WODs

  WoD: K.I.S.S Complete As Many Rounds As Possible in 15 Minutes of: 10 Burpee Box Jumps (24″/ 20″) 15 Ring Rows 20 Kettlebell Swings (24 / 16 kg) . “K.I.S.S” is a well known acronym used to reinforce the message … Continue reading →

Strength WoD:   Thruster 3 – 3 – 3 – 3 – 3 – 3 – 3 . “Heavy Day” on the Rooftop! The Thruster is an amazing movement that combines both the Front Squat & the Push Press and makes … Continue reading →

 WoD: Paper Clip For Time: 21 – 15 – 9 (reps): Deadlifts (85 / 60 kg) Toes To Bar **China Town Run after each round** . Effective CrossFit WoDs and training try to elicit a common theme among its intentions … Continue reading →

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

 WoD: MAXimum Skills Once more!! (We did warn you!! 🙂 ) 5 Rounds For Time: 1 Sub 0:45 250m / 200m Row 50 Unbroken Double Unders . If the row takes longer than 45 seconds, or if you trip up on your double-unders, … Continue reading →

Partner WoD: “To Me, To You” Together Complete For Time: 4 x China Town Runs (2 each) . Then……….. 10 Rounds of: 10 Power Cleans (42.5 / 30 kg) 10 Shoulder To Overhead 10 Thrusters . Then………. 4 x China … Continue reading →

 OLY Strength WoD:  3 Position Power Snatch 1 – 1 – 1 – 1 – 1 . >>  The 3 Positions are = 1: The floor. – 2: Hang from below the knees – 3: Hang from above the knees. << … Continue reading →

CBD BENCHMARK CYCLE WoD: “Cindy” Complete As Many Rounds As Possible in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats . This is the first of your CrossFit CBD Benchmark Cycle for May! If you aren’t … Continue reading →

  WoD: Elevator Complete For MAX Reps: 1 Minute Box Jumps, step-down. (24″ / 20″) 1 Minute Sumo Deadlift High Pulls (52.5 / 35 kg) 2 Minutes Box Jumps, step-down. 2 Minutes Sumo Deadlift High Pulls 3 Minutes Box Jumps, … Continue reading →

Strength WoD: [A]: Tempo Back Squat 3 – 3 – 3 – 3 – 3 >>  Tempo is 4-0-x-1 << . [B]: Midline Tabata L – Hang from pull-up bar . “Heavy Day” on the Rooftop! The Tempo set today is 40×1. … Continue reading →

  WoD: “DT” In A Boat…… With Dumbbells! Complete For Time: Row 500m / 450m 1 Round of Dumbbell “DT” (20’s / 15’s kg) Row 500m / 450m 2 Rounds of Dumbbell “DT” Row 500m / 450m 3 Rounds of … Continue reading →

  WoD: Running To Cindy’s In 8 Minutes Complete: 800m Block Run In Remaining Time AMRAP Rounds of Strict “Cindy” . REST 2:00  . In 8 Minutes Complete: 800m Block Run In Remaining Time AMRAP Rounds of Strict “Cindy” . REST … Continue reading →

  WoD: Strike!! Complete For Time: 10 Front Squats (75 / 52.5 kg) 100 Double Unders 8 Front Squats 80 Double Unders 6 Front Squats 60 Double Unders 4 Front Squats 40 Double Unders 2 Front Squats 20 Double Unders . … Continue reading →

  WoD: Helski Complete 4 Rounds For Time of: Seamstress Run or 600m Row 21 Burpees 12 Alternating Dumbbell Snatch (22.5 / 15 kg) . Humdinger on the Rooftop today! Push hard to keep your runs as fast as you can (avoid … Continue reading →

Strength WoD: [A]: Sumo Deadlift 8 – 8 – 8 – 8 – 8 [B]: Strict Pull Ups 5 x Max Effort Sets . Good ole “Heavy Day” on the Rooftop. When we program Heavy Days & nothing else we are trying … Continue reading →

  Pre: Build to a Heavy Triple Hang Snatch . WoD: Grip Grip Grip! Complete As Many REPS As Possible in 9 Minutes of: 3 Hang Snatch (42.5 / 30 kg) 3 Toes To Bar 6 Hang Snatch 6 Toes To … Continue reading →

 WoD: Hands Hands! Hands!! Complete As Many Rounds As Possible in 15 Minutes of: 7 / 5 Strict Handstand Push Ups 10 Dumbbell Hang Power Cleans (22.5’s / 15’s kg) 14 Calorie Row / Bike . Kick your week off the … Continue reading →

WoD: [A]: Face Your Fears! Find your MAX height Box Jump . [B]: For Time: 70 Burpees 60 Kettlebell Swings 50 Ring Rows 40 Kettlebell Goblet Squats 30 Box Jumps . (KB = 32 / 24 kg. Box = 30″ / … Continue reading →

Strength WoD: For Max Loads: [A]: Floor Press 8 – 8 – 8 – 8 [B]: Front Rack Lunge 10 – 10 – 10 . Good ole “Heavy Day” on the Rooftop. When we program Heavy Days & nothing else … Continue reading →

 WoD: DeadBalls? 5 Rounds For Time: 10 Deadlifts (102.5 / 70 kg) 15 V-Ups 20 Wall Balls (9 / 6 kg, 10ft) . This week has seen you get your body all stressed out in all kinds of manners and not getting a … Continue reading →

 WoD: MAXimum Skills! 5 Rounds For Time: 1 Sub 0:45 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 the … Continue reading →

Strength WoD: For Max Loads: Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 . ALL four moves to done as part of a … Continue reading →

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

WoD: Running To Stand Still On A Running Clock: 0:00 – 9:00: Run 1.6km, in remaining time MAX Snatch (42.5 / 30 kg) 9:00 – 11:00: REST 11:00 – 18:00: Run 1000m, in remaining time, MAX Hang Power Snatch (52.5 … Continue reading →

WoD: Pull, Ride, Flex, Carry. Every Minute, ON The Minute For 16 Mins, Alternate Between: 1– 7 / 5 Strict Pull Ups 2– 18/14 Assault Bike Calories 3– 25 Abmat Sit Ups 4– 100m KB Farmers Carry (2 x 32 / … Continue reading →

WoD: Hanging With Heavy Grace Complete For Time: 30 Hang Power Clean & Jerks for time (70 / 50 kg) . Taking a spin on the classic Benchmark WoD “Grace”, we are hitting a heavier bar & keeping it off the floor! … Continue reading →

WoD: Anzac Day Partner WoD Partner variation of Hero WoD “Wood” Complete 10 Rounds Fro Time (5 Each) of: China Town Run 10 Burpee Box Jumps 10 Kettlebell Sumo Deadlift High Pulls 10 Dumbbell Thrusters . Today is a special day … Continue reading →

WoD: Wooden Spoon Legs Complete As Many Rounds As Possible in 13 Minutes of: 5 / 3 Strict Handstand Push Ups 10 Calories on Rower / Bike 15 Medicine Ball Cleans . Keeping with the strict gymnastics theme of late … Continue reading →

Strength WoD: For Max Loads: Deadlift 5 – 5 – 3 – 3 – 1 – 1 – 1 . On the sets of 5’s and 3’s it is NOT “touch & go” reps today. RESET every single rep. . … Continue reading →

 WoD: “Perception” Complete As Many Rounds As Possible in 20 Minutes of: 50 wall Balls (9 / 6 kg, 10 / 9 ft) 50 Double Unders 50 Alt Dumbbell Snatch (22.5 / 15 kg) 50 Double Unders 50 Wall Balls 50 … Continue reading →

 WoD: “Simple” Complete As Many Rounds As Possible in 12 Minutes of: 8 Kettlebell Swings (32 / 24 kg) 10 Push Ups 12 V – Ups . The most simple method is often the most effective method. The secret ingredient in … Continue reading →

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

 WoD: “Up(side Down) Scaling” Complete As Many Rounds As Possible (“AMRAP”) in 15 Minutes of: Handstand Walk, 50ft Walking Lunge, 100ft . If the recently finished CrossFit Open has taught us anything, it’s to never rest on our laurels & always push … Continue reading →

 WoD: “Foot Down!” “AMRAP” in 4 Minutes: 21 Power Snatch (40 / 30 kg) 21 Burpees MAX Calories Row / Bike . -REST 2 MINS- . “AMRAP” in 4 Minutes: 18 Power Snatch 18 Burpees MAX Calories Row / Bike … Continue reading →

 WoD: “Jump – Jump!” Complete For Time: 12 Push Jerks 24 Box Jumps 10 Push Jerks 30 Box Jumps 8 Push Jerks 36 Box Jumps . Bar = 70 / 47.5 kg. | Box = 24″ / 20″. . A … Continue reading →

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

Strength WoD: [A]: Power Snatch: 3 – 3 – 3 [B]: Snatch Balance 2 – 2 – 2 [C]: Snatch 1 – 1 – 1 . Olympic lifting is equal parts strength, speed, technique & mobility. you need to have … Continue reading →

 WoD: “Backs Up Against The Wall” 10 Rounds For Time: 4 Strict Handstand Push Ups 10 Wall Balls (9/6 kg, 10/9 ft) . Mastery of movement is the name of the game today (isn’t it always??). The Strict Handstand Push … Continue reading →

 WoD: “Ante Up” For Time: . 3 Rounds: 12 Calorie Row  / Bike 12 Kettlebell Sumo Deadlift High Pulls >>REST 1 MIN<< . 3 Rounds: 10 Calorie Row  / Bike 10 Kettlebell Sumo Deadlift High Pulls >>REST 1 MIN<< . … Continue reading →

Strength WoD: [A]: Strict Press: 8 – 8 – 8 [B]: Reverse Deficit Rack Lunges 10 – 10 – 10 [C]: Hollow Hold: Accumulate 2:00 in a good Hollow Body Hold (within a 4 min cap) . Strength Days are … Continue reading →

WoD: “” For Time: “Buy-In”: 800m Run Then straight into: 10 – 8 – 6 – 4 – 2 (reps): Hang Squat Clean (70 / 50 kg) Burpee Strict Pull Up . Kicking the week off with a bang. Get … Continue reading →

WoD: “The Never-Ending Struggle” As a Team of 2 Complete the following for time: 50 – 40 – 30 – 20 – 10 (Reps) of: Calories Kettlebell Goblet Squat Calories Push Ups Double Unders x 2* Kettlebell Swings . Time to buddy … Continue reading →

WoD: “Anti Ageing” Every Minute On The Minute Until Failure (12 min/round cap) of: 3 Deadlifts + 1 Burpee Over Bar 3 Deadlifts + 2 Burpee Over Bar 3 Deadlifts + 3 Burpee Over Bar 3 Deadlifts + 4 Burpee Over … Continue reading →

WoD: “Meaty Grip!” For Time: 15 – 12 – 9 – 6 – 3 (reps) of: Dumbell Hang Power Clean & Jerks (2x 20 / 2x 15  kg) Strict Pull Ups . The Open is over. Easter is over. Deload … Continue reading →

Strength WoD: [Mains]: Pause Front Squat: 3 – 3 – 3 – 3 – 3 . [Dessert]: Accessory. 50 Weighted Sit Ups (4 min cap. This is NOT for time) . Rebuilding has begun. We have chosen the pause squat … Continue reading →

WoD: “Jump Jump” Complete As Many Rounds As Possible in 14 Minutes of: 7 Hang Power Snatch (45 / 32.5 kg) 10 Box Jumps (24″ / 20″) 200m Row . The Open is over. Easter is over. Deload week is over. Time to … Continue reading →

WoD: “Buddy Up” In Teams of 3. AMRAP in 25 Minutes: 150 Double Unders 75 Wall Balls (9 / 6 kg, 10 / 9 ft) 40 Power Cleans (Pick Load) . Buddy up with a mate. Work hard for each … Continue reading →

WoD: “Heading East” Every 5 Mins For 20 Mins (4 Rounds) Complete: 30 Russian Kettlebell Swings (24 / 16 kg) China Town Run . Interval work can give you so much value to your Fitness. You don’t always need to sit … Continue reading →

WoD: “Movin On Up” Complete As Many Rounds As Possible in 20 Minutes of: Row 400m 10 Ring Rows 10 Push Ups 20 Abmat Sit Ups 30 Double Unders . Today you move, simple as that. Nothing here in front … Continue reading →

WoD: “Olivia” For Time: 23 Clean & Jerks (60 / 40 kg0 REST 3 Mins 18 Snatch (60 / 40 kg) . Special WoD for the CBD Community today. Coach Susan had her second bubba last Friday (23/3/18) and we … Continue reading →