WODs

WoD: “Cindy in a Boat” For Rounds & Reps: Complete As Many As Rounds As Possible in 15 Miuntes of: 2 Rounds of “Cindy” 20 / 15 Calorie Row . >> A Round of “Cindy” is: 5 Pull Ups, 10 … Continue reading →

WoD: “Bambi” For Time: 21 – 18 – 15 – 12 (reps) Deadlift (102.5 / 70 kg) China Town Run after each set. . . There are some tried & tested combinations in CrossFit programming that are just so beautiful … Continue reading →

WoD: “Searching  High & Low For That Fitness” EACH one is scored separately: [A]: AMRAP in 3 Minutes: 9 Dumbbell Thrusters (22.5 / 15 kg) 35 Double Unders . >>REST 2 Mins<< . [B]: AMRAP in 3 Minutes: 35 Double … Continue reading →

Strength WoD: For Load: [A]: Strict Press 5 – 5 – 5 . [B]: Overhead Squat 5 – 5 – 5 . Double bubble to kick off the week. The Strict Press is an underrated & under utilised movement. This … Continue reading →

 WoD – “Open Workout 15.5” Complete For Time 27 – 21 – 15 – 9 (reps) of: Row Calories Thrusters (42.5 / 30 kg) . Its CrossFit Open Season & we are but 33 short days away from the start. We … Continue reading →

 [A]: WoD – “Quality Street” Complete 3 Rounds For Quality of: 30 Heavy Russian Kettlebell Swings 20 V – Ups 10 High Box Jumps (no higher than 30/24) . [B]: WoD: In Teams of Two or Three 10 Mins on the … Continue reading →

 WoD – “Dumbstruck” Complete As Many Rounds As Possible in 12 Minutes of: 10 Dumbbell Squat Cleans (22.5 / 15 kg) 5 Strict Handstand Push Ups . Classic bread & butter CrossFit with complimentary movements from a lower body pull to … Continue reading →

 WoD – “Fitness Comes In All Forms” Complete As Many Rounds As Possible in 25 Minutes of: 1000m Row 100 Double Unders 1000m Run . There are 10 General Physical Skills in the world of CrossFit. We use these 10 skills … Continue reading →

Oly WoD’s: “Strength First, Then Capacity” . [A]: Every Minute for 8 Minutes: 3 – Position Power Snatch (Hi-Hang, Hang, Floor) . 2 Mins Transition to…. . [B]: 3 Rounds For REPS: 30 Seconds, Lateral Bar Hops 30 Seconds, MAX Power Snatch … Continue reading →

Todays workout is in memory of Emma R. Emma was a former member of CBD who had been a loyal member with us for over 3 years. Sadly she passed two years ago today & will be sorely missed by all who knew her. She will … Continue reading →

Happy 6th Birthday CrossFit CBD!!! Today we celebrate the way we do best – with a beautiful yet disgusting Partner Workout!! Partner WoD – “Devils Playground” 6 Rounds, 6 Moves, 6 Reps = Devils in the details!! 6 Rounds, EACH For Time: … Continue reading →

 WoD – “Fitness Is Great” 5 Rounds For MAX Reps: Minute 1: MAX Reps Calories on Rower Minute 2: MAX Reps Toes To Bar Minute 3: MAX reps Wall Ball (9 / 7 kg, 10ft) Minute 4: REST . Start … Continue reading →

  Benchmark WoD – “Helen” 3 Rounds For Time: China Town Run 21 Kettlebell Swings (24 / 16 kg) 12 Pull Ups . Classic Benchmark WoD on the menu today!! This one is as intense as they come. The emphasis being first … Continue reading →

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

 WoD – “Happy Birthday CrossFit CBD!!” Complete As Many Rounds As Possible in 20 Minutes of: 10 Dumbbell Thrusters (20’s / 15’s kg) 10 Push Ups 60m Dumbbell Farmers Carry . Today marks 6 years since our first official day of … Continue reading →

 WoD – “Power UP” For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (reps) of: Power Snatch (50 / 35 kg) Box Jumps (24 / 20″) . Lots … Continue reading →

   WoD – “Open Doorway” AMRAP in 14 Minutes of: 60 Wall Balls (9 / 7 kg, 10ft) 800m Block Run 40 Knees To Elbows 30 Power Cleans (62.5 / 42.5 kg) 20 Ring Muscle Ups . Little play on … Continue reading →

   WoD – “SkyHali” For Time: 21 Deadlifts (Bodyweight) 84 Double Unders 15 Deadlifts 60 Double Unders 9 Deadlifts 36 Double Unders . Workouts like the one here are all about moving fast! The bar is intended to be light-to-moderate … Continue reading →

   Strength WoD – For Load: Front Squat 7 – 7 – 7 – 7 – 7  . Heavy Front Squats for the win!! Its been a wee while between drinks for us & the ole Front Squat. This is a … Continue reading →

  WoD – “Chase The Pace ” ‘AMRAP’ in 3 Minutes of: 27 (21) Rowing Calories 27 Alt Dumbbell Snatches (22.5 / 15 kg)  MAX Reps Handstand Push Ups >> REST 2 MINS << ‘AMRAP’ in 3 Minutes of: 21 (16) … Continue reading →

Happy New Year!! We hope its been lovely but it’s time to get back to it!!! …   WoD – “Back To The Grind!” Complete As Many Rounds As Possible in 12 Minutes of: 15 Hang Power Snatch (35 / 25 kg) … Continue reading →

We hope you have had a lovely Christmas time! Last WoD of 2017!! Go out with a Bang!! …   WoD – “Last Dance of 2017″ Complete As Many Rounds As Possible in 25 Minutes of: 10 Burpee Box Jumps (24” / … Continue reading →

We hope you are having a lovely Christmas time! …   WoD – “No More Dumbbells! ….. For Now!!” 7 Rounds For Time: 250 / 200m Row 10 Toes To Bar . Simple hey? Thats the whole point. CrossFit’s (Paleo) “Bread … Continue reading →

We hope you are having a lovely Christmas time! …   WoD – “More Dumbbells??” For Time: 25 Dumbbell Front Squats 50 Double Unders 20 Dumbbell Front Squats 40 Double Unders 15 Dumbbell Front Squats 30 Double Unders 10 Dumbbell Front … Continue reading →

We hope you are having a lovely Christmas time! …   WoD – “Blowing Off The Cobwebs” 2 Rounds, Each For Time: 20 / 15 Calories, Rower 10 Dumbbell Push Press 20 Dumbbell Power Cleans 10 Dumbbell Push Press 20 / … Continue reading →

On The 12th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Kelly” 5 Rounds For Time: China Town Run 30 Box Jumps (24 / 20″) 30 Wall Balls (9 kg, 10ft, 7 kg, 9ft) . The last … Continue reading →

On The 11th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Isabel” 30 Snatches For Time (61 / 43 kg) . Only 2 days left in the 12 days of Christmas (inc today!). This one is an … Continue reading →

On The 10th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Tabata Something Else” Pull Ups Push Ups Sit Ups Air Squats . A timeless classic CrossFit WoD. You will work through all 32 intervals back to … Continue reading →

On The 9th Day Of Christmas My Coaches Gave To Me… …   Hero WoD – “DT” Complete 5 Rounds For Time 12 Deadlifts (70 / 47.5 kg) 9 Hang Power Cleans (70 / 47.5 kg) 6 Push Jerks (70 / 47.5 kg) … Continue reading →

On The 8th Day Of Christmas My Coaches Gave To Me… …   Named WoD – “Jeremy” Complete 21 – 15 – 9 (reps) For Time Overhead Squat (42.5 / 30 kg) Burpee . This one is the polar opposite to yesterday! … Continue reading →

On The 7th Day Of Christmas My Coaches Gave To Me… …   Hero WoD – “Weston” In Teams of 2 Complete 5 Rounds For Time 1000m Row 200m Dumbbell Farmers Cary 50m Dumbbell Waiters Walk, Left Arm 50m Dumbbell Waiters … Continue reading →

On The 6th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Filthy Fifty” Complete The Following For Time 50 Box Jumps (24″ / 20″) 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees … Continue reading →

On The 5th Day Of Christmas My Coaches Gave To Me… …   Benchmark Strength WoD – “Gwen” For Load: Clean & Jerk 15 – 12 – 9 (reps) . >> Touch and go at floor only. Even a re-grip off the … Continue reading →

On The 4th Day Of Christmas My Coaches Gave To Me… …   CrossFit Games Open WoD – “16.3” Complete As Many Rounds As Possible in 7 Minutes of: 10 Power Snatch (35 / 25 kg) 3 Bar Muscle Up . Awesome CrossFit … Continue reading →

On The 3rd Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Diane” For Time 21 – 15 – 9 (reps) Deadlifts (102.5 / 70 kg) Handstand Push Ups . Beautiful combination of the heavy vs the … Continue reading →

On The 2nd Day Of Christmas My Coaches Gave To Me… …   Hero WoD – “Jerry” For Time Run 1.6 km Row 2 km Run 1.6 km . Classic Hero WoD of pure endurance work. you can grunt & grind … Continue reading →

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Huffy Puffy ?? 🙂 . Heavy day!! Add 5 – 7.5kg on from last week. Come on in and lets see some progress. (This is the last week of … Continue reading →

On The 1st Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Eva” 5 Rounds For Time: 800m Run 30 Kettlebell Swings (32 / 24 kg) 30 Pull Ups . The first day is in and its … Continue reading →

  WoD – “Double Dipping” AMRAP in 3 Minutes: 100 Double Unders MAX Wall Ball Shots (9 / 7 kg, 10ft) . REST 2 MINS . AMRAP in 3 Minutes: 75 Double Unders MAX Wall Ball Shots (9 / 7 kg, … Continue reading →

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! Add 5 – 7.5kg on from last week. Come on … Continue reading →

  WoD – “In The Open” Complete As Many REPs As Possible in 9 Minutes of: 20 Burpees 15 Snatch (35 / 25 kg) 15 Burpees 15 Snatch (50 / 35 kg) 10 Burpees 15 Snatch (62.5 / 42.5 kg) 5 Burpees … Continue reading →

  WoD – “Upside Down You Pressing Me” . For Time: 500m / 400m Row 21 Handstand Push Ups 500m / 400m Row 15 Handstand Push Ups 500m / 400m Row 9 Handstand Push Ups . Not a barbell in sight. This … Continue reading →

  WoD – “Chipping At It” . For Time: 30 Dumbbell Power Cleans 40 Box Jumps 30 Dumbbell Thrusters 40 Toes To Bar 30 Dumbbell Thrusters 40 Box Jumps 30 Dumbbell Power Cleans . “RX” prescriptions = 15 kg DB’s & … Continue reading →

  WoD – “CrossFit Lift-Off Event” . [A]: Olympic Lifting Find Your 1RM Snatch . [B]: Olympic Lifting Find Your 1RM Clean & Jerk . [C]: CrossFit WoD Complete As Many Rounds As Possible in 12 Minutes of: 25 Pull Ups … Continue reading →

  WoD – “For Medicinal Use” . 7 Rounds, On the 2:00 12 Med Ball Cleans (9 / 7 kg) 20 / 15 Calorie Row . Treat each round as a sprint and get it done as quickly as you can! … Continue reading →

WoD – “A Hop, Trot & er a High Pull!” . Complete As Many Rounds As Possible in 18 Minutes of: 15 Sumo Deadlift High Pulls (42.5 / 30 kg) 12 Lateral Bar Hops China Town Run . The Sumo Deadlift … Continue reading →

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! Add 5 – 7.5kg on from last week. Come on … Continue reading →

  WoD – “Midline Meltdown” . AMRAP in 15 Minutes: Row 250 / 200m 10 Push Press (70 / 47.5 kg) 20 Sit Ups . This is a classic case of the Heavy Vs the Light Vs the Fast. Nothing here … Continue reading →

  Benchmark WoD – “Nasty Girls” . 3 Rounds For Time: 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (62.5 / 42.5 kg) . An all-time classic CrossFit WoD!! Watching the 3 famous ladies hit this one RX … Continue reading →

 Hero WoD – “Coffland” . For Time: . Hang From A Pull Up Bar For 6 Minutes . Each time you drop off the bar = 800m Block Run 30 Push Ups . This is our first Hero WoD since … Continue reading →