WODs

WoD: “Chasing Glory”   Complete As Many REPs As Possible in 11 Minutes of: 50 (35) Calorie Row / 45 (30) Calorie Bike 40 Alternating Dumbbell Snatch (22.5 / 15 kg) 30 Triple Unders 20 Muscle Ups . An ‘Open Style’ … Continue reading →

WoD: “Quadalapalooza!”   Complete As Many Rounds As Possible in 25 Minutes of: 20 Air Squats 15 Push Ups 10 Box Jump Overs (24 / 20 “) . The week so far has seen short & intense, then heavy & technical, … Continue reading →

Strength WoD: “Oly Oly Oly!!” For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy AND Technical. Say what??? Yes both can … Continue reading →

Benchmark WoD: “Fran”   For Time: 21 – 15 – 9 (reps): Thrusters (42.5 / 30 kg) Pull Ups . The most famous WoD of them all! When you visit another Box in another Country on your travels & the … Continue reading →

WoD: “Strongman Saturday  In Teams Of 3 Complete As Many Rounds As Possible In 20 Minutes of: 50 m Farmers Carry* (HEAVY) 100 m D-Ball Carry* (HEAVY) China Town Run . Next person can start working when person ahead goes on … Continue reading →

WoD: “Vintage”  Complete As Many Rounds As Possible in 7 Minutes of: 7 Deadlift (75% of last weeks 5rm) 14 Pistol Squats, Alternating 21 Double Unders . Heavy MetCon today. The barbell is to be treated with respect (& so is your … Continue reading →

WoD: “Trap Door!”   5 Rounds For Reps: 1 Minute, Sumo Deadlift High Pulls (35 / 25 kg) 1 Minute, Overhead Squats (35 / 25 kg) 1 Minute, Calorie Rower 1 Minute, REST . Today as all about how many … Continue reading →

Strength WoD: “All The Single Barbells!” For Load: Strict Press 1 – 1 – 1 – 1 Push Press 1 – 1 – 1 – 1 Push Jerk 1 – 1 – 1 – 1 . The trifecta of overhead lifting! … Continue reading →

WoD: “Bonanza!!”   Complete As Many Rounds As Possible (‘AMRAP’) in 4 Minutes: 8 Back Squat (50 / 35 kg) 8 Front Squat (50 / 35 kg) 8 Burpee . REST 2 Mins . ‘AMRAP’ in 4 Minutes: 6 Back Squat 6 … Continue reading →

CBD Benchmark 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 →

WoD: “Splitting Hairs” Every 3 Minutes For 24 Minutes (8 Rounds): Row 300m / 250m (18/12 Cals if on Assault Bike) 6 Strict Handstand Push Ups 9 Toes To Bar   Super interval session designed to hold consistency in the … Continue reading →

WoD: “Cluster-Fluff”  Complete As Many REPS As Possible in 9 Miuntes of: 2 Clusters (52.5 / 35 kg) 30 Double Unders 4 Clusters 30 Double Unders 6 Clusters 30 Double Unders 8 Clusters 30 Double Unders 10 Clusters…….. Continue adding … Continue reading →

Strength WoD:   For Load: Deadlift 5 – 5 – 5 – 5 – 5 . What is CrossFit? Its Functional Movement. What is Functional Movement? Its the carry-over effect of a movement replicating similar movement patterns used in “everyday … Continue reading →

PRE WoD: Bulletproofing #5 Shoulder & Midline Stability Focused, Come in & find out!! . These are your bulletproofing pieces that you will see featuring throughout July. What is it you say? Well lets just keep that between us CBDer’s now … Continue reading →

WoD: Doozy! Complete As Many Rounds/Reps As Possible in 4 Mins: 27 (21) Calorie Row 27 Alt Dumbbell Snatch 27 Pull up . REST 4 MINUTES . ‘AMRAP’ Again in 4 Mins: 24 (18) Calorie Row 24 Alt Dumbbell Snatch 24 Pull … Continue reading →

WoD: “Beef Jerky!”  For Time: 30 Push Jerks (70 / 47.5 kg) 100 Kettlebell Swings (24 / 16 kg) 30 Push Jerks (70 / 47.5 kg) . Not two weeks ago you were given a WoD with 25 Push Jerks … Continue reading →

WoD: “Steady As She Goes” Every Minute On The Minute x 30 Minutes, Alternate Between: Min 1: Calorie Row, 50 seconds Min 2: Dead-Ball To Shoulder, 50 secs Min 3: Calorie Assault Bike, 50 secs Min 4: Kettlebell Waiters Walking … Continue reading →

Strength WoD:   For Load: Back Squat 5 – 5 – 5 – 5 – 5 . If you had to choose just one strength move that you could do for the rest of your life the Back Squat would … Continue reading →

WoD: “Smooth Criminal” Complete As Many REPS As Possible in 20 Minute of: 5 Pull Ups 10 Push Ups 15 Box Jumps (24 / 20″) China Town Run   Today is a great workout to try new things out on your gymnastics. … Continue reading →

WoD: Feng Shui  Complete As Many REPS As Possible in 15 Minutes of: 50 – 40 – 30 – 20 – 10 (reps) Kettlebell Swing (24 / 16 kg) Ab-Mat Sit Up . …. Once you complete the above rep … Continue reading →

WoD: Born Free (of grip!) Complete As Many REPS As Possible in 6 Mins: MAX Reps Power Snatch (52.5 / 35 kg) **’EMOM’ 6 Toes To Bar** REST 3 MINUTES AMRAP in 6 MINUTES: MAX Reps Hang Snatch (52.5 / 35 kg) … Continue reading →

WoD: Shaken Not Stirred! Every 90 Seconds For 15 Minutes (10 Rounds) Complete: 10 Thrusters (35 / 25 kg) 10 Burpees   Intervals to kick off your week! Move fast, move well & hustle! Hold the standards. Form is priority as … Continue reading →

WoD: Sorry eh! Complete As Many REPS As Possible in 20 Minutes of: 100 Wall Ball Shots (9 / 7 kg, 10ft) 75 Dumbbell Push Press (20 / 15 kg) 50 Overhead Sit Ups (20 / 15 kg plate) 25 DBL … Continue reading →

WoD: Dem Quads Tho! Complete As Many Rounds As Possible in 20 Minutes of: 10 Dumbbell Squat Cleans (20 / 15 kg) 15 Pull Ups 20 Box Jumps (24 / 20 “)   The variability of using dumbbells rather than … Continue reading →

Strength WoD: For Load: Hang Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3   Some good work on the olé Olympic Lifting! The snatch & all its variants are a wonderfully complex movement. It … Continue reading →

 2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS WEDNESDAY NIGHT!! . WoD – “Hands-On Work” Every 4 Minutes For 4 Rounds (16 mins), Complete: 20 Deadlifts (60 / 40 kg) 15 Toes To Bar 10 Hang Power Cleans (60 / … Continue reading →

 2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS IN E.O.B WEDNESDAY!! . SKILLs & DRILLs: Inversion & Handstandy Shenanigans!! . Getting upside-down is not just reserved for the kiddo’s! We wanna join in too!! Inversion is all about body awareness … Continue reading →

 2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS IN THREE DAYS!! . WoD – “True Extension” Complete For Time: 50 Medicine Ball Cleans 25 Push Jerks (70 / 47.5 kg) 50 Medicine Ball Cleans . The Med Ball Clean is … Continue reading →

 2115nine CBD Hoody PreSale Link Here WoD –  Complete For Time: 50 – 40 – 30 – 20 – 10 (reps) Wall Ball Shots (9 / 7 kg, 10ft) Box Jumps (24 / 20 ” Box) . The wall ball … Continue reading →

 2115nine CBD Hoody PreSale Link Here WoD –  “Single Leg Nation!” Complete As Many Rounds As Possible in 3 Minutes of: 6 Power Cleans (52.5 / 37.5 kg) 6 Front Rack Lunges (52.5 / 37.5 kg) . Rest 1 Minute. … Continue reading →

 2115nine CBD Hoody PreSale Link Here WoD –  “Skill & Sweat!” [A]: For Time: 30 Muscle ups (Scale to 60 Pull Ups & 60 Ring Dips broken into sets of 5 each). . [B]: For Distance: 10 Minute Row or … Continue reading →

 2115nine CBD Hoody PreSale Link Here Strength WoD –  “Slap Those Legs!” For Load: Sumo Deadlift 5 – 5 – 5 – 5 – 5 >> 15 V-Ups  (GHD SU upscale on offer) after each set. << . The sumo … Continue reading →

 2115nine CBD Hoody PreSale Link Here Benchmark WoD –  “Nancy” 5 Rounds For Time: China Town Run 15 Overhead Squats (42.5 / 30 kg) . The Overhead Squat is such a display of our human potential it should be viewed … Continue reading →

 2115nine CBD Hoody PreSale Link Here WoD –  “Garçon!!” For Total REPs Complete 8 Rounds of the Following: 20 Secs Kettlebell Swings (24 / 16 kg) 10 Secs Rest 20 Secs KB Front Rack Squats, R-Arm 10 Secs Rest 20 … Continue reading →

 2115nine CBD Hoody PreSale Link Here Partner WoD –  “AMRAP Fran” In Teams Of 2 Complete As Many Rounds As Possible in 20 minutes of: 21 – 15 – 9 Thrusters (42.5 / 30 kg) Pull Ups . “Intensity is … Continue reading →

 2115nine CBD Hoody PreSale Link Here WoD –  “To The MAX!” Every 2 Minutes For 10 Minutes (5 Rounds) Complete: 250m / 200m Row OR 15 / 10 Calories Air-Assault Bike MAX Reps Devils Press (2 x 15 / 2 … Continue reading →

 2115nine CBD Hoody PreSale Link Here WoD –  “Up/Down/In/Out” 10 Rounds For Time of: 3 Deadlift (70% of 1RM) 6 V – Ups 6 Handstand Push Ups . Consistency will be the name of the game today. You should be … Continue reading →

PRE WoD: Skill & Practice: On the Minute, for 9 Minutes: 3-Position Hang Power Clean (Pockets, 1″ Above Knee, 1″ Below Knee) . CBD Benchmark WoD – “Kieran” . Complete As Many Rounds As Possible (AMRAP) in 15 Minutes of: … Continue reading →

Strength WoD: For Load: Push Press 3 – 3 – 3 – 3 Front Squat 3 – 3 – 3 – 3 .   Getting back in to the swing of things after the long weekend with some Heavy lifting! … Continue reading →

Public Holiday Open Gym: Suggested WoD AMRAP 15 Mins: 15 Kettlebell Swings (24 / 16 kg) 15 Box Jumps (24″ / 20″) 15 Calories, Rower or Bike . Hold the standards. Form is priority as always. Scale As needed.   … 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 →

 Hero WoD: “DT”  5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70 / 47.5 kg) . Testing Week is nearing its end. How have you found it so far?? You’ve had a Strength Day, A … Continue reading →

Gymnastics Skill Tests For Reps & Time Repectively: # 1: 2 Minute window in which to hit a Max set of Muscle Ups # 2: 2 Minute window in which to hit a MAX set of Toes To Bar # … Continue reading →

 WoD: “Erg”  For Time: Row 2k .   Day 3 of Testing Week! The benchmark of rowing! Going all out for 2000m is a physical test of course, but its also a mental test too. Set the target time into … Continue reading →

WoD: “Bergeron Beep Test”  ‘EMOM’ Until Failure: 7 Thrusters (35 / 25 kg) 7 Pull Ups  7 Burpees .   Day 2 of Testing Week! Today we test Work Capacity! This is an all time classic CrossFit workout that test your mettle … Continue reading →

Strength WoD:  For Load Back Squat 1 – 1 – 1 Strict Press 1 – 1 – 1  Deadlift 1 – 1 – 1 .   The start of Testing Week! Today we test your STRENGTH! The CrossFit Total is … Continue reading →

WoD:  Every 2 Minutes For 30 Minutes (15 sets) of: 5 Deadlifts 3 Cleans .   Lifting HEAVY is a necessary part of any Strength & Conditioning Program. In order to stress our bodies into adaptation ad in turn get … Continue reading →

WoD: “20/20 Vision” 3 Rounds For Time: China Town Run 20 Hang  Power Cleans (42.5 / 30 kg) 20 Push Press (42.5 / 30 kg) .   If you can handle this weight unbroken (AND with good form!!) then you … Continue reading →

WoD: “Midline Stability” For Time: 100 V-Ups 50 Overhead Squats (42.5 / 30 kg) 25 Burpee Pull Ups (Upscale to 15 Bar MU) .   Your midline (or Abzzzzz) are integral to you having a strong & functional body. We … Continue reading →

WoD: “Repeating Yourself” Each One For Calories: AMRAP in 3 Minutes of: 21 Deadlifts (85 / 62.5 kg) 21 Box Jumps (24 / 20 “) Max Calories on Rower in time left . Rest 3 Minutes between AMRAPS. Complete 4 … Continue reading →