WODs

. WoD: “Hot Wheels!” 10 Rounds For Time: 10 (7) Calories, Assault Bike / 15 (12) Calories, Rower 10 Power Snatches (35 / 25 kg) . Push the pace on the machine. Stay smooth & consistent on the Barbell. 20 Min … Continue reading →

. WoD: “From The Bar To The Body & Back Again!” [A]: 3 Minute ‘AMRAP’: 12 Deadlifts (60 / 40 kg) 9 Front Squats (60 / 40) 6 Hang Power Cleans (60 / 40) REST 2 Minutes…. [B]: 3 Minute … Continue reading →

. WoD: “Upside Down Helen” 3 Rounds For Time: Chinatown Run 21 Kettlebell Swings (24 / 16 kg) 12 Handstand Push Ups . 18 Min Time Cap. Scale as needed. . Post time to Beyond The Whiteboard.

 WoD: “The Journey” For Time: Row 5 km Some may view this as not a CrossFit Workout. We can assure you it is very much a Crossfit workout! One stream of the 10 General Physical Skills is Cardiovascular / Respiratory … Continue reading →

Skill WoD: Gymnastics Conditioning Every Minute On The Minute x 7 Mins: # Reps of a Gymnastics Pulling Movement . Choose one move from the following list: Ring Muscle Up, Bar Muscle Up, Chest To Bar Pull Up, Pull Up, … Continue reading →

. Strength WoD: “Own The Overhead” For Loads: Strict Press 3 – 2 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 2 – 1 . Work to a timer. You have 90 seconds to … Continue reading →

. WoD: “30 & 30” 3 Rounds For Time: 30 Thrusters (30 / 20 kg) 30 Sumo Deadlift High Pulls (30 / 20 kg) “Little Bourke” Run . Little twist to add some spice = the Barbell reps have to … Continue reading →

. WoD: “Goat Day!” EMOM x 20 Minutes: Odd Mins: Goat 1 Even Mins: Goat 2 . Today we are going to attack those weaknesses. Choose two you want to see improvement on. Chat with your coach to discuss appropriate … Continue reading →

WoD: “Hot To Trot” For Overall Rounds & Reps accrued: 2 Mins ON / 1 Min OFF, for 7 Cycles (20 mins all up) 40 – 30 – 20 – 10 (reps) Wall Balls (9kg, 10ft / 6kg, 9ft) Kettlebell … Continue reading →

Strength WoD: For Loads: Hang Power Snatch 3 – 3 – 3 – 3 – 3 . Lots of warm up and practice/focus sets before even embarking on the first work set. First set should be about 75-80% of 1rm … Continue reading →

Benchmark WoD: “Elizabeth” For Time 21 – 15 – 9 (reps) of: Cleans (62.5 / 42.5) Ring Dips . The Cleans are FULL SQUAT, not power. Time Cap 15 Mins. Scale as needed. Compare to 04/07/16. . Post time to … Continue reading →

Tribute WoD: “Emma” . Complete for time: Buy-in of: 15 Burpee Over Bar Then …. 3 Rounds of: 11 Push Jerks (60kg / 40kg) 33 Abmat Sit Ups Then ….. Cash-Out: 15 Burpee Over Bar . Oh and there is the … Continue reading →

This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “The Olé … Continue reading →

This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . Strength WoD: “Heavy … Continue reading →

This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Goat Day!” … Continue reading →

This week marks 5 years since CrossFit CBD first day of Classes! Come celebrate with us on this Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on … Continue reading →

Today marks 5 years since CrossFit CBD first day of Classes! Come celebrate with us on this Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! … Continue reading →

On Monday CrossFit CBD turns 5 years old!!! Come celebrate with us on the Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Pole To … Continue reading →

Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . Strength … Continue reading →

Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: … Continue reading →

Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: … Continue reading →

This week CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Back To … Continue reading →

WoD: “Anna T” Complete As Many Rounds As Possible in 17 Minutes of: 31 Double Unders 12 Overhead Squats (45 / 32.5 kg) 16 Hang Power Cleans (45 / 32.5 kg) . Every 3 Mins on the 3 Mins stop … Continue reading →

WoD: “You Pulling Me Leg?? ” 3 Rounds For Time: China Town Run 15 Pull Ups 30 Air Squats 15 Pull Ups . 20 Min Time Cap. Scale as needed. Post time to Beyond The Whiteboard.

WoD: “Up & Down, and Up Again, Then Down….” 10 Rounds For Time: 15 Deadlifts (62.5 / 42.5 kg) 15 Push Ups . 20 Min Time Cap. Scale as needed. Post time to Beyond The Whiteboard.

.. WoD: “You & Me, Yippee!!” In Pairs Row for 30 Minutes For Total Distance: Partner 1: Row 1 Minute Partner 2: Row 2 Minutes P1: Row 3 Minutes P2: Row 4 Minutes P1: Row 5 Minutes P2: Row 5 Minutes P1: … Continue reading →

.. Open Gym Suggested WoD:  EMOM x 20 Minutes: 1): 15 / 12 Calories, Assault Bike 2): 8 Seated Dumbbell Press, pick load 3): 14 Single Arm Dumbbell snatch, pick load 4): 15 Burpees . Post rounds successfully completed (out … Continue reading →

Merry Christmas to you & yours from CrossFit CBD. Wishing you a happy & healthy holiday season. WoD: CBD 12 Days of Christmas 2016 For Time: 1 Bar Muscle Up / 1 Strict L-Pull Up 2 Dumbbell ‘Man-Makers’ 3 Strict … Continue reading →

On the 12th Day of Christmas CrossFit CBD Gave To Me……. Benchmark WoD: “FRAN” For Time: 21 – 15 – 9 (reps): Thrusters (42.5 / 30 kg) Pull Ups . Last day of the 12 days of Christmas. We hope … Continue reading →

On the 11th Day of Christmas CrossFit CBD Gave To Me……. Hero WoD: “Holleyman” 30 Rounds For Time: 5 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 3 Handstand Push Ups 1 Power Clean (102.5 / 70kg) . Second last … Continue reading →

On the 10th Day of Christmas CrossFit CBD Gave To Me……. Classic Mainsite WoD: “Swunning” For Time: 75 Kettlebell Swings (24 / 16 kg) 1600m Double Block Run 75 Kettlebell Swings . A tried & tested classic. Can you go … Continue reading →

On the 9th Day of Christmas CrossFit CBD Gave To Me…….  Benchmark WoD “Hope” 3 Rounds, 1 Minute at Each Station for MAX Reps: Burpees Power Snatches (35 / 25 kg) Box Jumps (24″ / 20″) Thrusters (35 / 25 … Continue reading →

On the 8th Day of Christmas CrossFit CBD Gave To Me…….  Strength WoD “CrossFit Total” For Total Load Successfully Lifted.: Back Squat, 1 Rep Strict Press, 1 Rep Deadlift, 1 Rep . The ‘Total’ is a classic benchmarking workout where you … Continue reading →

On the 7th Day of Christmas CrossFit CBD Gave To Me……. Strength WoDs A & B: A: ‘EMOM’ x 10 Minutes: 2 Clean & Jerks . ‘EMOM’ = Every Minute On the Minute. You choose your way of execution (power … Continue reading →

On the 6th Day of Christmas CrossFit CBD Gave To Me…….  Benchmark WoD “Angie” Complete For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats . Compare to 19/07/16 25 Min Time Cap. Scale As Needed. … Continue reading →

On the 5th Day of Christmas CrossFit CBD Gave To Me……. CrossFit Regionals WoD “11.3” 21 – 15 – 9 (reps) Deadlifts (142.5 / 92.5 kg) Box Jumps (30″ / 24″ box) . Very heavy barbell! Ensure you have a … Continue reading →

On the 4th Day of Christmas CrossFit CBD Gave To Me……. First a Strength WoD, then the fun Front Squat 5 – 5 – 5 – 5 . 20 Mins to do this. Compare to Scale As Needed. Open WoD … Continue reading →

On the 3rd Day of Christmas CrossFit CBD Gave To Me……. Benchmark Testing WoD: 2km Row Time Trial . There are very few WoDs that hurt as much as a 2km TT on the erg!! If you give this your … Continue reading →

On the 2nd Day of Christmas CrossFit CBD Gave To Me……. Mainsite WoD #1: “Fast AND Heavy” 21 Dumbbell Thrusters, pick load China Town Run 18 Dumbbell Thrusters, pick load China Town Run 15 Dumbbell Thrusters, pick load . This … Continue reading →

On the 1st Day of Christmas CrossFit CBD Gave To Me……. Hero WoD: “Rene” 7 Rounds For Time: China Town Run 21 Walking Lunges 15 Pull Ups 9 Burpees . If you have a weight vest wear it. 45 Min … Continue reading →

Pre WoD: Heavy Singles Take 10 Minutes to hit 3 heavy singles on the Deadlift . NO maxing out! NO misses. Hit a weight heavier than you will do in the upcoming WoD . WoD: “Float Like A Butterfly” 5 … Continue reading →

Strength WoD: “Who Da Jerk?” For Load: Push Jerk 3 – 3 – 3 – 3 – 3 . Prescribing 5 sets rather than 7. Make EVERY set a challenge! First working set should be around at least the 80% … Continue reading →

WoD: “Cliffhanger” AMREP in 7 Minutes: 3, 6, 9, 12, 15, 18, etc, …… Power Snatch (52.5 / 37.5 kg) Toes To Bar . Climb the ladder as far as you can in the 7 Minutes. Add on 3 reps … Continue reading →

WoD: “Alarm Bells” AMRAP in 3 Minutes: 27 (21) Calorie Row 27 Single Arm DB Snatch (15 / 10 kg) REST 3 Mins AMRAP in 3 Minutes: 21 (16) Calorie Row 21 Single Arm DB Snatch (20 / 15 kg) … Continue reading →

. Strength WoD: “The Four Tops” For Load: Back Squat 4 – 4 – 4 – 4 . Tempo today is 20X1 . After Bash: Double Tabata Tabata Push Ups Tabata Superman Hold (Hold Hollow Hold during 10 sec “rest”) … Continue reading →

. WoD: “Filthy Fifty” Complete For Time: 50 Box Jumps (24 / 20″) 50 Jumping Pull Ups 50 Kettlebell Swings (16 kg) 50 Walking Lunges 50 Knees To Elbow 50 Push Press (20 / 15 kg) 50 Hip Extensions 50 … Continue reading →

. WoD: “The Devils Press” AMRAP in 7 Minutes of: 14 Wall Balls (9 / 7, 10ft) 7 Devils Press (2 x 15 / 2 x 10 kg) . The Devils Press: Grab your DB’s in hands, perform a push-up/burpee, … Continue reading →

. WoD: “Just Go!” Teams of 3: As Many Calories in 15 Minutes of: 21 – 18 – 15 – 12 – 9 – 6 – 3: Assault Bike Calories Rower Calories . Working in “follow the leader” fashion. You each … Continue reading →

. WoD: “The BIG Clean Complex” 6 Sets For Load: of: High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang … Continue reading →

. WoD: “Lost In Transition” AMRAP in 20 Minutes: of: China Town Run 7 Muscle Ups . Lots of scale options on offer. Scale As Needed. . Post number of Rounds to Beyond The Whiteboard. The Strict Muscle Up