WODs

  WoD – “Peanut Butter Jelly Time!” With A Clock Set For 12 Minutes Complete: 3 Mins of Strict Pull Ups 3 Mins of Burpee Box Jump Overs (24″ / 20″) 2 Mins of Strict Pull Ups 2 Mins of Burpee Box … Continue reading →

 WoD – “Pump Up The Jam” Complete As Many Rounds As Possible in 3 Minutes of: 7 / 5 Assault Bike Calories 9 Power Cleans (45 / 30 kg) . REST 3 Minutes . Complete As Many Rounds As Possible in 3 Minutes of: … Continue reading →

CBD Benchmark Cycle WoD (Re-test): Strength WoD For Max Loads: Push Jerk 3 – 3 – 3 – 3 – 3 – 3 – 3 . This is the second of your CrossFit CBD Benchmark Cycle WoDs for 2019! (If you … Continue reading →

WoD: “19.Whoa!!” . Complete As Many Rounds As Possible in 25 Minutes of: 8 Toes To Bar 10 Dumbbell Hang Power Clean & Jerks China Town Run . Little take on last years Opening workout in the CrossFit Open. If you … Continue reading →

 Strength WoD: Thruster 5 – 5 – 5 – 5 – 5 . The Thruster is such an amazing all-rounder movement. you can use it for absolute strength, strength endurance, flat-out Fitness. It all comes down to simple choices in … Continue reading →

 WoD – “Death Valley” Complete Each Workout For Time: WoD #1 = 21/18 – 15 – 9 (reps) Double Unders Row / Assault Bike Calories **12-9-6 Dumbbell Deadlifts after each round** . WoD #2 = 18/15 – 12 – 9 (reps) … Continue reading →

 WoD – “No Retreat, No Surrender” Complete As Many Rounds As Possible in 15 Minutes of: 20 Push Ups 50 Air Squats . Simple movements, foundational even. Look beneath the surface and you have a chance at developing your leg … Continue reading →

 Strength WoD: Overhead Squat 3 – 3 – 3 – 3 – 3 . Smashingly fun Heavy Day & feeling out one of the best moments out there to test overall strength, flexibility & stability. The Overhead squat is an … 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 three years ago & is sorely missed by all who knew her. She will not … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-Test): “Isabel” . 30 Snatches For Time (61 / 43 kg) . This is the first Benchmark Cycle for 2019!! Note: If you aren’t aware yet of what that all means then read here to see the … Continue reading →

  Strength WoD – “One Up” [A]: Complete For Loads:  Front Squat 5 x 1 @ 85% of max . [B]: Complete For Time: The “CBD” 1 Mile Run Time Trial . Today we are hitting some heavy singles on your Front … Continue reading →

HAPPY 7th BIRTHDAY to CrossFit CBD !!!!!  WoD – “Sink or Swim” 5 Rounds, each for time of: 500m / 400m Row 12 Deadlifts 21 Box Jumps . M: Bodyweight on the bar, 24″ Box. —|— W: Bodyweight on the … Continue reading →

 WoD – “Abstract” Complete As Many Rounds As Possible in 12 Minutes of: 20 GHD Sit Ups 5 Strict Muscle Ups . #NotABarbellInSight Yesterday you got to move a very object through space and at the same time build your coordination, … Continue reading →

 Strength WoD – “One & Done” Complete For Loads:  Clean & Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 . Going for a 1 Rep-Max ninth technical lifts requires a heap of concentration & coordination … Continue reading →

HAPPY NEW YEAR!!!!!  WoD – “Barbarella” Complete As Many Rounds As Possible in 20 Minutes of: 5 Thrusters 7 Hang Power Clean 10 Sumo Deadlift High Pulls . M: 42.5 kg —|— W: 30 kg . Happy New Year folks!! (We’ll stop saying that next … Continue reading →

WoD: “Life Is Like A Box Of Chocolates….” For Time: 4 x 800m Block Runs >> REST as needed between efforts << . We don’t program what is popular, we program was is effective! Yes you ‘could’ do this at home on … Continue reading →

HAPPY NEW YEAR!!!!!  Strength WoD – “Gain Train” Complete For Loads: [A]: Strict Press 3 – 3 – 3 – 3 – 3 [B]: Push Press 1 – 1 – 1 – 1 – 1 . Happy New Year folks!! After … Continue reading →

HAPPY NEW YEAR!!!!!  WoD – “Back To School Kids!” Complete For Time: Row 2000m / 1600m 50 Wall Balls Row 1000m / 800m 35 Wall Balls Row 500m / 400m 20 Wall Balls . M: 9kg Ball to 10ft —|— W: 6kg … Continue reading →

 WoD – “Hanging On To 2018 !!” Complete As Many REPS As Possible in 12 Minutes of: 3 Burpee Over Bar 3 Hang Power Snatch 6 Burpee Over Bar 3 Hang Power Snatch 9 Burpee Over Bar 3 Hang Power Snatch … Continue reading →

 WoD – “Oh My Quaddddd!!! ” Complete 4 Rounds For Time: 20 Squat Cleans 800m Block Run . M: 52.5 kg –|– W: 35 kg. . Tough one on the old pins today! LOTS of squatting under load going on. The weight … Continue reading →

 WoD – “Sloshing Around” Complete For Time: 30 V – Ups 40 / 30 Calorie Row 50 Russian Kettlebell Swings 60 Abmat Sit Ups 50 Russian Kettlebell Swings 40 / 30 Calorie Row 30 V – Ups . Like any “chipper” … Continue reading →

WoD – “Little Bit of Column A, Little Bit of Column B” . [A]: Deadlift 12 Mins to hit a Heavy set of 3 . [B]: Complete As Many Rounds As Possible in 7 Minutes of: 20 Dumbbell Push Press … Continue reading →

 MERRY CHRISTMAS & Happy Boxing Day !!!!! We hope you got all of your Christmas wishes!! . WoD “Post Xmas Burn-Off!” . 4 Rounds For Time: 400m Run 50 Air Squats   No time cap. Get to a track, a park, … Continue reading →

 https://www.jibjab.com/view/make/elf_fun_factory_christmas/12ba8219-ffe8-4562-bc89-680fc85d2501 WoD – Eat, Drink & Be Merry!! (No time cap) . Enjoy the day with your loved ones. Eat all the food. Watch all the National Lampoons Christmas Vacation & take an afternoon Nap!! Modify as needed. MERRY CHRISTMAS … Continue reading →

WoD – “Pre – Christmas Burn!! ” Every 4:00 For 5 Rounds: 9 Burpee Box Jumps 12 Dumbbell Power Clean & Jerks 15 / 12 Assault Bike Calories . Last day before the big guy comes down the chimney! If you … Continue reading →

 On The Twelfth Day Of Christmas My Coaches Gave To Me……… . Hero WoD: “Bert” For Time: 50 Burpees China Town Run 100 Push Ups China Town Run 150 Walking Lunges China Town Run 200 Air Squats China Town Run … Continue reading →

CBD Benchmark Cycle WoD (Re-test): “The Bear Complex” For Max Loads: . Comple 7 “cycles” to constitute a complete round. One “Cycle” consists of : 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Behind The Neck … Continue reading →

On The Tenth Day Of Christmas My Coaches Gave To Me…….. .  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! … Continue reading →

On The Ninth Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Diane” For Time 21 – 15 – 9 (reps) Deadlifts (102.5 / 70 kg) Handstand Push Ups . Beautiful combination of the heavy vs the … Continue reading →

 On The Eighth Day Of Christmas My Coaches Gave To Me……… .  Open WoD: “Karen”  Complete For Time: 150 Wall Ball Shots (9kg to 10ft / 6kg to 9ft) . Oh boy! Are we pumped to see this one appear … Continue reading →

 On The Seventh Day Of Christmas My Coaches Gave To Me……… .  Open WoD: “12.2”  Complete As Many Reps As Possible in 10 Minutes of: 30 Snatch (35 / 20 kg) 30 Snatch (61 / 35 kg) 30 Snatch (75 … Continue reading →

On The Sixth Day Of Christmas My Coaches Gave To Me……. . WoD: “Fight Gone Bad” . 3 Rounds For MAX Reps 1 Min Wall-Ball for REPS (9 / 6 kg, 10ft) 1 Min Sumo Deadlift High Pull  for REPS (35 / … Continue reading →

On The Fifth Day Of Christmas My Coaches Gave To Me… …   Benchmark Strength WoD – “Gwen” For Load: Clean & Jerk 15 – 12 – 9 (reps) . >> Touch and go at floor only. Even a re-grip off the … Continue reading →

On The Fourth Day Of Christmas My Coaches Gave To Me……… .  Benchmark WoD: “Annie”  For Time: 50 – 40 – 30 – 20 – 10 (reps) Double Under Sit Up .   This Classic couplet of a high skill … Continue reading →

On The Third Day Of Christmas My Coaches Gave To Me…… . 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)   … Continue reading →

On The Second Day Of Christmas My Coaches Gave To Me……… .  WoD – “The Chief” Complete As Many Rounds As Possible in 3 Minutes of: 3 Power Cleans 6 Push Ups 9 Air Squats . M: 62.5 kg / W: … Continue reading →

On The First Day Of Christmas My Coaches Gave To Meeeeeeeee……… .  CBD BENCHMARK CYCLE WoD (Re-test): “Fran” For Time: 21 – 15 – 9 (reps) of: Thrusters (42.5 / 30 kg) Pull Ups . CrossFit CBD’s annual run in … Continue reading →

 CBD BENCHMARK CYCLE WoD (Retest): “Mr Joshua” 5 Rounds For Time: China Town Run 30 Sit Ups 15 Deadlifts (115 / 80 kg) . Another RETEST of one of  your CrossFit CBD Benchmark Cycle WoDs! (If you aren’t aware of … Continue reading →

 Oly Strength WoD – 5 Rounds For Max Loads: Hang Squat Clean + Squat Clean + Jerk  3 – 3 – 3 – 3 – 3 . Strength Day y’all! Nail those positions, stick your landings and go have some fun … Continue reading →

WoD – “No Trippin’ !! ” Complete As Many Rounds & REPS As Possible in 15 minutes  of: 50 Unbroken Double Unders Max Reps Muscle Ups . Super nasty delights on the menu today! If you’ve ever done the famous Benchmark WoD … Continue reading →

WoD – “Ship Creek” Complete For Time: 800m / 750m Row 21 Hang Power Snatch 21 Box Jumps 400m / 350m Row 15 Hang Power Snatch 15 Box Jumps 200m / 175m Row 9 Hang Power Snatch 9 Box Jumps … Continue reading →

Strength WoD: [A]: Tempo Back Squat 3 – 3 – 3 – 3 – 3 >>  Tempo is 3-1-x-2 << . “Heavy Day” on the Rooftop! The Tempo set today is 31×2. The first number denotes the time taken, in seconds, … Continue reading →

WoD – “Hold On!!” Complete For Time: 10 – 1 Vs 1 – 10 (reps) of: Kettlebell Swings (24 / 16 kg) Toes To Bar . **5 Burpee To Bar after each set** . Grip grip GRIP!! If the format … Continue reading →

  CBD Benchmark Cycle WoD – “Nancy” Complete 5 Rounds For Time: 400m Run (China Town Run) 15 Overhead Squats (42.5 / 30 kg) . This is the final instalment of your CrossFit CBD Benchmark Cycle WoDs for November! (If you aren’t aware yet … 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 loves will disagree but you cannot go heavy … Continue reading →

WoD – “Ouchie!” Complete As Many Rounds As Possible in 20 Minutes of: 25 / 20 Row Calories 25 Good Mornings (20 / 15 kg) 25 Ab-mat Sit Ups . This one will tax the midline significantly. Look to maintain … Continue reading →

 Oly Strength WoD – For Max Loads: Hang Power Snatch 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 . Strength Day y’all! Going heavy on one of the technical lifts! … Continue reading →

CBD Benchmark Cycle WoD (Retest) – “Elizabeth” 21 – 15 – 9  (REPs): Squat Cleans (62.5 / 42.5) Ring Dips . This is the third of your CrossFit CBD Benchmark Cycle for November with just one more to go!! (If … Continue reading →

WoD: “Lonnnnnnnnnng!!!” For Time, In Teams of 3: 50 – 40 – 30 – 20 – 10 (reps): Row Cals Burpee Box Jumps (24″ / 20″) . Straight into …….. . 50 – 40 – 30 – 20 – 10 … Continue reading →

 Strength WoD – For Max Loads: Strict Press 5 – 5 – 5 – 5 – 5 – 5 . Post-WoD: Midline Tabata Abmat Sit Ups . Strength Day y’all! The shoulder press is a fundamental strength builder that often gets … Continue reading →