WODs

   WoD: “Hell Fire!” Complete 3 Rounds For Time: 600m Seamstress Run 30 Wall Ball Shots 90 Double Unders .  (M = 9kg Ball to 10ft / W = 6kg Ball to 9ft). . Todays WoD gives you massive dose … Continue reading →

  Strength WoD – For Load: Deadlift 5 – 5 – 5 – 5 – 5 . Strength Day y’all! Do not underestimate the impact of 5 Heavy sets of 5 Deadlifts! The more experienced you are the more you should know … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-test): “Cindy” Complete As Many Rounds As Possible in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats . We are back again with another one of your Benchmark Cycle WoD Re-tests! If … Continue reading →

 WoD: “Grease Lightning” Complete For Time: 250 / 200m Row 4 Alternating Dumbbell Snatch 250 / 200m Row 6 Alternating Dumbbell Snatch 250 / 200m Row 8 Alternating Dumbbell Snatch 250 / 200m Row 10 Alternating Dumbbell Snatch 250 / 200m Row … Continue reading →

 Strength WoD: Overhead Squat 3 – 3 – 3 – 3 – 3 . Kicking the week off with a Heavy Day & feeling out one of the best moments out there to test overall strength, flexibility & stabilty. The … Continue reading →

 WoD: “R U OK Day Community Fitness Challenge” In Teams of  TWO Complete: 43 Calorie Row/Bike (EACH) 43 Partner Deadlifts …. ASK 43 Syncro Burpees … LISTEN 43 Syncro Pull Ups … ENCOURAGE ACTION 43 Syncro Wall Balls … FOLLOW UP … Continue reading →

 WoD: “Run Jump Run” Complete 3 Rounds For Time of: 800m Block Run 50 Box Jumps (24″ / 20″) . You’ve had some moments this week where you had to haul tail wayyyy faster than you’d like to. today you know … Continue reading →

 WoD: “Trapt!” Complete As Many Rounds As Possible in 10 Minutes of: 10 Pull Ups 10 Sumo Deadlift High Pulls (42.5 / 30 kg) . REST 2 Mins then….. . Complete As Many Rounds As Possible in 5 Minutes of: 20 Push … 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 first of your CrossFit CBD Benchmark Cycle WoDs for September! (If you … Continue reading →

 WoD: “Wheel Of Fortune” Complete As Many Rounds As Possible in 15 Minutes of: 15 Wall Ball Shots 15 Russian Kettlebell Swings 15 (12) Calorie Row or Bike .  (M = 9kg Ball, to a 10ft target. 32kg KB). (F = … Continue reading →

 WoD: “Black & Blue” Complete 5 Rounds of: 10 Power Cleans 10 Burpees .  (62.5 / 42.5 kg) . The bar is moderately heavy, the burpees are, well burpees! Come out fighting and see how quick you can move this one. … Continue reading →

 WoD: “Charith” Complete As Many REPs As Possible in 21 Minutes of: 21 Handstand Push Ups 21 Toes To Bar 21 Box Jumps 18 Handstand Push Ups 18 Toes To Bar 18 Box Jumps 15 Handstand Push Ups 15 Toes … Continue reading →

 Oly Strength WoD: Hang Power Snatch 5 – 5 – 5 – 5 – 5 . Ending the working week feeling out on some lovely Olympic lifting! #CardioHardio Yep, sets of 5 are a tough ask of any movement for … Continue reading →

 WoD: “Rocket Ship” Five 2-Minute Rounds of: 10 Thrusters (42.5 / 30 kg) 200m Row MAX Reps Thrusters . REST 3 Minutes between each round . We have taken a nice simple approach to your WoDs this week & its … Continue reading →

 WoD: “Shredder” 50 Bar Muscle Ups For Time . (12 Minute Cap) . This one is an absolute zinger or a WoD. LOTS of volume going on & the potential to ruin your hands for the week to boot! Take … Continue reading →

 WoD: “Bambi” For Time: 21 Deadlifts China Town Run 18 Deadlifts China Town Run 15 Deadlifts China Town Run 12 Deadlifts China Town Run . (Barbell = 102.5 / 70 kg) . Classic CrossFit at its finest There are some tried … Continue reading →

 WoD: “Pressed” [A]: Strength: Tempo Strict Shoulder Press 5 – 5 – 5 – 5  (@30X0) . [B]: WoD As Many REPs in 6 Minutes: 1 Dumbbell Strict Press 1 Dumbbell Front Squat 2 Dumbbell Strict Press 2 Dumbbell Front … Continue reading →

Special CrossFit Global Community WoD – “Saved By The Barbell” 3 Rounds For Max Reps: 1 Minute of Burpees 1 Minute of Wall Ball Shots 1 Minute of Deadlifts 1 Minute of Med-Ball Sit Ups 1 Minute of Hang Power … Continue reading →

(Partner) Hero WoD: “Bull” In a Team of Two Complete 2 Rounds For Time: 200 Double Unders 50 Overhead Squats (62.5 / 42.5 kg) 50 Pull Ups 1 Mile Run . Grab a buddy & tackle this one together! . … 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 →

Hero WoD: “Taylor” Complete 4 Rounds For Time: China Town Run 5 Burpee Muscle Ups . If you’ve got a 20-lb. vest or body armor, wear it. . Not a barbell in sight! This Hero WoD poses a great question … Continue reading →

Hero WoD: “Klepto” Complete 4 Rounds For Time: 27 Box Jumps (24″ / 20″) 20 Burpees 11 Squat Cleans (66 / 43 kg) . Another classic Hero WoD. Starts off with high numbers and whittles its way down to that … Continue reading →

No pictures/vids needed today. Its a special repeat WoD for us at CBD which carries a lot of meaning and a lot of heart.  Get after it and give it your very best effort as we are know you always … Continue reading →

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

 WoD: Three Minutes To Hell! AMRAP in 3 Minutes of: 4 Alternating Dumbbell Snatch (25 / 17.5) 6 Push Ups 8 Dumbbell Front Rack Lunges (2x 25 / 2x 17.5) . REST 1 Minute, Repeat for 5 Total Cycles. . … Continue reading →

Hero WoD: “Jack” Complete As Many Rounds As Possible in 20 Minutes of: 10 Push Press (52.5 / 37.5 kg) 10 Kettlebell Swings (24 / 16 kg) 10 Box Jumps (24″ / 20″) . A true classic on the menu … Continue reading →

Oly Strength WoD:  Clean 1 – 1 – 1 – 1 – 1 – 1 – 1 . Technical “Heavy Day” on the Rooftop! When we refer to it as simply the “clean” we are referring to the SQUAT Clean. … Continue reading →

 CBD BENCHMARK CYCLE WoD (Re-test): “Fran” For Time: 21 – 15 – 9 (reps) of: Thrusters (42.5 / 30 kg) Pull Ups . This is the first of your Re-tests of the CrossFit CBD Benchmark Cycle. (If you aren’t aware … Continue reading →

 WoD: Flashdance 3 Rounds For Time: China Town Run 40 / 30 Calorie row 40 Double Unders  . “Cardio Cardio” to kick off your week! Not a barbell in sight! Some may look at this and believe its a piece they … Continue reading →

Hero WoD: “Holleyman” 30 Rounds For Time: 5 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 3 Handstand Push Ups 1 Power Clean (102.5 / 70kg) . Wowser! What a WoD!! A hella lot going on here. Scale to keep … Continue reading →

Oly Strength WoD:  Power Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2 . Technical “Heavy Day” on the Rooftop! The Power Snatch is an awesome display of, well, your power! Drive that bar off … Continue reading →

Hero WoD: “Rahoi”  .  Complete As Many Rounds As Possible in 12 Minutes of: 12 Box Jumps (24″ / 20″) 6 Thrusters (42.5 / 30 kg) 6 Burpee Over Bar   This WoD was created to honour U.S. FBI Supervisory Special … Continue reading →

 WoD: Steph 3.0 Complete As Many Rounds As Possible in 18 Minutes of: 8 / 5 Bar Muscle Ups 15 Kettlebell Swings (32 / 24 kg) 300m Row  . Coach Steph’s birthday today & we’ve a special WoD to celebrate! … Continue reading →

Strength WoD: Back Squat 6 – 6 – 6 – 6 – 6 . “Heavy Day” on the Rooftop Oomph! 6 reps?!?! Say what?? Yup, 6 reps. Its a dreadful number if you know what your 5RM feels like!! Adding … Continue reading →

 WoD: Incentivised On a Rolling Clock: 0:00 – 7:00 mins: 800m Block Run 12 Power Cleans (60 / 40 kg) 7:00 – 13:00 mins:  Seamstress Run 10 Power Cleans (70 / 50 kg) 13: 00 mins – Finish: China Town Run … Continue reading →

Hero WoD: “Zimmerman” Complete As Many Rounds As Possible in 25 Minutes of: 11 Chest To Bar Pull Ups 2 Deadlifts (143 / 92.5 kg) 10 Handstand Push Ups . Another Hero WoD to tackle & what a whopper it is!! … Continue reading →

WoD: Double Vision Complete For Time: 80 / 55 Calorie “Buy-In” (any machine) Then…… 30 – 25 – 20 – 15 (reps) Toes To Bar Alternating Single Arm Dumbbell Snatch Double Under (x 2 reps) Workhorse. Its Meaning = “a … Continue reading →

WoD: Garçon!! Complete As Many Rounds/Reps As Possible In 20 Minutes of: 600m Seamstress Run 25 Waiters Squats 600m Seamstress Run 50 Waiters Squats 600m Seamstress Run 75 Waiters Squats . Use a single  24 / 16 kg kettlebell. Working an … Continue reading →

Strength WoD:  [A]: Strict Press 3 – 3 – 3 – 3 [B]: Push Press 2 – 2 – 2 – 2 [C]: Push Jerk 1 – 1 – 1 – 1 . “Heavy Day” on the Rooftop The trifecta of overhead lifting! … Continue reading →

WoD: Erg-Fit  Complete For Total Time: 1000m Row 750m Row 500m Row 250m Row . REST is 1:1 ratio Rowing is hard. Rowing when tired is harder! The rest deliberately gets shorter as the distance decreases. Thats part of the … Continue reading →

Hero WoD: “DT”  Complete Rounds For Time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks . RX = 70 / 47.5kg This WoD was created to honour . Click here to see the first time this posted on .Com … Continue reading →

  Decades Day Dress-Up WoD!! . In Teams of 4, Complete For Time: . 30 Syncro Bar Muscle Up / Chest To Bar / Pull ups 30 Back Squats (per pair) 30 Push Press (per pair) 30 Box Jump Overs … Continue reading →

 WoD: “Bruno”  Complete As Many Rounds As Possible in 15 Minutes of: 12 Pull ups 12 Kettlebell Swings (32 / 24 kg) 100m Suitcase Carry (32 / 24 kg) . Fun yet grippy one to round out the week. Aim is to … Continue reading →

Strength WoD:  [A]: Thruster 3 – 3 – 3 – 3 [B]: Front Squat 3 – 3 – 3 . “Heavy Day” on the Rooftop Two moves on the menu today. We start on the Thruster. The weight will naturally be lighter … Continue reading →

 WoD: “Hamster Wheel”  Complete As Many REPS As Possible in 3 Minutes of: 15 Burpee Box Jump Overs (24″ / 20″) 15 / 10 Calorie Row or Bike MAX Reps Double Unders . Rest 1 minute between cycles. Perform 5 cycles in total. … 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 July! If you aren’t aware yet … Continue reading →

Oly Strength WoD:  3-Position Power Clean 1 – 1 – 1 – 1 – 1 – 1 – 1 . The Three Positions are: Floor | 1″ Below Knees | 1″ Above Knees . Technical “Heavy Day” on the Rooftop! … Continue reading →

 WoD: “Can You See The Forest For The Trees?”  Every Minute On The Minute, For 30 Minutes, Alternate Between: Odd: 16 / 11 Calorie Row Even: 1 Round of  “Cindy” . Super Saturday time!! We’ve gone long in the last … Continue reading →

 WoD: “Friday Hangs”  Complete As Many Rounds As Possible in 15 Minutes of: 120 Double Unders (buy-in) Then in remaining time ‘AMRAP’ ….. 15 Hang Power Snatch (35 / 25 kg) China Town Run . Don’t let those ‘dubs’ become the consuming … Continue reading →

 WoD: “Unbreakable”  In Teams of Two Complete 6 Rounds For Time (3 Rounds each): 30 Dumbbell Thrusters (20 / 15 kg) 150m Dumbbell Farmers Carry 20 / 15 kg) . Working with a buddy pushes you to work way harder … Continue reading →