Author Archives: admin

 Partner Hero WoD: “Jerry” For Time:  Run 1 Mile (together) Row 2000m (swap every 500m) Run 1 Mile (together) . This workout was created to honour Sgt Major Jerry Dwayne Patton, 40, click here to see its first posting on .Com … Continue reading →

 Strength WoD: “Decadent” For Load  Overhead Squat: 10 – 10 – 10 – 10 – 10 . August is here and with it comes our annual “Hero Month”. Buckle yourselves in for a bumpy ride. We kick things off tomorrow with … Continue reading →

 WoD: “Countdown” Complete For Time The Following Rep Scheme,  60 – 40 – 20: Dumbbell Snatch L-Sit (Seconds) Hand-Release Push Ups . M: 22.5kg. —|— W: 15kg. . July has come & gone already!! Can you believe it?!?! When you look back on a … 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 →

Hi guys. We just wanted to put up a post to let you about that tomorrow on TUESDAY 30th JULY. We are doing the classic Strength Day WoD, The “CrossFit Total” a re-test as part of your CBD Benchmark Cycle Series. (Click … Continue reading →

 WoD: “Hashtag Fitness” Every Minute On The Minute, For 18 Minutes, Alternate Between : Odd Mins: 20 / 15 Calorie Row Even Mins: 15 Burpees . Helloooooo Monday! This is Fitness is a nutshell. Sheer work capacity. Sheer will power. Sheer … Continue reading →

 WoD: “Vindaloo” Complete For Time : 75 Kettlebell Swings 500m Kettlebell Suitcase Carry 75 Kettlebell Swings . M: & W: Choose your own weight for the Kettlebell . Putting there thinking back on you today. YOU get to choose the weight you will use … Continue reading →

 WoD: “Feeling The Grind” Complete As Many Rounds As Possible in 16 Minutes  of: 12 Single Arm Dumbbell Push Press (6L/6R) 18 Dumbbell Goblet Lunges 60 Double Unders . M: 25kg. —|— W: 17.5kg. . Going with some single arm & single leg … Continue reading →

  WoD: “Go Hard Or Die Trying” Complete For Time: 30 Power Snatch** . M: 52.5kg. —|— W: 35kg. . Going on from last weeks efforts on the 30 Clean & Jerks at this weight we turn our attention to the Snatch. Specifically the … Continue reading →

 Strength WoD: For Load: Deadlift 1 – 1 – 1 – 1 – 1 . POST WoD Row 500m TT . The Deadlift, so crucial is it to keeping our functionality and independence in everyday life it should be seen … Continue reading →

2019 CBD Benchmark Cycle WoD – Restest “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!! This one is a true classic and … Continue reading →

  WoD: “Float Like A Butterfly” Pre-WoD: Hit a Heavy Set of 3: Hang Squat Clean Thruster (AKA the “Cluster”) . WoD: 21 – 15 – 9 (reps) For Time:: Dumbbell Hang Squat Clean Thrusters Box Jump Overs . M: 2 x … Continue reading →

 WoD: “Are You Gonna Go My Way” With A Running Clock Complete: 0:00 – 8:00: Run 1 Mile 8:00 – 10:00: REST 10:00 – 15:00: Max Reps Handstand Push-Ups 15:00 – 17:00: REST 17:00 – 25:00: Run 1 Mile 25:00 … 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: “Razors Edge” Complete For Time: 1000m Row 30 Clean & Jerks . M: 52.5kg. —|— W: 35kg. . On yer marks. Get set. GO!!!! Time to race so to speak. Don’t confuse this for us saying to disregard all semblance of technique … Continue reading →

 WoD: “Retsaocrellor” Complete For Time The Following Rep Scheme: . 30 – 25 – 20 – 15 – 10 – 5 Unbroken Wall Ball Shots Vs 5 – 10 – 15  – 20 – 25 – 30 Unbroken Kettlebell Swings … Continue reading →

 Strength WoD: For Load: Back Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 . 3 Second eccentric (lower) on EVERY rep 3 Second pause on the FIRST rep of each set . The Back … Continue reading →

  WoD: “Witness The Fitness” Complete As Many Rounds As Possible in 15 Minutes of: 15 Sumo Deadlift High Pulls 10 Push Press 5 Bar Muscle Ups . M: 35kg. —|— W: 25kg. . Lightweight workouts are so often misunderstood in terms of their … Continue reading →

  WoD: “Please Release Me!” Complete 5 Rounds For Time: of: 75 Double Unders 15 Toes To Bar 15 Hand Release Push Ups . Shoulder pump Saturday coming your way!! Been a big week (as always!!) on the Rooftop of Dreams. … Continue reading →

  WoD: “Ode To The Wall Ball” Complete As Many REPS As Possible in 9 Minutes of: 3 Hang Power Snatch 12 Wall Ball Shots 6 Hang Power Snatch 12 Wall Ball Shots 9 Hang Power Snatch 12 Wall Ball Shots 12 … Continue reading →

 Strength WoD: For Load: Push Press + Push Jerk + Split Jerk 1  – 1 – 1 – 1 – 1 – 1 – 1 . Super fun strength day today. The three moves listed above will be done in … Continue reading →

  WoD: “Easy As 1 – 2 – 3 Right???” Complete As Many Rounds As Possible in 17 Minutes of: 10 / 6 Strict Pull Ups* 20 Air Squats 300m / 200m Row . *= If you break on the pull … Continue reading →

  WoD: “Jelly Legs” Complete 4 Rounds For Time of: China Town Run 12 Thrusters . M: 42.5kg. —|— W: 30kg. . What do you think of when you see Thrusters programmed? Do you fear them? Do you love them? Do you see … Continue reading →

 Strength WoD: For Load: Deadlift 15 – 12 – 9 – 6 – 3 . The Deadlift. A seminal movement in all of the strength building moves out there in “Fitness Land”.  Quite simply if we don’t practice this fantastic … Continue reading →

  Partner WoD: “The CBD Hundreds” Complete As Many Rounds As Possible in 22 Minutes of: 100 Burpees To Bar 10 Synchronised Dumbbell “Clusters” 100 Overhead Squats 10 Synchronised Dumbbell “Clusters” 100 Shoulder To Overhead 10 Synchronised Dumbbell “Clusters” . M: 42.5kg. … Continue reading →

 WoD: “Walk (or run?) The Plank” Complete 3 Rounds For Time of: 21 Power Cleans China Town Run Plank Hold* . *Hold Plank for the same time it took you to complete your run . Interesting little nugget today. This … Continue reading →

 WoD: “Afterburners” 5 Rounds, 2:00 Work / 2:00 Rest of: 20 (15) Calorie row Max-Rep Handstand Push-Ups . Practice & Play for 7 minutes on Scales and Handstand Holds beforehand . Super fun interval workout today. We will be going hard … Continue reading →

 Strength WoD: For Load: Back Squat 3 – 3 – 3 – 3 – 3 . 2 Second eccentric (lower) on EVERY rep 3 Second pause on the FIRST rep of each set . The Back Squat is one of … Continue reading →

 WoD: “Unyielding” Complete As Many Rounds As Possible in 15 Minutes of: 9 Strict Press 15 Pull ups 45 Double Unders . M: 47.5kg. —|— W: 30kg. . Strict Pressing overhead isn’t necessarily the most sexy of movements to do in a … Continue reading →

 WoD: “Rollercoaster” Complete For Time The Following Rep Scheme: . 5 – 10 – 15  – 20 – 25 – 30 Unbroken Wall Ball Shots Vs 30 – 25 – 20 – 15 – 10 – 5 Unbroken Kettlebell Swings … Continue reading →

 WoD: “40 / 20” . With 35 Minutes On The Clock, 40 Seconds WORK 20 Seconds REST Go As Far As You Can (Or Complete it?) in The Following….: . 100 Alternating Dumbbell Snatch 75 Box Jump Overs 50 Dumbbell box … Continue reading →

 WoD: “The Journey” For Time: Row 5 km Some may view this as not a CrossFit Workout. We can assure you it is very much a CrossFit workout! One stream of the 10 General Physical Skills is Cardiovascular / Respiratory … Continue reading →

 WoD: Deathly Hallows . 5 Rounds, A New Round Starting Every 3 Minutes: 30 Double Unders 30 Push Ups 3 Deadlifts . M & W: Deadlift, 80% of your 1-Rep Max . Some Fast & Heavy movements today. We want to push the … Continue reading →

  **BRAND NEW** 2019 CBD Benchmark Cycle WoD – “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 Clean & Jerks 9 Toes … Continue reading →

 Strength WoD: For Load: Thruster 3 – 3 – 3 – 3 – 3 – 3 – 3 . The Thruster is a full bodied, all in one, bang for buck for strength builder! Combining the front squat with the … Continue reading →

 WoD: Strict “Nicole” Complete As Many Reps As Possible in 20 Minutes of: China Town Run Max Reps Strict Pull Ups . Fresh start to the week today. This is a play off of the old classic benchmark WoD “Nicole” which … Continue reading →

 WoD: MAXimum Skills!! . 5 Rounds For Time: 1 Sub-45 second 250m / 200m Row 50 Unbroken Double Unders . If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to … Continue reading →

 Strength WoD: For Load: Front Rack Lunge 10 – 10 – 10 – 10 – 10 . Post WoD Tabata L-Hang / Tuck (8 x :20s on / :10s off) . The Front Rack lunge is a great tool to … Continue reading →

 **BRAND NEW** 2019 CBD Benchmark Cycle WoD – “Hope” Complete 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 of Chest To Bar Pull … Continue reading →

 WoD: “Up-Down, Up-Down, Up-Down” Complete For Time: 21 – 18 – 15 – 12 (reps) Sumo Deadlift High Pulls Strict Ring Dips . M: 42.5kg — | — W: 30kg . Classic “Couplet” on the books today. Both movements can lay claim to be … Continue reading →

 Strength WoD: For Load: Power Clean 5 – 5 – 5 – 5 – 5 . Hitting a technical Heavy Day to start the week off. The Power Clean is a sheer display of, well, power!! Come in today aiming … Continue reading →

 WoD: “Quadapalooza” Complete For Time: 50 Medicine Ball Cleans 50 Kettlebell Swings Seamstress Run 40 Medicine Ball Cleans 40 Kettlebell Swings Seamstress Run 30 Medicine Ball Cleans 30 Kettlebell Swings Seamstress Run 20 Medicine Ball Cleans 20 Kettlebell Swings Seamstress … Continue reading →

 WoD: “Headspin” Complete 6 Rounds For Time: 12 Dumbbell Hang Power Clean & Jerks 9 Burpee Box Jumps 6 Strict Handstand Push Ups . M: 25kg DB. 30″ Box. — | — W: 17.5kg DB. 24″ Box . Very taxing workout to round out … Continue reading →

 **BRAND NEW** 2019 CBD Benchmark Cycle WoD – “16.3” Complete As Many Rounds As Possible in 7 Minutes of: 10 Power Snatch 3 Bar Muscle Up . M: 35 kg —|— W: 25 kg . We are well into your BRAND NEW … Continue reading →

 Strength WoD: For Load: Back Squat 4 – 4 – 4 – 4 – 4 . 2 Second eccentric (lower) on EVERY rep 3 Second pause on the FIRST rep of each set . The Back Squat is one of … Continue reading →

 WoD: “Christine” Complete 3 Rounds For Time: 500m Row 12 Deadlifts 21 Box Jumps . M & W: Bodyweight Deadlift. 20″ Box Jump . A true classic on the ROD today. This is quite possibly one of the best workouts designed by HQ … Continue reading →

Hero WoD – “Murph” . Complete For Time: Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile . “Murph” is a rite of passage for every CrossFitter. A true test of not only Fitness but mental … Continue reading →

 WoD: “It’s A Trap!!” [A]: Power Snatch In 10 Minutes build to a “Heavy-Single for the day” . [B]: Complete As Many Rounds As Possible in 7 Minutes of: 7 Power Cleans 3 Power Snatch . M: 52.5 kg — | … Continue reading →

 Strength WoD:  For Loads: Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3 . The Push Press is a great tool to develop not only the shoulders but also to develop the hips and … Continue reading →