Presenting the 3rd Annual WoD on the ROD Games. CrossFit CBD’s very own in-house Competition.

This year it was Mixed Pairs!

 

WoD 1: “As Easy As 1 – 2 – 3”

Both members find your MAX load in 5 Minutes for the following complex:

1 Clean

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2 Front Squats

+

3 Touch ‘n’ Go Dead Lifts

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• Rest 1 min then go into….

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WoD 2a & 2b: “MAX Out baby 1 & MAX Out baby 2”

Choose a partner to do just one task.

2a: MAX Calories on the Rower

2b: MAX Fat Bar Dead Lifts (75kg / 45kg)

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WoD 3: “The Revisit Or Is It?”.

Conga Style. Order is Female/Male:

For Time:

21 – 15 – 9 – 9 – 15 – 21: Assault Bike Calories

into..

15 – 12 – 9 – 9 – 12 – 15: Sandbag Zercher Squats

(10 Min Cap)

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WoD 4: “Synchronising Against The Grain”

Working together through the reps ahead:

For Time:

12 – 10 – 8 – 6 – 4 – 2: Synchronised Sandbag Ground To Overhead

• 4 Sandbag Facing Burpees Each

(10 Min Cap)

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WoD 5: “BabyKarenAnd ALittleBitMore”

One working; one “Resting”:

For Time:

175 Wall Balls (Non throwing partner to hold ball fully extended overhead)

(8 Min Cap)

 

Here is the Leaderboard from the 5 WoDs before the field was narrowed down to the top 3 teams. As you can see it was a close run race in many parts of the table.

Great job all day guys! Fab!!

 

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Grand Finalé – Top 3 Teams only go through, Winner Takes All!!

WoD 6: “That Dang Sandbag Again???”

For the title:

You Go – I Go style. Order is Female/Male. Each parter to complete all the work:

10m Shuttle Sprint

5 Cycles of:

• Sangbad Clean & Press, S’Bag Press, S’Bag Overhead Lunge L, Overhead Lunge R

10m Shuttle sprint

4 Rounds each, then into

20m Synchronised Sandbag Overhead Lunges

 

 

 

 

Big Congrats to Laura & Sim for taking out the title!

Great day on the Rooftop! Such a genuinely awesome Community Day!

 

Huge thank you to Niki Platis for the fabulous photos! Check out her work at nikiplatis.com