WODs

WoD: “Double Vision” Complete For Time: 75 Double Unders 50 Front Squats 50 Double Unders 35 Hang Power Snatch 50 Double Unders 50 Front Squats 75 Double Unders . M = 50kg. W = 35kg. . Don’t get overawed by the … Continue reading →

 Oly Strength WoD – For Max Loads: Power Clean 3 – 3 – 3 – 3 – 3 – 3 – 3 . Strength Day y’all! Going heavy on one of the technical lifts! There are 7 working sets to get through … Continue reading →

CBD Benchmark Cycle WoD (Retest): 12 Min “Mary” Complete As Many Rounds As Possible in 12 Minutes of: 5 Handstand Push Ups 10 Alternating Pistol Squats 15 Pull Ups . This is the second of your CrossFit CBD Benchmark Cycle for November! … Continue reading →

 WoD: “Bottoms Up” Pre – WoD: “Face Your Fears” Max Height Seated Box Jump Max Height Box Jump . WoD: Complete As Many Rounds As Possible in 12 Minutes of: 7 Box Jumps (36″ / 30″) 14 Kettlebell Swings (32 / 24 kg) … Continue reading →

 WoD: “In Over Your Head” Complete As Many Rounds As Possible in 20 Minutes of: 5 Chest To Bar Pull Ups 10 Ring Dips 15 Overhead Squats (42.5 / 30 kg) . Super tough, more technically laden WoD today. At first … Continue reading →

 Strength WoD – For Loads: Deadlift 10 – 10 – 5 – 5 – 3 – 3 . Strength Day y’all! The sets start out high & it just gets better from there! Dust yourself in PR chalk, hold yourself tight … Continue reading →

 CBD Benchmark Cycle WoD Retest – “The Ghost” Complete 6 Rounds For REPs: 1 Minute, Rowing Calories 1 Minute, Burpees 1 Minute, Double Unders 1 Minute, REST . This is the first of your CrossFit CBD Benchmark Cycle for November! … Continue reading →

WoD – “Dumb & Dumber” With A Clock Set For 12 Minutes: 1 Min, Box Jump (24″ / 20″) 1 Min, Alternating Dumbbell Snatch (22.5 / 15 kg) 2 Mins, Box Jump Overs (24″ / 20″) 2 Mins, Alternating Dumbbell … Continue reading →

 Oly Strength WoD – For Loads: Clean & Jerk 3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 . Strength Day y’all! Going heavy on one of the technical lifts! Try to build … Continue reading →

WoD – “High Tide” Complete 3 Rounds For Time of: China Town Run 21 Sumo Deadlift High Pulls (35 / 25 kg) 12 Burpees Over Bar . High Power output is the aim. Get out on your first run and set the tone … Continue reading →

Hero WoD – “McGhee” Complete As Many Rounds As Possible in 30 minutes of: 5 Deadlifts (125 / 85 kg) 13 Push Ups 9 Box Jumps (24″ / 20″) . This Hero WoD is in honour of Corporal Ryan C. McGhee, … Continue reading →

WoD – “Downhill” Complete For Time: 1000m Row 50 Overhead Squats (20 / 15 kg) 30 Toes To Bar . The overhead squat is a simple yet nettlesome movement. Sounds simple in the regard of “just” putting an object over your … Continue reading →

WoD – “Sit, Throw, Swing!” Complete 3 Rounds For Time of: China Town Run 21 Wall Balls (9 kg, 10ft / 6 kg, 9ft) 12 Kettlebell Swings (32 / 24 kg) . Yesterday you went all heavy & technical. This can … Continue reading →

WoD – “Brains or Brawn?” Complete 15 – 12 – 9 (Reps) for Time of: Thruster (62.5 / 42.5 kg) Ring Muscle Up . To be well rounded in your approach to Fitness you not only want to be as … Continue reading →

WoD – “Easy As 1 – 2 – 3 – FOUR!” Complete As Many Rounds As Possible in 4 Minutes of: 4 Power Snatch (42.5 / 30 kg) 4 Front Squats (42.5 / 30 kg) 4 Burpees Over The Bar . … Continue reading →

WoD – “Double Jeopardy” Complete As Many Rounds As Possible in 20 Minutes of: 5 Strict Pull Ups 10 Toes To Bar 15 Alternating Dumbbell Snatch . ** At the 4:00, 8:00, 12:00 & 16:00 marks perform 50 Double Unders ** . Focus … Continue reading →

WoD – “Thrust Into The Limelight!” For Time: 75 Box Jumps (24″ / 20″) 75 Thrusters (40 / 30 kg) 25 Box Jump Overs (Same box) 25 Thrusters (50 / 35 kg) . ** 10 / 7 Calorie penalty every … Continue reading →

 Strength WoD – For Loads: [A]: Romanian Deadlift 5 – 5 – 5 – 5 – 5 [B]: Bent Over Row (Underhand Grip) 6 – 6 – 6 – 6 – 6 [C]: Barbell Bicep Curls (Yup!!) 7 – 7 – … Continue reading →

 WoD: “Oh That Tabata Feeling!” Complete For Max Reps in each of:. Hang Power Cleans (45 / 30 kg) REST 2 Minutes Wall Balls (9kg, 10ft / 6kg, 9ft) REST 2 Minutes Sumo Deadlift High Pulls (35 / 25 kg) REST … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-Test): Row 2 km TT . This is the last of your CrossFit CBD Benchmark Cycle for October! (If you aren’t aware yet of what that all means then read here to see the original Blog post, & … Continue reading →

 WoD: “The Bloody Mary” [A]: Turkish Get Up 3 – 3 – 3 – 3 – 3 . [B]: For Time: Seamstress Run Then……. 2 Rounds of: 30 Kettlebell Swings (24 / 16 kg) 15 Burpees Then……. Seamstress Run . … Continue reading →

 WoD: “The Long Winding Road” AMRAP in 20 Minutes of:. 60 / 45 Calories, Row or Bike 50 Box Jumps (24″ / 20″) 40 Dumbbell Push Press (22.5 / 15 kg) 30 Dumbbell Box Step – Overs 20 Bar Muscle … Continue reading →

 WoD: “Round & Round” Complete 5 Rounds For Time of:. 50 Double Unders 7 Hang Power Snatch (62.5 / 42.5 kg) . Highly skilful WoD on the menu today. Hitting large numbers of double unders, especially as you grow more tired … Continue reading →

  Strength WoD – For Loads: Sumo Deadlift 3 – 3 – 3 – 3 – 3 – 3 . Strength Day y’all! The sumo stance Deadlift is a great variant form your “conventional” style of deadlifting. The wider stance allows us … Continue reading →

 WoD: “Knife Edge!” Complete As Many Rounds As Possible in 15 Minutes of:. 10 Power Cleans (52.5 / 35 kg) 10 Burpees 20 Wall Balls (9 / 6 kg, 10 / 9 ft). . Hold the standards. Form is priority as … Continue reading →

WoD: “Boat Race” 3 Rounds Each For Time: Row 500m China Town Run . (REST 3 Minutes between rounds). . Oh here we go!!! Monday is on and we start with a stonker!! Push hard on the row, go harder … Continue reading →

WoD: “Vicki”  . Complete As Many Rounds As Possible in 7 Minutes of: 7 Deadlifts (80 / 60 kg) 7 Handstand Push Ups 14 Sit Ups . REST 3 MINS . Complete As Many Rounds As Possible in 7 Minutes … Continue reading →

  OLY Strength WoD – For Load: Complex of: Snatch Pull + Hang Snatch + Snatch + Overhead Squat . You have 20 minutes to find your heaviest load. Record your three best efforts. . Strength Day y’all! Working on complexes on … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-Test): Upper Body Gymnastics Test Choose an option from below……. . Option A: “2013 Regionals Event 3” 30 Burpee Muscle Ups For Time . Option B: “G.I Jane” 100 Burpee Pull Ups For Time . Option … Continue reading →

WoD: “Grease Lightning” For MAX Reps: 7 Rounds – 1 Minute WORK / 1 Minute REST of: 12 Dumbbell Power Cleans 12 Dumbbell Push Press/Jerk MAX Reps Double Unders in time left . (“RX” = 20 / 15 kg DB’s). … Continue reading →

  Strength WoD – For Loads: Back Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Strength Day y’all! The king of lifts, the Back Squat, is a fundamental movement … Continue reading →

WoD: “Knowing Your A$$ From Your Elbow” Complete As Many REPS As Possible in 9 Minutes of: 3 Knees To Elbow 3 Box Jumps 6 Knees To Elbow 6 Box Jumps 9 Knees To Elbow 9 Box Jumps 12 Knees … Continue reading →

Hero WoD: “Dork” Complete 6 Rounds For Time: 60 Double Unders 30 Kettlebell Swings 15 Burpees . (“RX” = 24 / 16 kg KB). . Bringing a massive week of WoDs to a close with a brand new Hero WoD!! … Continue reading →

 WoD: “Uphill” Complete For Time: 20 Dumbbell Thrusters 20 Pull Ups 35 Dumbbell Thrusters 35 Pull Ups 50 Dumbbell Thrusters 50 Pull Ups . (“RX” = 15 / 10 kg). . Its been a big week but its not over yet!! … Continue reading →

 WoD: “Opposable” Complete As Many Rounds As Possible in 15 Minutes of: China Town Run 15 Deadlifts 12 Hang Power Cleans . (“RX” = 70 / 47.5 kg). . Hows that Hook Grip of your keeping?? Not sure what we … Continue reading →

  Strength WoD – For Loads: Push Press 5 – 5 – 5 – 3 – 3 – 3 . After-Bash: Tabata Push Press (Bar) ((with a twist!)) . Strength Day y’all! Your hips are the driving force to your body. Look … Continue reading →

 WoD: “Jello” Complete For Time: 21 Back Squats 42 Sit Ups 15 Back Squats 30 Sit Ups 9 Back Squats 18 Sit Ups . (“RX” = 102.5 / 70 kg. We will of course use racks!) . Going “Heavy” in … Continue reading →

 WoD: “Go Your Own Way” Complete As Many Rounds As Possible in 17 Minutes of: Row 1000m 15 Hang Power Snatch Row 750m 15 Hang Power Snatch Row 500m 15 Hang Power Snatch Row 250m 15 Hang Power Snatch . … Continue reading →

 WoD: “Red Rock” Complete For Time: 800m Block Run 10 Ring Dips 20 Dumbbell Thrusters 30 Alternating Dumbbell Snatches 40 Dumbbell Box Step Overs 30 Alternating Dumbbell Snatches 20 Dumbbell Thrusters 10 Ring Dips 800m Block Run . (“RX” = … Continue reading →

  OLY Strength WoD – For Load: Complex of: Deadlift + Hang Power Clean + 2 Shoulder To Overheads . You have 20 minutes to find your heaviest load. Record your three best efforts. . Strength Day y’all! Working on complexes on … Continue reading →

 WoD: “Tator Tots” 3 Rounds for REPS of: 1 Minute of Assault Bike Calories 1 Minute of Kettlebell Swings 1 Minute of V-Ups 1 Minute of Medicine Ball Cleans REST for 1 Minute . (“RX” = 24 / 16 kg … Continue reading →

 WoD: “Its a Trap!!” Complete As Many Rounds As Possible in 14 Minutes of: 10 Burpees 12 Sumo Deadlift High Pulls 14 (12) Calorie row . (“RX” = 42.5 / 30 kg barbell) . We love workouts that on paper … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-Test): Strength Test: Front Squat 3 – 3 – 3 – 3 – 3 . This is the first of your CrossFit CBD Benchmark Cycle for October & we’re coming at ya early! To truly be … Continue reading →

 WoD: “Pinch Punch” Complete 7 Rounds For Time of: 35 Double Unders 7 / 4 Bar Muscle Ups . October has sprung & not a barbell in sight!! Today is equal parts skill & fitness. The more composed you can … Continue reading →

 WoD: “Kelly” Complete 5 Rounds For Time of: China Town Run 30 Box Jumps (24″ / 20″) 30 Wall Balls (9kg to 10ft, 6kg to 9ft) . What a way to end your week and to earn those party pies … Continue reading →

 WoD: “Spin Cycle” Complete 4 Rounds For Time of: 500m / 450m Row 15 Dumbbell Front Squats 15 Handstand Push Ups . (RX = 22.5 / 15 kg Dumbbells) . Funky little piece to end the shorter working week. Go find … Continue reading →

  Strength WoD – For Loads: [A]: Russian Step-Ups 10 – 10 – 10 – 10 [B]: Floor Press 8 – 8 – 8 – 8 – 8 – 8 . Strength Day y’all! Two under-utilised movements on the menu today. Firstly … Continue reading →

 WoD: “Keeping Nicole On Her Toes” Complete As Many REPS As Possible In 20 Minutes of: China Town Run Max-Rep Toes To Bar . Back on the heady streets of Melbourne town!! Use the run to try and get your arms/shoulders … Continue reading →

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

   WoD #1: “2018 CrossFit Team Series – Event 2” Complete As Many Reps As Possible in 7 Minutes of: 20 Synchronised Squat Cleans 20 Synchronised Squat Cleans 20 Synchronised Squat Cleans  .  (Male Barbells, “RX” = 61 / 84 / … Continue reading →