WODs

Strength WoD: “MAX OUT!!” 5 Rounds For Load MAX Rep Shoulder Press (85% BW / 65% BW) Max Rep Pull-Up Max Rep Back Squat (BW) . No rest between the exercises, but rest as needed between rounds.   Strength Day … Continue reading →

WoD: “Abstract” For Time: 25 – 20 – 15 – 10 – 5 (reps): Dumbbell Thrusters (15 / 10 kg) Toes To Bar . REST 3 Mins . Extra Credit: 3 Rounds 1 Min MAX Assault Bike Calories / Rower … Continue reading →

2017 CrossFit Regionals Event 1 For Time: Run 1200m Then 12 Rounds of: 4 Strict Handstand Push Ups 8 Chest Bar Pull Ups 12 Air Squats . This weekend is the Pacific Regions’ turn at the Regional events. (That is … Continue reading →

Strength WoD: “Well Balanced” For Load: Overhead Squat 5 – 5 – 5 – 5 – 5 . Accessory / Finisher: Accumulate 2 Minutes of an Overhead Barbell Hold @80% your 1RM Strict Press (4 min cap). . The Overhead … Continue reading →

WoD: “All You Bro” Complete 5 Rounds: MAX Dumbbell Bench Press (25’s / 17.5’s kg) China Town Run . Rest as needed between rounds . We often see the Bench Press used for strength work in our ‘Comp’ track, but not … Continue reading →

WoD: “Ground Force WoD” Complete For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Hang Power Cleans 20 Back Squats (42.5 / 30 kg) . Oh and Every Minute On The Minute do 4 Burpees 🙂 … Continue reading →

WoD: “Front Side Up” Complete As Many Rounds As Possible in 20 Minutes of: 5 Front Squats (75 / 50 kg) 10 Box Jumps, step-down (24 / 20″) 20 Ab-mat Sit Ups REST 60 Seconds . 20 Minutes yes however this … Continue reading →

WoD: “Double Trouble” Complete For Time: 50 Double Unders 50 Kettlebell Swings (24 / 16 kg) 50 Double Unders 40 Kettlebell Swings 50 Double Unders 30 Kettlebell Swings 50 Double Unders 20 Kettlebell Swings 50 Double Unders 10 Kettlebell Swings … Continue reading →

Partner WoD: In Pairs Complete As Many Rounds As Possible in 28 Minutes, of: 24 Wall Ball Shots (10ft) 20 Box Jump Overs 16 Alt Dumbbell Snatches . Split the work between you evenly splitting right down the middle (One does 12 … Continue reading →

 WoD: “Strength VERSUS Conditioning!” Every Minute On The Minute x 20 Minutes, Alternate Between : Odd Mins: 10 Front Rack Box Steps Ups Even Mins: 12 Burpee Over Bar . Midline Finisher: Tabata Hollow Holds (spend “rest” time in Superman Hold) . Single leg … Continue reading →

 Strength WoD:  For Load: Strict Press 5 – 5 Push Press 3 – 3 – 3 – 3 – 3 . Accessory / Finisher: Accumulate 2 Minutes of an Overhead Barbell Hold @80% your 1RM Strict Press (4 min cap). … Continue reading →

WoD: “Keep The Power Running” With A Clock Set For 12 Minutes: 3 Mins MAX Reps Squat Cleans 3 Mins MAX Reps Bar Muscle Ups 2 Mins MAX Reps Power Cleans 2 Mins MAX Reps Chest To Bar Pull Ups … Continue reading →

 WoD: “Trapped!” Complete As Many Rounds As Possible in 20 Minutes Of: 5 Strict Handstand Push Ups 10 Kettlebell Sumo Deadlift High Pulls 15 (12) Calorie Row 20 Russian Kettlebell Swings . Yesterday was all about removing yourself from the … Continue reading →

  Smorgasbord of WoDs: “A Trio Of Delights” For Distance: 4 Minutes Concept2 Rower or Air Assault Bike . REST 4 Mins…. . For Total Reps: “Tabata” Dumbbell Thrusters . REST 4 Mins…. . For Time: Run 1 Mile . Working … Continue reading →

 Benchmark WoD: “Barbara” 5 Rounds, Each For Time of: 20 Pull Ups 30 Push ups 40 Sit Ups 50 Air Squats . REST EXACTLY 3 MINS  BETWEEN ROUNDs . Classic benchmark WoD today. This one certainly carries a punch with … Continue reading →

 WoD: “Dead Calves Walking” Complete As Many REPS As Possible in 10 Minutes of: 1 Deadlift (145 / 100 kg) 5 Box Jumps (24 / 20 “) 10 Double Unders 1 Deadlift 10 Box Jumps 20 Double Unders 1 Deadlift … Continue reading →

 WoD A: “Twinkle Twinkle Little Toes” Complete As Many Rounds As Possible in 7 Minutes of: 10 Hang Power Snatch (35 / 25 kg) 10 Toes To Bar . REST 3 MINS  THEN…. . WoD B: “Gripapolooza!” Complete As Many REPS … Continue reading →

 Strength WoD:  For Load: Thruster 3 – 3  – 3 – 3 Pause Front Squat 3 – 3 – 3 – 3 . Two great compound movements to sooth the soul! The Thruster is one of you biggest “bang for … Continue reading →

 WoD: “Trifecta” 3 Rounds For Time: 500m /450m (F) Row 21 Burpees China Town Run . You get days where you get all powerful & fast/intense. You get Heavy days where you want to move the kilos. Then you get … Continue reading →

 WoD: CFG 2017 Age Qualifier #3 For Time: 21 – 15 – 9 (reps) Push Jerks (62.5 / 42.5 kg) Chest To Bar Pull Ups . Workout courtesy of CrossFit HQ. This WoD is a classic example of classical CrossFit programming … Continue reading →

 WoD: Middle Distance For Time: 800m Block Run 30 Power Snatch (60 / 40 kg) 800m Block Run . The 800m Block run is a whole lap around the city block + the China Town Run. Hold the standards. Form … Continue reading →

 WoD: The Front Side Down For Time: 6 – 9 – 12 – 9 – 6 (reps): Burpee Over Bar Front Squats (70 / 47.5 kg) . Do not be deceived by the “low” rep scheme ahead of you. This one … Continue reading →

 WoD: Dumbbell “DT” 5 Rounds For Time: 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Jerks > “RX” = 2 x 20 / 15 kg << . The original Hero WoD “DT” consists of the above sequence of … Continue reading →

 Double WoD:  Both For Time: 21 – 15 – 9 (reps): Calories, Bike or Rower Wall Ball Shots (9 / 6 kg, 10ft) > 7 Min Time Cap << . REST 3 MINS . 12 – 9 – 6 (reps) … Continue reading →

 Strength WoD:  For Load: Deadlift 3 – 3  – 3 – 3 – 3* . *> 3 Second ECCENTRIC lowering of bar on each repetition. These are NOT ‘Touch & Go’ reps. Quick re-set each time. *> 5 ‘HIGH’ Box … Continue reading →

 Benchmark WoD: “Cindy” Complete As Many Rounds As Possible in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats . New month & a fresh start! Today marks the start of a 6 week mini training ‘cycle’ leading … Continue reading →

WoD: “Chip Chip Chipper!” For Time: 60 Mountain Climbers 50 Double Unders 40 Dumbbell Lunges (20 / 15 kg) 30 Dumbbell Push Press (20’s / 15’s) 20 Box Jump Overs (24″ / 20″) 10 Dumbbell Man-Makers (20’s / 15’s) 20 … Continue reading →

Strength WoD: “One Moment In Time” For Load: Pause Back Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Lift a new set every 2:30. Pause for three … Continue reading →

Pre-WoD: “Freight Train” For Time: 500m Row Time Trial . WoD: “Workhorse” Complete As Many Rounds As Possible in 15 Minutes of:  250m Row 25 / 20 Push Ups . Theres something special about hitting 500m on the rower as … Continue reading →

WoD: “Ebbs & Flows” For Time: 15 Thrusters (52.5 / 35 kg) 21 Sumo Deadlift High Pulls (52.5 / 35 kg) 12 Thrusters 15 Sumo Deadlift High Pulls 9 Thrusters 9 Sumo Deadlift High Pulls . Two classic CrossFit staples … Continue reading →

      Partner Hero WoD: : Gallagher & McDonald . 2 Mates, 2 Heroes, 2 Rounds, 1 WOD 2 Rounds For Time Of: 200m run 16 Kettlebell Swing (24kg/16kg) 16 Pull ups 16 Front Squat (50kg/30kg) 200m run 14 … Continue reading →

Skill, Strength & Stability: For Load: 10 Minutes to find your 2-rep Turkish Get Up . The Turkish Get Up (TGU) is an amazing movement that encompasses the entire body and has us moving in multiple plains & challenging your coordination. … Continue reading →

 WoD: “Know Your Own Body”  Complete As Many Rounds As Possible In 20 Minutes of: “Dainty” Run 7 Ring Rows 7 Strict Ring Dips 14 (Alternating) Pistol Squats . Gymnastics forms a huge component of a CrossFit program. Unlike the … Continue reading →

WoD: Hands Up! Each One For MAX Rounds & Reps: AMRAP in 3 Minutes of: 4 Deadlift (70% of 1RM) 8 Box Jumps (24″ / 20″) 12 Sit Ups* >>REST 90 Seconds. Repeat for Three Total Cycles<< . The bar is … Continue reading →

Strength WoD: Strict Press For Load: Strict Press 5 – 5 – 5 – 5 – 5 . The secret to good strength over your head lies with a good, strong overhead strict press. This is a highly underrated movement … Continue reading →

WoD: “Carry Them Home” For Time 27 – 21 – 15 – 9 (reps): Row / Bike Calories Dumbbell Hang Squat Cleans (15’s / 10’s kg) >>150m DB Farmers Carry after EACH round<< . Carries are an important skill to train … Continue reading →

Benchmark WoD: “Helen” 3 Rounds For Time of: China Town Run 21 Kettlebell Swings (24 / 16 kg) 12 Pull Ups . An all time CrossFit HQ classic! You will often hear seasoned CrossFitter’s (from around the world) state that this … Continue reading →

 Strength WoD: Heavy Single In 15 Minutes find a “Heavy Single for the day in the:  Clean & Jerk .  WoD: “Cleaning Up!” With a Rolling Clock: 0:00 – 05:00 Mins: China Town Run MAX Clean & Jerks (60 / 40 … Continue reading →

WoD: “The Spinning Wheel” Complete As Many Rounds As Possible in 15 Minutes of: 5 Strict Handstand Push Ups 10 Chest To Bar Pull Ups 20 DB/KB Front Rack Lunges (pick load) . Following on from the CrossFit Open, all the … Continue reading →

WoD: “Dead Man Running” For Time: 21 Deadlifts (102.5 / 70 kg) 800m Block Run 15 Deadlifts (102.5 / 70 kg) 800m Block Run 9 Deadlifts (102.5 / 70 kg) 800m Block Run . Theres something special about about the combination … Continue reading →

WoD: “Short & Fast!!” Each interval For Time: 8 x 250m Row . Its back!! An all time CBD Classic Benchmark!! This one is potent as heck so underestimate it at your peril! The objective is to hold fast split times … Continue reading →

Strength WoD: “All Racked Up” For Load: Front Squat 3 x 5 . We have three shorter weeks coming up with the upcoming public holidays. So you will see a short time domain WoD following some strength work. This is the official … Continue reading →

 WoD: “Rolling With The Snatches” With a Rolling Clock: 0:00 – 10:00 Mins: 3 Rounds: 20 Power Snatch (35 / 25 kg) 20 Overhead Squats (35 / 25 kg) 10:00 – 20:00 Mins: For Time: Run 800m (Block run) 25 Hang … Continue reading →

 WoD: “The High Life” For Time: 50 – 40 – 30 – 20 – 10 Kettlebell Swings (24 / 16 kg) 25 – 20 – 15 – 10 – 5 Burpee . Grip Strength is huge is everyday life, not just … Continue reading →

Strength WoD: “Holy M-OLY” For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy Day on a classic variation of an Olympic Lift. Why do we Olympic Lift within … Continue reading →

WoD: “Money For Old Rope” For Time: China Town Run 25 Back Squats (45 / 35 kg) China Town Run 20 Back Squats (60 / 45 kg) China Town Run 15 Back Squats (75 / 55 kg) China Town Run 10 … Continue reading →

WoD: “The Fizzer” Complete As Many Rounds As Possible in 7 Mins Of: 10 Alternating Dumbbell Snatch (20 / 15 kg) 35 Double Unders . The pace is on today! Generally the shorter the WoD the harder the pacing has to … Continue reading →

WoD: “The Guns & The Glutes” [A]: Weighted Pull Up 3 – 3 – 3 – 3 – 3 . Get your Gainzzzz on with the weighted pull up. This is a fantastic way to develop the strength further in your … Continue reading →

WoD: “Tabata Time!” For TOTAL Reps & For Lowest Score Total (2 scores) of: Kettlebell Swing Vs Kettlebell Alternating Lunge (24 / 16 kg) 2 MINS REST Assault Bike Calories Vs Double Unders 2 MINS REST Dumbbell Hang Power Clean Vs … Continue reading →

WoD: “Doing It For The Pump!” Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 10 Toes To Bar 10 Deficit Push Ups (2″ plates) . Going longer after yesterdays Heavy Day. Going long doesn’t mean taking … Continue reading →