Author Archives: admin

WoD: “V for Vendetta” Complete As Mant REPs As Possible in 10 Minutes of: 3 Strict Pull Ups 6 V – Ups 6 Strict Pull Ups 9 V – Ups 9 Strict Pull Ups 12 V – Ups . Keep … Continue reading →

 WoD: “Upstairs Downstairs” Complete For Time:  Little Bourke Run 32 Thrusters Little Bourke Run 24 Thrusters Little Bourke Run 16 Thrusters . M: 35kg —-|—- W: 25kg . Ommph!!! The combination of running & thrusters is always a crows favourite, and why … Continue reading →

 WoD: “Twenty” Complete As Many Rounds As Possible in 15 Minutes   of: 20 Box Jumps 20 Dumbbell Snatch 20 Double Unders . M: 24″ box. 22.5kg —-|—- W: 20″ box. 15kg . Big chunky sets on the menu today. This … Continue reading →

Strength WoD – For Max Loads: Push Press 4 – 4 – 4 – 4 – 4 . Strength Day y’all! Going heavy is a wonderful part of a well rounded program. Barbell lovers will disagree but you cannot go heavy … Continue reading →

 WoD: “To Me; To You” In Pairs Complete As Many Rounds As Possible in 20 Minutes of: 5 Squat Snatch 7 Chest To Bar Pull ups . Time for a good ole partner workout!! Working with a buddy allows us … Continue reading →

 WoD: “Hamstring Sandwich” 5 Rounds, on the 4:00 Complete: China Town Run 40 Russian Kettlebell Swings . M: 32kg —|— W: 24kg . Targeting our hammies today in a big way. If you run on the forefoot/toes (as we all … Continue reading →

 Strength WoD: “Snakes & Ladders” For Load  Front Squat: 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 … Continue reading →

 2019 CBD Benchmark Cycle WoD – Retest Hero WoD “J.T” Complete For Time: 21 – 15 – 9 (reps) Handstand Push-Ups Ring Dips Push Ups . This WoD was created to honour In honour of Navy Petty Officer 1st Class Jeff Taylor, … Continue reading →

 OLY Strength WoD: For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy Day Y’all!!!! 10 sets of 2 is an amazing way … Continue reading →

 WoD: “Carry On Laughing” Complete 4 Rounds For REPS   of: 1 Minute of Sumo Deadlift High Pulls 1 Minute of Toes To Bar 1 Minute of Calories, Concept 2 Rower 1 Minute of REST . Rotate immediately to the next … Continue reading →

 WoD: “Chariots Of Fire” Complete For Time: 1 (CBD) Mile Run 150 Double Unders 50 Burpees 800m Block Run 100 Double Unders 35 Burpees China Town Run 50 Double Unders 20 Burpees . The Open is over and its time … Continue reading →

  Strength WoD – “8 Mile” For Loads: [A]: Overhead Squat (Pause on 1st rep) 3 – 3 – 3 [B]: Snatch Balance 3 – 3 – 3 [C]: Hang Snatch 2 – 2 – 2 [D]: Snatch 1 – 1 – 1 … Continue reading →

 2019 CBD Benchmark Cycle WoD – Hero WoD “D.T” Complete 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks . M: 70 kg —|— W: 47.5 kg . If you aren’t aware yet of what all … Continue reading →

 WoD: “Maximus Aurelius” Complete As Many Rounds As Possible in 12 Minutes   of: China Town Run Max Reps Strict Pull Ups Max Reps Strict Ring Dips . The beauty about this workout is it’s super deceptive in nature. The China Town … Continue reading →

WoD: “Don’t Cry For Me Argentina” Complete For Time   50 – 40 – 30 – 20 – 10 (reps): Medicine Ball Clean AbMat Sit Ups . M: 9kg —|— W: 6kg . HoooooHah!! Within the CrossFit Community we describe fitness as “Increased Work … Continue reading →

  Strength WoD – “Chop Suey!” For Loads: Sumo Deadlift 3 – 3 – 3 – 3 – 3 . Strength Day y’all! The Sumo Deadlift is an amazing way to train the deadlift/hinge movement pattern. Going wider with the legs will … Continue reading →

 CrossFit Open WoD: “20.5” Complete For Time, (with a 20 Min Cap), AND Partition Any Way YOU Choose! : “RX”: 40 Muscle Ups 80 Calorie Row 120 Wall Ball Shots . ♀: 6kg Ball to 9ft ♂: 9kg Ball to … Continue reading →

 WoD: “????” Complete 5 Rounds For Time: 12 Burpees 6 Hang Power Snatch . M: 62.5kg —|— W: 42.5kg . Lovely little piece to end the working week!! Sometimes your fitness just needs a good ole dose of short, intense … Continue reading →

 WoD: “4 + 4 x 4 = ???” Complete As Many REPs As Possible in 14 Minutes   of: 4 Alternating Dumbbell Snatch 4 Dumbbell Box Step Ups 4 Strict Pull Ups . M: One 22.5kg, 24″ Box —|— W: One 15kg, 20″ Box. … Continue reading →

 WoD: “30 For 30” Complete As Many Rounds As Possible in 7 Minutes   of: 15 Thrusters 15 Push Ups 30 Double Unders . M: 40kg —|— W: 30kg . REST 3 MINS THEN………. . Complete As Many Rounds As Possible in 7 Minutes   of: … Continue reading →

 Partner WoD: “You Can’t Stand In Two Boats!” In Teams of 2, Complete For Time: 5000m Row . Non-rowing partner to complete the following before swapping back onto the rower…. 3 Wall Walks 6 Strict Knees To Elbows . Fun … Continue reading →

 CrossFit Open WoD: “20.4” Complete For Time (with a 20 Min Cap): “RX”: 30 Box Jumps 15 Clean and Jerks, 29 | 43 kg. 30 Box Jumps 15 Clean and Jerks, 38 | 61 kg. 30 Box Jumps 10 Clean … Continue reading →

  Strength WoD – “Splitting Hairs” For Loads: Split Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 . Strength Day y’all! The Split Jerk is a beautiful movement that requires us to display speed, power, strength, … Continue reading →

2019 CBD Benchmark Cycle WoD – Retest “Shipwrecked!!” Complete each round  for time of: On the C2 rower, perform 10 rounds of: Pull a sub-1:30/500-m (1:45/500-m) pace for as long as possible . Rest 1 minute between rounds The score … Continue reading →

 WoD: “Swing Low” Complete As Many Rounds As Possible in 15 Minutes   of: 6 Muscle Ups 24 Kettlebell Swings . M: 24kg —|— W: 16kg . Fun one to tackle today guys! Although one round has “just” 30 reps there is … Continue reading →

CBD Benchmark Cycle WoD: Strength WoD: “The CrossFit Total” For Load Back Squat 1 – 1 – 1 Strict Press 1 – 1 – 1  Deadlift 1 – 1 – 1 . Time to see where we are at!! Re-testing … Continue reading →

 WoD: “Seamstress Sufferfest” Complete 3 Rounds For Time: Seamstress Run 21 Burpees To 6″ Target . Let’s go!!! Kicking off the week with a bang! So, with a workout that is on the more “simple” side of things there is … Continue reading →

 CrossFit Open WoD: “20.3 / 18.4” Complete For Time (with a 9 Min Cap) “Diane”: 21 – 15 – 9 Deadlifts Handstand Push Ups . Directly into…….  . 21 – 15 – 9 Deadlifts 50ft Handstand Walk after each Deadlift … Continue reading →

  Strength WoD – “In Harmony” For Loads: Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3 . Strength Day y’all! The Snatch is a mighty technical movement. One that requires all the stars to align and … Continue reading →

  Strength WoD – “Perfect Blend” For 20 Minutes: 10 Deadlifts  10 Strict Handstand Push Ups . Choose the loading on the barbell . Lovely combination of movements on the menu today. This will be a far cry from the workouts of the … Continue reading →

  Strength WoD – “That’s a Spicy Wall-a-Ball” For Time: Row 1000m / 850m 50 Wall Ball Shots 30 Box Jump Overs . M: 9kg ball to 10ft. 24″ box. —|— W: 6kg to 9ft. 20″ box. . Yesterday we went long, … Continue reading →

 WoD: “Hanging Tough” Complete 5 Rounds For Time: China Town Run 15 Dumbbell Hang Squat Clean & Jerks 9 Weighted, Strict Pull Ups . M: Two 22.5kg for the C/J. One 22.5kg for the Pull-Ups —|— W: Two 15kg for the C/J. One … Continue reading →

  Strength WoD – “K.I.S.S” For Loads: [A]: Strict Press 3 – 3 – 3 – 3 – 3 [B]: Underhand Bent Over Row 5 – 5 – 5 – 5 – 5 [C]: L – Sit 5 x Max Effort Hold … Continue reading →

 WoD: “Always On The Go” Complete As Many Rounds As Possible in 15 Minutes   of: China Town Run 15 Bodyweight Deadlifts . Sometimes you are presented with workouts that look “easy” or “harmless” enough. Today could very well qualify for that … Continue reading →

 Strength WoD: “Quick Draw McGraw” For Load  Hang Power Clean: Every Minute On The Minute, For 15 Mins…… Mins 1 – 5: 5 Reps Mins 6 – 10: 3 Reps Mins 11: – 15: 1 Rep  . Heavvvvvvveeeeeyyyyy Day!! This … Continue reading →

2019 CBD Benchmark Cycle WoD – Re-test “Angie” Complete for time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats . Another retest of your 2019 CrossFit CBD Benchmark Cycle!! (You didn’t think we’d forgotten about these … Continue reading →

  Strength WoD – “Deuces High” For Loads: Back Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Strength Day y’all! The king/queen of lifts, the Back Squat, is a … Continue reading →

 WoD: “Mercury Rising” Complete 5 Rounds For Time: 18 Alternating Dumbbell Snatch 12 Toes To Bar . M: 22.5kg  —|— W: 15kg. . Back to school after the highs of the Open WoD on Saturday. That day we complete. All other … Continue reading →

 CrossFit Open WoD: “20.1” Complete 10 Rounds For Time: 8 Ground To Overhead 10 Bar Facing Burpee . “RX” M: 43kg. —|— W: 29kg. . “Scaled” M: 29kg . —|— W: 20kg Time cap: 15 minutes   . This one will hurt. A LOT!!!! Should … Continue reading →

 WoD: “T’was The Night Before Christmas” Complete As Many Rounds As Possible in 9 Minutes   of: China Town Run 9 Sumo Deadlift High Pulls 15 Push Ups . M: 52.5kg. —|— W: 35kg. . REST 4 Minutes . Complete As Many Rounds As Possible in … Continue reading →

 WoD: “No Retreat, No Surrender” Complete 8 Rounds, Each For Time: 15 / 10 Cal. Row . REST 2 Mins between efforts. . Spicy interval rowing WoD coming uptcha on the Rooftop!! Similar to the infamous 8 x 250m Rowing … Continue reading →

 WoD: “Holding Up Your End Of The Bargain” Complete 3 Rounds For Time of: 3 Minutes of Handstand Hold in as few sets as possible (AFSAP). . After each round, perform 5 burpees for each handstand set — e.g., if … Continue reading →

 WoD: “Shovelling Dirt” Complete For Time: 100 Air Squats 75 Kettlebell Swings 50 Dumbbell Box Step Ups 50 Single Arm Dumbbell Push Jerks (25 e/arm) 100 Air Squats . M: 24kg ‘KB’. 22.5kg ‘DB’. 24″ Box.  —|— W: 16kg ‘KB’. … Continue reading →

 Strength WoD: “En Guarde!” For Load  Clean & Jerk: 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1  . Heavvvvvvveeeeeyyyyy Day!! The Clean & Jerk is as much about speed, technique & … Continue reading →

 ‘Open’ WoD: “12.4 / 13.3” Complete As Many Rounds As Possible in 12 Minutes   of: 150 Wall Ball Shots 90 Double Unders 30 Muscle Ups . M: 9kg to 10ft. —|— W: 6kg to 9ft. . Hitting up an old classic today. With … Continue reading →

 WoD: “Making Shapes” 21 – 15 – 9  (reps) of: L-Pull Ups Strict Handstand Push Ups . Super test of upper body gymnastics looking to develop strength, stamina, skill-set, ability, etc. The reps are low today overall BUT the standards are … Continue reading →

 WoD: “The Never-Ending Story” Complete As Many Rounds As Possible in 15 Minutes   of: 8 Dumbbell Hang Squat Cleans 10 Alternating single Arm Dumbbell Snatch 12 Burpees Over The Dumbbells . M: 22.5kg. —|— W: 15kg. . Hella hectic combination going on the … Continue reading →

 Strength WoD: “Beef Jerky” For Load  Push Jerk: 3 – 3 – 3 – 3 – 3 – 3 – 3  . Heavvvvvvveeeeeyyyyy Day!! The push jerk is the culmination of the ‘press series’ within the foundational movements of CrossFit. First … Continue reading →

 WoD: “Ded Leg” 15 – 12 – 9 – 6 – 3 (Reps)   of: Deadlift Box Jump . M: 125kg. 30″ Box. —|— W: 85kg. 24″ Box. . Classic combination offered up today. There is something simply beautiful when you match … Continue reading →