Author Archives: admin

  WoD: “Everest” Sumo Deadlift High Pull 5 – 5 – 5 – 5 – 5 . Strength days, or “heavy days” are to be respected within the CrossFit prescription & programming. They are just as valuable as your “metcon” workouts. … Continue reading →

  WoD: “Helen Of Troy” Complete As Many Rounds As Possible in 15 Minutes  of: Row 500m (400m) 21 Kettlebell Swings 12 Pull-Ups . The kipping pull-up. A controversial movement that can polarise the fitness communities around the world. Some believe … Continue reading →

   WoD: “Squeaky Clean” Complete 3 Rounds For Time  of: 15 Squat Cleans 30 Push-Ups . Smashing workout today! This one is purely designed to allow you to express your power output. You choose the weight on the barbell that is … Continue reading →

   WoD: “Have Abs, Can Jump” With A Clock Set For 12 Minutes Complete The Following For REPS: 1 Minute of Box Jumps 1 Minute of AbMat Sit-Ups 2 Minutes of Box Jumps 2 Minutes of V-Ups 3 Minutes of Box … Continue reading →

  WoD: “Thrusterbuddy” Thruster 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . You are stranded on a deserted island. For whatever reason you have been left with a barbell … Continue reading →

  Partner WoD: “8” Complete As Many REPS As Possible in 8 Minutes of: 80 (60) Calorie Row Max Wall Balls in time remaining . REST 4 Mins . Complete As Many REPS As Possible in 8 Minutes of: 800m Block Run … Continue reading →

  WoD: “Float Like A Butterfly” Complete As Many REPS As Possible in 14 Minutes of: 7 – 6 – 5 – 4 – 3 – 2 – 1 Muscle-up *20 metre walking lunge after each set . Super tricky gymnastics couplet … Continue reading →

Todays workout is in memory of Emma R. Emma was a former member of CBD who had been a loyal member with us for over 3 years. Sadly she passed away four years ago & is sorely missed by all who knew her. She will not … Continue reading →

  WoD: “Power To The People” For Load: Power Snatch 3 – 3 – 3 – 3 – 3 . Weather update!! We decided to shift some workouts around this week as the smoke/haze isn’t great today. Hence we have a Heavy … Continue reading →

  WoD: “Backing It Up” For Load: Back Squat 3 – 3 – 3 – 3 – 3 . Heavy Dayyyyyyyyyy!!!!! The back squat as most people know is AN AMAZING strength building movement. It literally works nearly everything in your … Continue reading →

  WoD: “Not For Time” Complete As Many Rounds As Possible in 12 Minutes of: 6 Strict Handstand Push-Ups 30 Double Unders . Time to get upside down!! The strict handstand push-up is an unbelievably valuable & must-have tool to have in … Continue reading →

 WoD: “The Impossible Dream”  . Every 5 Minutes For 5 Rounds Complete: China Town Run 12 (9) Assault Bike Cal / 15 (12) Row Cal 15 Toes To Bar . Running is a wonderful thing. Its one of those exercises … Continue reading →

  WoD: “Clean Up Your Act” For Load: Clean & Jerk 1 – 1 – 1 – 1  -1 . Ending the working week on a lovely “heavy day”. These days are fantastic for refining the techniques that live behind the … Continue reading →

  We are so humbled & honoured to have been able to service the Melbourne City Community, helping hundreds, if not thousands, of people realise their dreams & potential.  Thank-you. . 8 years a proud CrossFit Affiliate. We are stoked to be able to play but a … Continue reading →

  WoD: “Over The Hill” ‘AMRAP’ in 4 Minutes of: 30 (22) Calories, Concept 2 Rower 15 Burpee Over The rower . REST 1 Minute then go again from the top. Repeat for 3 cycles total. . Assault Bike Version will … Continue reading →

  WoD: “Not For Time” 5 Rounds of Continuous Movement of: 9 Strict Chin-Ups 20 Slow, Controlled AbMat Sit-Ups . Due to the poor air quality hitting Melbourne right now we have decided to cut back on the high intensity hullabaloo … Continue reading →

  WoD: “Dead To The World” For Load: Deadlift 5 – 3 – 3 – 1 – 1 – 1 . Back to the daily grind today so to speak. For many today represents the first day “back at it” after … Continue reading →

 WoD: “Equilibrium”  . Complete As Many Rounds As Possible in 30 Minutes of: 15 Burpee Box Jump Overs 20 Single Arm Alternating Dumbbell Snatch Run 1 “CBD Mile” 15 Burpee Box Jump Overs 30 Single Arm Alternating Dumbbell Snatch Run 800m … Continue reading →

 WoD: “Back To School”  . Complete As Many REPS As Possible in 14 Minutes of: 9 Thrusters Row 750m (600m) 15 Thrusters Row 750m (600m) 21 Thrusters Row 750m (600m) . M / W: You choose the load on the barbell. … Continue reading →

 WoD: “Multiplication”  . Complete As Many REPS As Possible in 12 Minutes of: 1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats 2 Strict Pull-Ups, 4 Push-Ups, 6 Air Squats 3 Strict Pull-Ups, 6 Push-ups, 9 Air Squats Etc….. Continue adding … Continue reading →

“Swing or Bust!” Complete For Time: 150 Kettlebell Swings . Every time the kettlebell stops swinging go and do 20 Burpee to Bar and then pick up where you left off (NO LOOPHOLES. The KB stops motion = burpees) . … Continue reading →

“Short & Fast!!” Complete each one for time: 8 x 250m Row . Rest as needed between efforts . A true classic on the menu today. This is a test of true grit & heart. You wouldn’t think it as … Continue reading →

“The Hangover Continues” Complete 3 Rounds For Time of: 60 Double Unders 45 Wall Ball Shots 30 Dumbbell Lunges 15 Overhead Sit Ups . M: 10ft line for wall balls. —|— W: 9ft line for wall balls.  For all loadings … Continue reading →

“Hungover” Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 21 Dumbbell Deadlifts 9 Burpees . If you are coming in today it is likely because you just want to get moving again after all the … Continue reading →

“Boxing Day Burn Off!!” Complete For Time: Run 5 km . MERRY CHRISTMAS!!!!! If you feel like getting out & about and moving try this little nugget out. Plan your favourite route out and go get it. (If you don’t have … Continue reading →

“Lunges Before Lunches” Complete 4 Rounds Of: Run 400m 50 Walking Lunges . MERRY CHRISTMAS!!!!! We hope you have had an amazing year with us up on the Rooftop!! We have enjoyed seeing each & every one of you make … Continue reading →

 WoD: “Pendulum” Complete As Many Rounds As Possible in 15 Minutes of: 15 (12) Calories 12 Kettlebell Swings 9 ‘KB’ Goblet Squats . Well we have nearly reached the big day! 2019 has been a hectic year in CrossFitland. Lots … Continue reading →

On The Twelfth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “13.4” Complete As Many REPs As Possible in 7 Minutes of:  3 Clean & Jerks 3 Toes To Bar 6 Clean & Jerks 6 Toes To Bar 9 … Continue reading →

On The Eleventh Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Hope” Complete For 3 Rounds For REPS of:  1 Minute of Burpees 1 Minute of Power Snatch 1 Minute of Box Jumps 1 Minute of Thrusters 1 Minute … Continue reading →

On The Tenth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Flight Simulator” Complete For Time:  5  – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 … Continue reading →

On The Ninth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Michael” Complete 3 Rounds For Time:  800m Block Run 50 Barbell Good Mornings 50 Straight Leg (AbMat) Sit Ups . Our annual end of year celebration continues with … Continue reading →

On The Seventh Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Macho Man” Every Minute On The Minute, For 10 Minutes, Complete:  3 Power Cleans 3 Front Squats 3 Push Jerks . M: 62.5kg —|— W: 42.5kg . After 10 rounds … Continue reading →

On The Sixth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Open 16.3” Complete As Many Rounds As Possible in 7 Minutes of:  10 Power Snatch 3 Bar Muscle Up . M: 35kg —|— W: 25kg . Our annual … Continue reading →

On The Sixth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “2018 Team Series Event 6” In Pairs Complete 2 Rounds For Time of:  100 Calorie Row 50 Handstand Push Ups . Swap over every 25 Cals. HSPU can be … Continue reading →

On The Fifth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Hotshots 19” Complete 6 Rounds For Time:  30 Air Squats 19 Power Cleans 7 Strict Pull Ups China Town Run . M: 62.5kg —|— W: 42.5kg . Our annual end … Continue reading →

On The Fourth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . TWO THINGS!!! Eeeeeeeeekkk!!! . “Open WoD 12.1″ Complete As Many Reps As Possible in 7 Minutes of:  Burpees . M: & W: Jump to a 6” target . Rest 3 Minutes … Continue reading →

On The Third Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Kelly” Complete 5 Rounds For Time:  China Town Run 30 Box Jumps 30 Wall Ball Shots . M: 24″ box. 9kg to 10ft —|— W: 20″ box 6kg to 9ft … Continue reading →

On The Second Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Amanda” 9 – 7 – 5 Reps For Time:  Muscle Up Snatch . M: 62.5kg —|— W: 42.5kg . Our annual end of year celebration continues with this years edition … Continue reading →

On The First Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Jackie” For Time:  Row 1000m 50 Thrusters 30 Pull Ups . M: 20kg —|— W: 15kg . Our annual end of year celebration continues with this years edition … Continue reading →

 Strength WoD: “Get In The Hole!” For Load  Hang Squat Clean: 1 – 1 – 1  -1 – 1 – 1 – 1 – 1 – 1 – 1 . Start a new set every 90 seconds . Heavy day two … Continue reading →

 WoD: “The Long & Winding Road” Complete 5 Rounds For Time: 35 Ring Rows 25 Kettlebell Swings 15 Burpees Over The Kettlebell L-Sit Hold on the Rings* . M: 24kg —|— W: 15kg . *= Spend 10 seconds on the L-sit for … Continue reading →

WoD: “Cool Runnings” Complete As Many Rounds As Possible in 20 Minutes of: China Town Run . After each run REST the exact same time it took you before going again. . HoooooooooEeeeee!!!! This is a helluva WoD to round … Continue reading →

WoD: “Keep On Rolling” Complete Six 2-Minute Rounds For REPS of: Row 12 / 9 Calories 9 Push /jerks Max Reps Toes To Bar in Time left . M: 42.5kg —|— W: 30kg . This will feel interval-esqe in its … Continue reading →

 Strength WoD: “Death Valley” For Load  Deadlift: 10 – 8 – 6 – 4 – 2 . Big numbers. Big effort. Big outcome!! There are some big sets ahead here. The decreasing rep scheme is designed to allow us to … Continue reading →

WoD: “Anchorman” Complete As Many Rounds As Possible in 12 Minutes of: 3 Weighted Pull Ups 6 Dumbbell Push Ups 9 Dumbbell Squats . M: Pair of 15kg Dumbbells —|— W: Pair of 10kg Dumbbells (Use one Dumbbell for the pull ups. … Continue reading →

WoD: “Pain & Gain” [A]: Pre Workout 10 Minutes to build to a “Heavy” 3 Touch & Go Power Cleans . [B]: WoD: For Time 10 Power Cleans 50 Double Unders 8 Power Cleans 40 Double Unders 6 Power Cleans … Continue reading →

 WoD: “Snowball” Complete For Time: Row 1000m / 800m 100 Air Squats 100 Wall Balls 50 Burpees 25 Handstand Push Ups . M: 9kg ball to 10ft —|— W: 6kg ball to 9ft . The chipper. A tried & tested … Continue reading →

2019 CBD Benchmark Cycle WoD (Retest) –  “20/20 Vision” Every Minute On The Minute, For 20 Minutes, Complete: 1 (Squat) Snatch . Today is about Strength AND Technique! The idea here is to, if moving well enough, to and load … Continue reading →