WODs

WoD: “The 100 Club” For Time: 100 Burpee Box Jump Overs (24 ” / 20″ Box) . Seems simple right? Just do 100 reps & you’re done. Well yes, that is the objective, however you will this interval style by … Continue reading →

Open WoD: “18.5” As Many REPS As Possible in 7 Minutes of: 3 Thrusters (45 / 29 kg) 3 Chest To Bar Pull Ups 6 Thrusters 6 Chest To Bar Pull Ups 9 Thrusters 9 Chest To Bar Pull Ups … Continue reading →

WoD: “Trapped!” AMRAP in 7 Mins: 7 Push Press (70 / 50 kg) 7 Toes To Bar . Simple looking huh?? Its the simple ones that you wanna keep your eyes on!! This “simple” couplet can have devastating effect on … Continue reading →

WoD: “Fronting Up” Every Minute On The Minute x 20 Minutes, Alternate Between: Odd Mins: 18 / 12 Calories Even Mins: 40 Double Unders . Classic conditioning piece today. A true interval workout. Work hard to keep the Calories under 50 seconds … Continue reading →

Strength WoD: . [A]: Weighted Chest To Bar Pull Ups 1 – 1 – 1 – 1 – 1 [B]: Weighted Ring Dips 1 – 1 – 1 – 1 – 1 [C]: Rowing 1000m TT . Bro session on there … Continue reading →

WoD: “Nancy’s Evil Twin” 5 Rounds For Time: China Town Run 15 Thrusters (42.5 / 30 kg) . This one is CrossFit in a nutshell. Two movements, both functional & foundational moves. The weight is moderate. The task is simple. … Continue reading →

WoD: “18.4 Hangover” AMRAP in 12 Minutes: 10 Chest To Bar Pull Ups 10 Dumbbell Hang Power Clean & Jerks 20 Dumbbell Overhead Lunges . 18.4 was a BIG workout moving some some serious weight around with LOTs going through … Continue reading →

Open WoD: “18.4” All For Time: “RX” Version: CrossFit Benchmark “Diane” 21 – 15 – 9 (reps) Deadlift (102 / 70 kg) Handstand Push Ups Straight into…… 21 – 15 – 9 (reps) Deadlift (143 / 93 kg) 50ft Handstand … Continue reading →

WoD: “Better The Devil You Know” AMRAP in 13 Minutes: Buy – In: 800m Run Then in remaining time ‘AMRAP’ the following: 32 Double Unders 8 Devils Press (15 / 10 kg) . Yes, tomorrow Open WoD “18.4” is on … Continue reading →

 Strength WoD: . Clean & Jerk 3 – 3 – 3 – 3 – 3 . Olympic Lifting on the menu today! We’ve had a couple very tough WoDs, now its time to dial it back a notch & really … Continue reading →

WoD: “Life Is Like A Box Of Chocolates….” For Time: 4 x 800m Run >> 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 your … Continue reading →

WoD: “An Endearing Tale” Every Minute On The Minute x 20 Minutes: 5 Front Squats (50 / 35 kg) 5 Bupree Over Bar . Time to get back to on the wagon! 18.3 is gone. We’ve a few days now … Continue reading →

CrossFit Games Open WoD: “18.3” 2 Rounds For Time: 100 Double Unders 20 Overhead Squats 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 dumbbell Snatch 100 Double Unders 12 Bar Muscle Ups . Hold the standards. Form is … Continue reading →

 Strength WoD: For Load: [A]: Strict Press 3 – 3 – 3 – 3 – 3 [B]: Supinated Grip Bent Over Row 8 – 8 – 8 – 8 – 8 Hold the standards. Form is priority as always. Scale … Continue reading →

 WoD: “Short & Fast!!” . 8 Rounds: 250m Row . > REST NO MORE than 2 Mins between each round < . A CBD Classic!! If you have never done this WoD before be wary of the vast volume of … Continue reading →

 WoD: “Life In Fast Forward” . Complete 3 Rounds, EACH For Time : 40 Wall Ball Shots (9 / 6 kg, 10 / 9 ft) 20 Power Snatch (35 / 25 kg) . > REST 2 Mins between each round < … Continue reading →

 WoD: “Upside Down Swing” . Complete 5 Rounds For Time : 15 Kettlebell Swings (32 / 24 kg) 15 Handstand Push Ups . Simple looking workouts often look innocent on paper. Couplets like this one are always designed with high power … Continue reading →

 WoD: “Trifecta” . Complete As Many Rounds/Reps As Possible in 17 Minutes  of: 5 Ring Muscle Ups China Town Run 5 Bar Muscle Ups China Town Run 5 Chest To Bar Pull Ups China Town Run . > Once clear … Continue reading →

   CrossFit Games Open WoD: “18.2 / 18.2a” With a 12 Minute Time Cap for BOTH sections: . 18.2  (For Time)  1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 (Reps) … Continue reading →

 WoD: “OLY Odyssey” . [A]: Every Minute On The Minute x 8 Minutes: 1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat . 1 Minute Transition into next part . [B]: Every Minute On The Minute x 8 … Continue reading →

 WoD: “Strict Helen” . 3 Rounds For Time: China Town Run 21 Kettlebell Swings (24 / 16 kg) 12 Strict Pull Ups . A little spin on an old classic. This is no less frenetic a workout than its original … Continue reading →

 WoD: “Double Doozy” . 5 Rounds For Time: 50 Double Unders 10 Push Jerks (55 / 37.5 kg) . Hold the standards. Form is priority as always. Scale as needed.   . Post TIME to Beyond The Whiteboard

 WoD: “Pipe Dreams”: . AMRAP in 4 Minutes: 27 / 21 Cal Row / Bike 27 Wall Balls (9 / 6 kg, 10 / 9 ft) 27 Burpees . >> REST 4 MINS << . AMRAP in 4 Minutes: 21 … Continue reading →

  Strength WoD: For Load: Thruster 3 – 3 – 3 Front Squat 3 – 3 – 3 – 3 . Double dose for this ‘Heavy Day’. Warm up real well for those Thrusters. Look to nail the timing of the … Continue reading →

  CrossFit Games Open WoD: “18.1” Complete As Many Rounds & Reps As Possible in 20 Minutes of: . 8 Toes To Bar 10 Dumbbell Hang Clean & Jerk (22.5 / 15 kg) 14 / 12 Row Calories . . Scaled Version: 8 Hanging … Continue reading →

  WoD: “Mental Fitness” . Every Minute On The Minute, For 21 Minutes (7 Rounds): Min 1: 12 / 9 Assault Bike Calories Min 2: 8 10m Shuttle Runs Min 3: 15 / 12 Rowing Calories . We call this WoD … Continue reading →

  WoD: “18.Hero” For Time: . 21 – 15 – 9 (Reps): Dumbbell Snatch (22.5 / 15 kg) Burpee Over The Dumbbell . 600m Seamstress Run after each round :). . Will we see these the Dumbbell Snatch & Burpee appear in … Continue reading →

  WoD: “Heavy & Technical” For Time: . 5 – 4 – 3 – 2 – 1 (Reps): Hang Squat Cleans Ring Muscle Ups . Barbell loading increases as the Reps Decrease  Men = 70 / 75 / 80 / 85 / … Continue reading →

  Strength WoD: For Load: Sumo Deadlift 5 – 5 – 5 – 5 – 5 . The Sumo Deadlift is an awesome alternative to the conventional Deadlift. It can offer up some new adaptation, build that all important posterior chain, … Continue reading →

  WoD: “Cara” . Complete As Many Rounds As Possible in 16 Minutes of: 16 Thrusters (35 / 25 kg) 200m Row 18 Box Jumps (24 / 20″) . Special CBD Benchmark WoD to celebrate the birth of Coach Karl’s second … Continue reading →

  WoD: “16.4/17.4 in Reverse” . For Time: 55 Handstand Push Ups 55 Calorie Row 55 Wall Balls (9 / 6 kg, 10 / 9 ft) 55 Deadlifts (102 / 70 kg) . Hold the standards. Form is priority as always. … Continue reading →

  WoD: “Toe The Line” For MAX REPs . With A Clock Set For 12 Minutes: 1 Min of Toes To Bar 1 Min of Box Jump Overs (24 / 20″) 2 Mins of Toes To Bar 2 Mins of Box … Continue reading →

  WoD: “How Low Can You Go ???” . Complete As Many Rounds As Possible in 10 Minutes of: 8 Dumbbell Squat Snatch (22.5 / 15 kg) 30m Shuttle Run (5m out & back x3) . Scaling in CrossFit is often seen … Continue reading →

  Strength WoD: For Load: Hang Power Clean 3 – 3 – 3 – 3 – 3 – 3 – 3 . Getting our Geek on today with some OLY work. Working this movement specifically allows us to train the faster … Continue reading →

  WoD: “Dumbbell Fran – ish – Kinda!” . For Time: 21 Dumbbell Thrusters (22.5 / 15 kg) 21 Pull Ups 42 Double Unders 15 Dumbbell Thrusters 15 Pull Ups 30 Double Unders 9 Dumbbell Thrusters 9 Pull Ups 18 Double … Continue reading →

  WoD: “The Relentless Pursuit” . Every 4:30 For 18 Mins (4 Rounds): China Town Run 21 Kettlebell Swings (24 / 16 kg) 12 Burpees . This scheme look familiar? It should do. Its a burpee variation of the benchmark WoD … Continue reading →

  WoD: “Dumbfound” . Complete As Many Rounds As Possible in 14 Minutes: 7 Dumbbell Deadlifts (20’s / 15’s) 14 DB Front Rack Lunges (20’s / 15’s) 21 Wall Ball Shots (9 / 7 kg, 10/9 ft) . With the CrossFit … Continue reading →

  Open WoD: “11.1 / 14.1” . Complete As Many Rounds As Possible in 10 Minutes: 30 Double Unders 15 Snatches (35 / 25 kg) . Classic Open WoD done here many a time before. This is equal parts conditioning & … Continue reading →

 Strength WoD: For Load: Push Press 5 – 5 – 5 – 5 – 5 . Classic sets & rep scheme. Five sets of Five is a great way to build the overall strength balance in the body. Not going … Continue reading →

WoD: “Savoury” For Time: 9 – 7 – 5 (Reps) of: Hang Squat Clean (70 / 50 kg) Bar Muscle Up . More technically laden WoD today but no less intense. The weight is heavy & the grip demands are … Continue reading →

WoD: “Spinning Wheels” Each “AMRAP” Scored For Reps: . Complete As Many REPS As Possible in 3 Minutes 24 Kettlebell Swings (24 / 16 kg) 24 Box Jumps (24″ / 20″) MAX Calories Row or Assault Bike . >> REST 90 Secs … Continue reading →

 WoD: “Upside Down Nicole” For Reps: Complete As Many Rounds As Possible in 20 Minutes of: China Town Run MAX Reps Handstand Push Ups . Big start to the week again with this CBD Benchmark! We’ve done this WoD a couple … Continue reading →

 WoD: “Being Prepared” For Rounds & Reps: Complete As Many Rounds As Possible in 20 Minutes of: Overhead Walking Lunge with a Dumbbell, 8m (22.5 / 15 kg) 8 Burpees Over The Dumbbell Overhead Walking Lunge with a Dumbbell, 8m (22.5 … Continue reading →

 Strength WoD: For Load: Back Squat 1 – 5 – 1 – 10 – 1 – 20 . This a FANTASTIC strength builder WoD! If you’ve ever done our infamous 1-10-1-20-1-30 WoD in the past you will know what to … Continue reading →

 WoD: “A Revisit, Or Is It??”  Complete For Time: 10 Dumbbell Snatch (22.5 / 15 kg) 15 Burpee Box Jump Overs (24″ / 20″) 20 Dumbbell Snatch 15 Burpee Box Jump Overs 30 Dumbbell Snatch 15 Burpee Box Jump Overs … Continue reading →

  WoD: “Duracell Bunny”  Complete 10 Rounds For REPs of: 30 Seconds of Thrusters (42.5 / 30 kg) REST 30 Seconds 30 Seconds of Double Unders REST 30 Seconds . . You remember Open WoD “17.5”? Yep that little doozy! This a … Continue reading →

  WoD: “No Time To Think!”  Complete As Many Rounds As Possible in 7 Minutes of: 21 Kettlebell Swings (24 / 16 kg) 9 Toes To Bar . . Super simple, short & spicy! When you see a couplet like this … Continue reading →

  WoD: “Working On That Twerkin’ !!”  Complete 3 Rounds For Time of: 500m Row 10 Squat Clean & Jerks (60 / 40 kg) . . What better way to kick off your week than a classic couplet like today. Row … Continue reading →

 WoD: “Open 13.1” Complete As Many As Rounds As Possible in 17 Miuntes of: 40 Burpees 30 Snatch (35 / 20 kg) 30 Burpees 30 Snatch (61 / 35 kg) 20 Burpees 30 Snatch (75 / 45 kg) 10 Burpees … Continue reading →

WoD: “G’Day Mate!!” PARTNER WOD!! In Teams of Two…… Complete As Many As Rounds As Possible in 26 Miuntes of: 26 Wall Balls (9 / 7, 10ft) 18 Kettlebell Swings (24 / 16 kg) . >> One partner will Run … Continue reading →