WODs

Strength WoD:  Split Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Technical “Heavy Day” on the Rooftop! The Split Jerk is the method in which we will … Continue reading →

 WoD: “Fast AND Furious”  Every 4:00 x 6 Rounds (24 Mins) Complete: 15 Kettlebell Sumo Deadlift High Pulls (32 / 24 kg) 15 V – Ups 15 Russian Kettlebell Swings (32 / 24 kg) 15 / 10 Calories Rower or … Continue reading →

 CBD Benchmark Cycle WoD – “Elizabeth” 21 – 15 – 9  (REPs): Squat Cleans (62.5 / 42.5) Ring Dips . This is the third of your CrossFit CBD Benchmark Cycle for July! If you aren’t aware yet of what that … Continue reading →

WoD: “Saman”  8 Rounds For Time: 13 Deadlifts (85 / 57.5 kg) 17 Wall Balls (9 / 6 kg. 10 / 9 ft) China Town Run . This is a workout dedicated to a hero of Thailand and CrossFit Chiang … Continue reading →

Oly Strength WoD:  Snatch Balance 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 – 1 . Technical “Heavy Day” on the Rooftop! The Snatch Balance is an unbelievably valuable tool in … Continue reading →

 WoD: “Long Road To Ruin” Complete As Many Rounds As Possible in 20 Minutes of: 48 Double Unders 12 Hollow Rocks REST 30 SECS 12 Burpees 48m Front Rack DBL KB Carry REST 30 SECS 18 / 12 Row Calories … Continue reading →

CBD Benchmark Cycle WoD: 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 July!. To … Continue reading →

 CBD Celebration WoD: “Alexander”  3 Rounds For Time: 17 Box Jumps (24 / 20″) 7 Power Clean & Jerks (60 / 40 kg) 17 Kettlebell Swings (32 / 24 kg) . Hitting up a CBD Benchmark WoD. This one is … Continue reading →

Strength WoD:  [A]: Sumo Deadlift 5 – 5 – 5 – 5 – 5 [B]: One-Arm KB/DB Row 8 – 8 – 8 – 8 – 8 (8 e/arm) . Super-set “A” & “B”, Rest 1:30-2:00 between rounds . “Heavy … Continue reading →

 WoD: “Dem Ole Quads Have Some Life In Them Yet!” Complete For Time 800m Block Run 70 Wall Balls (9kg, 10ft / 6kg, 9ftg) 60 Box Jump Overs ()24″ / 20″) 50 Kettlebell Swings (24 / 16 kg) 40 V-Ups … Continue reading →

 WoD: Unlucky For Some! Complete 4 Rounds, Each For Time of: 1 Mile / 1.6km Assault Bike Time Trial . Rest as needed between efforts. . Before you get back on the Bike however you must complete the following: Rest #1: Max … Continue reading →

 WoD: High Pulls & Handstands Complete As Many Rounds As Possible in 10 Minutes of: 10 Sumo Deadlift High Pulls (42.5 / 30 kg) 5 Handstand Push Ups .   Giving the ole pins a break today and getting our shoulder sesh on!! … Continue reading →

Strength WoD:  Back Squat 5 – 5 – 5 – 5 – 5 . “Heavy Day” on the Rooftop! The king of lifts is back! To truly get the best out of this style of workout you need to really … Continue reading →

 CBD Benchmark Cycle WoD – “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 July! If … Continue reading →

 WoD: Nasty Boys Complete 3 Rounds For Time of: 50 Air Squats 7 / 4 Bar Muscle Ups 10 Push Jerks (65 / 45 kg) .   An ode to the infamous “Nasty Girls” WoD, we are mixing things up a notch. … Continue reading →

 WoD: Three Quarters [A]: Gymnastics Strength:  Strict Handstand Push Up Establish a Max-Effort Set then 4 further sets of 40-50% of that set . [B]:For Time: 75 Power Snatch (35 / 25 kg) 75 Hand Release Push Ups 75 Overhead Squats **10 … Continue reading →

 WoD: Simplicity 1 & 2 Complete As Many Rounds As Possible in 7 Minutes of: 200m Row 50 Double Unders . -REST 3 MINS- . Complete As Many Rounds As Possible in 7 Minutes of: 200m Row 15 Knees To Elbows … Continue reading →

Strength WoD:   [A]: Turkish Get Up 5 – 5 – 5 [B]: Bulgarian Split Squat 10 – 10 – 10 [C]: Underhand Grip Bent Over Row 8 – 8 – 8 . “Heavy Day” on the Rooftop! #PUMPNATION Three … Continue reading →

WoD: Independance  Complete 3 Rounds For Time: China Town Run 15 Deadlifts (100 / 70 kg) 12 Strict Pull Ups Like the classic WoD “Helen” this one is about urgency. However the urgency you exude onto this one will have to … Continue reading →

 WoD: Quadzilla Complete 5 Rounds For MAX reps: 90 seconds Wall Balls (9 / 6 kg, 10ft) . REST 30 seconds . 90 Seconds Burpee Box Jumps (24″ / 20″) . REST 30 seconds  . “Max Reps” workouts are a … Continue reading →

Strength WoD: Power Clean 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy Day on the ROD!! People often look at “Heavy Days” & ask why we do it, or why isn’t there anything … Continue reading →

 Hero WoD: “J.T” 21 – 15 – 9 (Reps): Handstand Push Ups Ring Dips Push Ups . . The very first Hero WoD ever posted, this one is an absolute classic! It’s the trifecta of PUSH!! Muscle fatigue can be a … Continue reading →

 WoD: Friyay!! AMRAP in 5 Minutes: 21- 15 – 9  Fromt Squats (50 / 35 kg) Russian Kettlebell Swings (32 / 24 kg) . REST 2 MINS . AMRAP in 5 Minutes: 15 Russian Kettlebell Swings 15 / 12 Row … Continue reading →

CBD BENCHMARK CYCLE WoD: 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 C: … Continue reading →

Strength WoD: Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3 . Heavy Day on the ROD!! The Push Press is an amazing strength builder for the shoulders. By effectively using those hips to … Continue reading →

WoD: Juxtaposed Every 5 Mins For 20 Mins (4 Rounds) Complete the following work: China Town Run 25 V – Ups 25 Deadlifts . Running & Deadlifts is an age old combination that stands the test of time. Quite simply, watching someone … Continue reading →

WoD: Dodecahedron Complete As Many Rounds As Possible in 12 Minutes of: 12 Alternating Dumbbell Snatch 12 Dumbbell Front Rack Lunges 12Double Unders ……. …. Each time you get back to the Doubles add on 6 reps (12, 18, 24, … Continue reading →

Partner WoD: For Time: 60 Calories, Assault Bike or Rower 60 Box Jump Overs (24″ / 20″) 60 Hang Power Cleans (50 / 35 kg) 60 Abmat Sit Ups (each) 60 Push Jerks (50 / 35 kg) 60 Box Jump Overs … Continue reading →

“Oly” Strength WoD:   Hang Power Snatch + Hang Snatch + Overhead Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 . Technical “Heavy Day” on the Rooftop! We are working a complex to work … Continue reading →

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

WoD: Warp Speed Complete 4 Rounds For Time of: China Town Run 30 Dumbbell Push Press (20’s / 15’s) 20 Jumping Chest To Bar Pull Ups . We don’t care how gifted & talented you may be at Fitness, this one … Continue reading →

CBD BENCHMARK CYCLE WoD: Strength Test: Front Squat 3 – 3 – 3 – 3 – 3 . This is the first of your CrossFit CBD Benchmark Cycle for June! If you aren’t aware yet of what that all means … Continue reading →

WoD: Spin Cycle Complete As Many Rounds As Possible in 10 Minutes of: 3 Power Cleans (60 / 40 kg) 3 Handstand Push Ups 6 Power Cleans 6 Handstand Push Ups 9 Power Cleans 9 Handstand Push Ups 12 Power … Continue reading →

WoD: “Fight Gone Bad” – Championship Edition !! . 5 Rounds For MAX Reps 1 Min Wall-Ball for REPS (9 / 6 kg, 10 / 9 ft) 1 Min Sumo Deadlift High Pull  for REPS (35 / 25 kg) 1 Min Box … Continue reading →

Strength WoD:  For Load Back Squat 1 – 1 – 1 Strict Press 1 – 1 – 1  Deadlift 1 – 1 – 1 .   The age old classic CrossFit Strength Benchmark!! The CrossFit Total is the benchmark in which … Continue reading →

WoD: Revolver Complete As Many Rounds As Possible in 14 Minutes of: 75 Double Unders 50 (35) Calorie Row 25 Lateral Box Step Overs (24″ / 20″) . Not a barbell in sight!! This one will be an enduring WoD, on … Continue reading →

WoD: “Face Palm” Complete 5 Rounds For Time: 5 Bar Muscle Ups 10 Toes To Bar 20 Kettlebell Swings (24 / 16 kg) . Mixing the complex with the not-so-complex. This triplet offers up the chance to work on your gymnastics skills … Continue reading →

WoD: Monday In Disguise Complete For Time: 100 Thrusters (35 / 25 kg) . The long weekend is over & its time to get into the groove again! Nuff said!! Get up here!! Hold the standards. Form is priority as … Continue reading →

WoD: “Kieran” “AMRAP” in 15 Mins of: 8 Burpees Over Bar 6 Hang Power Cleans (83% of BW) 50 Double Unders . Special WoD today as it is the 3rd birthday of Coach Karl’s son, Kieran. Go out there and … 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 fortitude. … Continue reading →

Strength WoD:   Deadlift 3 – 3 – 3 – 3 – 3 . “Heavy Day” on the Rooftop! The Deadlift is an absolute cracker for developing some rock solid strength through your entire system. A full-on experience, when you … Continue reading →

WoD: Cardio Hardio Complete Each One For Time: 10 x 200m Row (REST 90 seconds between each row) . Braving the hardship of rowing intervals is no mean feat. Today you are capped in your rest periods so the focus … Continue reading →

WoD: Pump Up Complete 3 Rounds For MAX Reps: 2 Mins MAX Reps Strict Press (0.75 BW) REST 90 Seconds 2 Mins MAX Reps Front Squat (1.25 BW) REST 90 Seconds . Blurring the lines between Strength & Conditioning today … Continue reading →

WoD: 2018 Regionals Event 1; “Triple 3” (Partner Version) In A Team of 2 Complete For Time: 3000m Row 300 Double Unders 3 Mile Run . Yup. We went there. Now, we aren’t that silly that we’d ask you all … Continue reading →

WoD: 2018 Regionals Event 4 For Time: 2 Rounds: 10 Snatches (79 / 56 kg) 12 Burpee Over Bar 2 Rounds: 10 Snatches (52 / 34 kg) 12 Burpee Over Bar . In celebration of the Reebok CrossFit Games Regionals … Continue reading →

BENCHMARK CYCLE WOD Strength WoD:   Push Jerk 3 – 3 – 3 – 3 – 3 – 3 – 3 . “Heavy Day” on the Rooftop! This is the third of your CrossFit CBD Benchmark Cycle for May! If … Continue reading →

WoD: Complete For Time: 1000m Row 5 Rounds of “Cindy” 30 Deadlifts (100 / 70 kg) . A round of “Cindy” = 5 Pull Ups / 10 Push Ups / 15 Air Squats < . Essentially this is a chipper … Continue reading →

WoD: Twinkle Toes Complete As Many Rounds As Possible in 15 Minutes of: China Town Run 10 Dumbbell Push Press (20’s / 15’s) 10 Toes To Bar . Run hard, don’t coast. Grab those Dumbbells & go unbroken. Get your … Continue reading →

“Oly” Strength WoD:   2 Hang Power Cleans + 2 Hang Squat cleans 1 – 1 – 1 – 1 – 1 – 1 – 1 . Technical “Heavy Day” on the Rooftop! We are working a complex to work … Continue reading →

  WoD: Like A Grindstone Cowboy Every 5 Minutes, For 5 Rounds, Complete: 40 Air Squats 30 Ab-mat Sit-Ups 20 Dumbbell Snatches, Alternate every 5 reps (22.5 / 15 kg) 10 Dumbbell Box Step-Overs (22.5’s / 15’s kg – 24″/ 20″ … Continue reading →