many REPS As Possible in 15 Minutes

of:

50 – 40 – 30 – 20 – 10 (reps)

Kettlebell Swing (24 / 16 kg)

Ab-Mat Sit Up

.

…. Once you complete the above rep scheme …..

.

MAX Reps “Cluster” in time left (42.5 / 30 kg)

 

  • Swinging Annie takes a different direction today. Get through the reps on the Swing/Sit up combo and then your scoring can begin!
  • A “Cluster” is a squat-clean-thruster movement all combined to form one giant full range of motion medley. Don’t be fooled by the “lightweight” prescription on the barbell!!
  • Your score will be the number of Clusters you can do.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

POST WoD: Bulletproofing #2

5 Rounds For Quality:

14 Sumo Deadlifts (33% of your regular DL max)

30 Second Bent-Knee Hollow Hold after each set.

.

  • This is the second of our bulletproofing pieces you will see featuring throughout July.
  • Note you will likely see the term “for quality” written in. This is very important. NONE of the pieces you will get will be “for time” or for max rounds/reps. You will be given sets & reps to hit but always with the quality of your movement in mind. Some will be gentle like today & some will be brutal. But they will ALL be adding your structural base to build you into stronger, bulletproof athletes!
  • Working on your strength-stamina and postural-stamina we want to see the upmost control being held at all times.
  • Use a tempo of “slower down, faster up” on all reps. If you cannot control that tempo at 33% then 33% is too heavy for you. Bring it down.

 

Post number of Clusters to Beyond The Whiteboard

 

Posted in WODs | Comments Off on Wednesday 05/07/17

Tuesday 04/07/17

Charith. Pic: Angela Clancy.

Charith.
Pic: Angela Clancy.

WoD: Born Free (of grip!)

Complete As Many REPS As Possible in 6 Mins:

MAX Reps Power Snatch (52.5 / 35 kg)

**’EMOM’ 6 Toes To Bar**

REST 3 MINUTES

AMRAP in 6 MINUTES:

MAX Reps Hang Snatch (52.5 / 35 kg)

**’EMOM’ 6 Toes To Bar**

REST 3 MINUTES

AMREP in 6 MINUTES:

MAX Reps Snatch (52.5 / 35 kg)

**’EMOM’ 6 Toes To Bar**

 

  • Three variants of a highly skilled barbell movement will require full concentration on every single rep. Grip will be at a premium. Add in the Gymnastics element every minute & what do you have??
  • CROSSFIT!!
  • The Hang Snatch & Full Snatch are both SQUAT versions.
  • ‘EMOM’ = Every Minute On the Minute
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Happy Independence day to all our American friends 🙂

 

Post Number of REPS from each amrap to Beyond The Whiteboard

 

 

Posted in WODs | Comments Off on Tuesday 04/07/17

Monday 03/07/17

Wait! It's Monday Already?!? Pic: Angela Clancy.

Wait! It’s Monday Already?!?
Pic: Angela Clancy.

WoD: Shaken Not Stirred!

Every 90 Seconds For 15 Minutes (10 Rounds)

Complete:

10 Thrusters (35 / 25 kg)

10 Burpees

 

  • Intervals to kick off your week! Move fast, move well & hustle!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

POST WoD: Bulletproofing #1

10 Minutes For Quality:

10 Glute Bridges (w/3 second pause at the top)

10 Curl Ups

.

  • This is the first of our bulletproofing pieces you will see featuring throughout July.
  • Note you will likely see the term “for quality” written in. This is very important. NONe of the pieces you will get will be “for time” or for max rounds/reps. You will be given sets & reps to hit but always with the quality of your movement in mind. Some will be gentle like today & some will be brutal. But they will ALL be adding your structural base to build you into stronger, bulletproof athletes!

 

Post number of rounds (out of 10) to Beyond The Whiteboard

 

Posted in WODs | Comments Off on Monday 03/07/17

Saturday 01/07/17

Jac. Pic: Angela Clancy.

Jac.
Pic: Angela Clancy.

WoD: Sorry eh!

Complete As Many REPS As Possible in 20 Minutes

of:

100 Wall Ball Shots (9 / 7 kg, 10ft)

75 Dumbbell Push Press (20 / 15 kg)

50 Overhead Sit Ups (20 / 15 kg plate)

25 DBL Dumbbell Devils Press (20 / 15 kg)

MAX REPS Burpees Over The Dumbbells

 

  • Chippers are a great format of working out as you get to test out protocols & methods of attacking movements. You can see just how big you can go on sets when you know you’ve only got to hit the overall number the once.
  • Pick a couple moves today (not all of them!) and go BIG on them!! Who’s got 50, 60, 70+ unbroken wall balls in them??
  • If/When you get to the burpees at the end of the list get as many as you can!! It is a lateral jump over them, NOT DB-facing  ones.
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Happy Canada Day to all out Canadian CBDer’s!!!

 

Post Number of REPS to Beyond The Whiteboard

Now thats a big set!!

 

Posted in WODs | Comments Off on Saturday 01/07/17

Friday 30/06/17

Trent. Pic: Angela Clancy.

Trent.
Pic: Angela Clancy.

WoD: Dem Quads Tho!

Complete As Many Rounds As Possible in 20 Minutes

of:

10 Dumbbell Squat Cleans (20 / 15 kg)

15 Pull Ups

20 Box Jumps (24 / 20 “)

 

  • The variability of using dumbbells rather than standard barbells brings about so much adaptation, not just physical but also neurological too. By insisting your limbs/muscles fend for themselves your brain activity is already working more for you to stabilise, organise & produce force on its own merits. They are a great tool to fix any imbalances the may lie from side to side in regards to your muscles, AND will inherently make you stronger for it too! Plus you look bad-ass using them too!!
  • This WoD packs a punch, It comes courtesy of Mainsite & you will soon know about your legs just a few minutes into this. Be safe on the jumps! No prizes or medals for trying to finish your jumps before anyone else!! Get those legs up HIGH!
  • Note: Each rep of the DB clean must see one end of the DB touch the floor between each rep & you must pass hip-crease below knees (“below parallel”) each rep too. They’re a burner alright!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

 

Post Loads to Beyond The Whiteboard

“More Dumbbells, More Dumbbells, More Dumbbells”

 

Posted in WODs | Comments Off on Friday 30/06/17

Thursday 29/06/17

Synti. Pic: Angela Clancy

Synti.
Pic: Angela Clancy

Strength WoD:

For Load:

Hang Snatch

3 – 3 – 3 – 3 – 3 – 3 – 3

 

  • Some good work on the olé Olympic Lifting! The snatch & all its variants are a wonderfully complex movement. It take time to get really really good at this move and your strength gainzzzz take time to come to fruition.
  • This doesn’t come as linearly as say a back squat or deadlift. you can’t just add 5kg every time. you need to learn the basic positions. Master this positions & then when you think you have nailed the positions go back and re-learn them!
  • Most of your life in lifting Olympic movements will be spent at “light” weight (as compared to your squat) but just being in these key positions, learning to engage your hamstrings, your lat muscles. Feel exactly where the wight is being distributed in your feet. doing this time after time, rep after rep will pay divided for your future self and movement patterns need to be engrained.
  • Be prepared for a LOT of reps in warm up. don’t use this an excuse as to why you can’t hit X amount of kilos. If we don’r warm up your CNS (Central Nervous System) with the broom &/or empty bar then you won’t get the best out of yourself in the working sets.
  • no “finishers”, no WoD after the sets. Just the 7 working sets building to your heaviest 3-rep set (with good form), and a bunch of practice sets before it.
  • The Hang Snatch today is the SQUAT version. Work fast to get under the bar, all the way down!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

 

Post Loads to Beyond The Whiteboard

A classic display of some great, good & ugly lifting.

See if you can tell which is which.

(Hint, Big Aussie Chad is NOT one of the ugly lifters!)

 

Posted in WODs | Comments Off on Thursday 29/06/17

Wednesday 28/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

PRE-SALE ENDS WEDNESDAY NIGHT!!

.

WoD – “Hands-On Work”

Every 4 Minutes For 4 Rounds (16 mins),

Complete:

20 Deadlifts (60 / 40 kg)

15 Toes To Bar

10 Hang Power Cleans (60 / 40 kg)

.

  • Working in intervals allows us to push our intensity in the moment to a higher level. The work & rest concept is not new but it is effective! Work hard to get through your reps with great form & rest out whatever time remains in the 4-min window. You should be getting some rest! (Aim to get 90+ secs of rest each time).
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of completed rounds to Beyond The Whiteboard.

#CrossFitCommunity

.

Posted in WODs | Comments Off on Wednesday 28/06/17

Tuesday 27/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

PRE-SALE ENDS IN E.O.B WEDNESDAY!!

.

SKILLs & DRILLs:

Inversion & Handstandy Shenanigans!!

.

  • Getting upside-down is not just reserved for the kiddo’s! We wanna join in too!!
  • Inversion is all about body awareness & building strength within our own bodyweight. Too often CrossFitter’s can get caught up in barbell work and think thats the key to all consuming Strength gains. Sometimes CrossFit gyms can get caught up in this too and bias too much through tons of barbell work. Sometimes athletes & gyms alike also want to only put kipping movement in there as its “faster & more powerful”, etc etc. Only problem with that is if you haven’t developed appropriate time-under-tension and developed the stability-strength to hold our bodies through these positions & ranges, you are more likely to do yourself more harm than good in the long run.
  • Use strict & positional work to help you build amazing strength, both locally (arms, shoulders) and globally (midline, entire anteriorly & posteriorly through isometric contraction).
  • We also love the STRICT pressing movement as it builds that strength needed. Ain’t no-one got time for floppy unsafe handstand push ups where you can’t control yourself.
  • Today there is a level of challenge for EVERY member at every stage of ability, from your newbie to your seasoned Rooftop Veteran. Apply yourself to something that will develop you & your body strength/awareness and take it forward to awesomeness further down the line.
  • After all EVERY movement in Gymnastics is simply a scaled move for another version down the track. It doesn’t just stop with Handstand Push Ups on a wall!!
  • #MasterTheBasics!!

.

WoD – “The Unbroken Dream”

Complete As Many Rounds As Possible in 15 Minutes

of:

China Town Run

10 Unbroken Strict Handstand Push-Ups

>> 20 Double Unders every time you break a set <<

.

  • Anything unbroken is always a challenge. It may throw you out of your comfort zone if you like to pace and do specific sets & reps. Today don’t view the Double Unders as a punishment. View them as a skill piece dotted into the mix. today is all about finding out what we can do (safely) with our sets/reps. If you usually do sets of 5 HSPU or scale, and today you do sets of 6, then you have just developed as an athlete & CrossFitter.
  • There will of course be lots of scale options on offer for the HSPU. Each one will come with its specific number you need to hit before being hit with the Dubs for breaking.
  • Note: This is not about going to failure! DO NOT put yourself in a silly position upside for the sake of a rep & try to “beat the house”! Always leave a couple reps “in the tank”.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post Number Of ROUNDS to Beyond The Whiteboard.

.

Posted in WODs | Comments Off on Tuesday 27/06/17

Monday 25/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

PRE-SALE ENDS IN THREE DAYS!!

.

WoD – “True Extension”

Complete For Time:

50 Medicine Ball Cleans

25 Push Jerks (70 / 47.5 kg)

50 Medicine Ball Cleans

.

  • The Med Ball Clean is an awesome movement in practising the art of opening your hips fully. Thing is, most people forget that due to the fact its “Just a ball” & that its “light” weight.
  • Use your legs & hips FULLY before you use those arms.
  • The jerk is a heavy lift. You will need those awesome hips yet again to propel it up, Be sure you punch under hard!
  • Hold the standards. Form is priority as always.
  • 14 Min Time Cap. This WoD is designed as a quick one. Move fast on those med ball cleans!
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard.

.

Posted in WODs | Comments Off on Monday 25/06/17

Saturday 24/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

WoD – 

Complete For Time:

50 – 40 – 30 – 20 – 10 (reps)

Wall Ball Shots (9 / 7 kg, 10ft)

Box Jumps (24 / 20 ” Box)

.

  • The wall ball shot is an expression of our body flowing in full range of motion. Its not just an excuse to beat you down with repeatability. Get low, keep the chest up, AIM to hit the same spot each time. And above all else keep positive.
  • Lovely couplet this. Doesn’t it remind you of something familiar ??
  • Hold the standards. Form is priority as always.
  • 25 Min Time Cap.
  • Scale As needed.

.

Post TIME to Beyond The Whiteboard.

.

Posted in WODs | Comments Off on Saturday 24/06/17

Friday 23/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

WoD –  “Single Leg Nation!”

Complete As Many Rounds As Possible in 3 Minutes

of:

6 Power Cleans (52.5 / 37.5 kg)

6 Front Rack Lunges (52.5 / 37.5 kg)

.

Rest 1 Minute. Repeat for a total of 4 Cycles.

.

  • Seems simple huh? The beauty of this workout lies in its “Simplicity”. You have just two moves to focus on meaning you can push your threshold to a greater point.
  • The short time domain is there to demand, entice & encourage you to move faster than you want to.
  • The clean will feel moderate. The lunge not so much. The lunges are NOT walking ones. Do them in place.
  • Single leg work is so valuable to you. The benefits include: Better balance in your joints/muscles. Better symmetry in them. You will be more functional the more you incorporate single leg work. Increased Flexibility. They are great for your ‘Core’. The list could go on & on. Lets do this!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post number of ROUNDS from each AMRAP & total rounds to Beyond The Whiteboard.

.

Posted in WODs | Comments Off on Friday 23/06/17

Thursday 22/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

WoD –  “Skill & Sweat!”

[A]: For Time:

30 Muscle ups

(Scale to 60 Pull Ups & 60 Ring Dips broken into sets of 5 each).

.

[B]: For Distance:

10 Minute Row or Assault Bike*

.

  • Two very different aspects of Fitness today. Firstly a high skill gymnastics workout. If you have Muscle Ups you can chose from Rings or Bar (although the original designed benchmark is on the rings).
  • You can learn a lot about not only your gymnastics strengths but also about the volume that you are able to do (how many sets will it take you to do 30 reps??). If you scale to pull ups & dips we will do 60 reps of each and break them into batches of 5’s.
  • Alternatively if you are working toward your first muscle up today is a great day to add the transition into the mix as a scale. Whatever it be, choose something that will develop something for your future self.
  • The first part is capped at 10 minutes. The second part will begin two minutes after the time cap has kicked in (the 12:00 min mark).
  • On the rower (or bike) pace appropriately for the time domain. Ain’t no one winning a 10 minute “sprint”! By all means get as many metres as possible but remember you are on the machine for 10 straight minutes.
  • *= If on the Assault Bike we will measure calories as it is a benchmark workout in its own right!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

Post TIME from part-A & DISTANCE/CALORIES from part-B to Beyond The Whiteboard.

.

Posted in WODs | Comments Off on Thursday 22/06/17

Wednesday 21/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

Strength WoD –  “Slap Those Legs!”

For Load:

Sumo Deadlift

5 – 5 – 5 – 5 – 5

>> 15 V-Ups  (GHD SU upscale on offer) after each set. <<

.

  • The sumo deadlift is a fine variation of the deadlifting hinge pattern movements. If offer ups a different stance & grip to someone who maybe has trouble hitting a good set-up on the conventional deadlift. It also offer up a chance to develop your posterior chain (thats everything on the back side of your body) & hip stability.
  • Couple that with great gains in your quads, adductors & hip rotation this move can be a valuable skill in your toolbox.
  • Set up tight, drive through those legs and see the glorious weight raise before you!
  • After each set we will hit some Ab work. If you have prior volume & experience under your belt then it’ll be 15 GHD sit ups. If not it’ll be 15 V-Ups.
  • With that said today is a great day too learn about the GHD machine. We can show you where to set up the machine, the proper form & mechanics behind the sit up on it. And for the newer to it, we can either do some reps from parallel or simply learn to hold yourself in a supine hold to build up the strength to use it one day.
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Compare 02/11/16

.

Post LOADS to Beyond The Whiteboard.

.

Posted in WODs | Comments Off on Wednesday 21/06/17

Tuesday 20/06/17

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!! Click the weblink below to place your order!!

PRE-ORDERS NOW OPEN! 2 WEEKS ONLY!!
Click the weblink below to place your order!!

 2115nine CBD Hoody PreSale Link Here

Benchmark WoD –  “Nancy”

5 Rounds For Time:

China Town Run

15 Overhead Squats (42.5 / 30 kg)

.

  • The Overhead Squat is such a display of our human potential it should be viewed as a goal from everyone to fully master it.
  • Its simply not good enough to just slap a weight over your head and find a way somewhere near parallel & then hope for the best. Start light, like really really light. A broomstick will do. Then work on pressing that stick up as much as possible. Then with your normal squat stance start working on your range of motion until finally you reach there required depth WITH all the relevant points of performance a squat demands. Whilst all this is going on be sure that the stick overhead is still bing relentlessly pressed up to the sky. Feels good right?
  • Now do this all over again with a technique bar, then an empty bar. Then after it all is still going well add load ….slowly. This is called mastering a movement. Do this well and you progress will be endless for years to come!
  • Today the design of the WoD calls for the Overhead Squat to be done in 1-2 sets. Get after it.
  • Hold the standards. Form is priority as always.
  • 22 Min Cap. Scale As needed.
  • Compare 02/11/16

.

Post TIME to Beyond The Whiteboard.

.

Posted in WODs | Comments Off on Tuesday 20/06/17
Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss