WODs

Great tenacity shown today! You gave your all & that’s what matters most. . WoD – “Fortitude”   Every Minute On The Minute x 30 Mins, Alternate Between: Odd: 15 (10) Calorie Row Even: 15 Burpees . . Fortitude: “Courage in pain … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Civil War” At 0:00 5 – 4 – 3 – 2 – 1 (reps): Strict Muscle Up … Continue reading →

Focus is on point! . WoD – “Weightlifting Tuesday!” At 0:00 Every Min On The Min x 7 Mins: 1 Squat Snatch @ 85% 1RM . -REST/Changeover Plates 3:00- . At 10:00 Every Min On The Min x 7 Mins: … Continue reading →

Well todays WoD certainly lives up to its name!! . WoD: “Fight Gone Bad” . 3 Rounds For MAX Reps 1 Min Wall-Ball for REPS (9 / 6 kg, 10ft) 1 Min Sumo Deadlift High Pull  for REPS (35 / 25 kg) … Continue reading →

Great morning for a run!! . WoD – “Dangling That Carrot” With 22 Minutes on the clock: Run 2 Miles 11 Power Cleans (90 / 67.5 kg) 11 Power Cleans (75 / 52.5 kg) 11 Power Cleans (62.5 / 42.5 … Continue reading →

Up & At ‘Em!! . WoD – “Not All As It Seems….” As Many Rounds/Reps As Possible in 14 Minutes: 7 Handstand Push Ups 7 Front Squats (65 / 45 kg) . -‘E2MOM’ 3 Bar Muscle Ups (starting at 1:00)- … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Hard Yakka!” Every 3 Minutes For 7 Rounds (21 Mins): 30 Russian Kettlebell Swings (Heavy) 20 (15) … Continue reading →

Theres just something special about hitting an Olympic lift rep with just the right amount of speed, technique & execution! #AWESOME!! . WoD – “Weightlifting Wednesday!” At 0:00 Every Min On The Min x 7 Mins: 2 Squat Snatches @ 80% … Continue reading →

It may not seem it now but SUMMER IS COMING!!  Get your consistency right now and summer will be a fine season for you!! . . Skill Development: Smooth is Fast Alternating ‘EMOM’ x 10 Mins: Odd Mins: 12 Wall … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Blast Off!” For Time: 100 Double Unders Then…. 21 Thrusters (52.5 / 37.5 kg) China Town Run … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  Food Challenge WoDs: Push Press, Then “Cindy” A: For Load: Push Press: 12 Mins to find 3RM . WoD: … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  Strength WoD: “Hamstrung!!” For Load: Deadlift 3 – 3 – 3 – 3 – 3 . . Minimum 4 … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Tequila Sunrise” Every Minute On The Minute for 16 Mins Alternate Between: Min 1: 15 / 10 … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Take It To The Limit!” In Teams of Two: AMREP in 10 Minutes: 5 Minutes MAX Calories … Continue reading →

BBQ THIS SATURDAY!!!!!!!  Lets welcome in Spring (with all its glorious rain!!) this coming Saturday 17th September. We will light it up after the last WoD class (BBQ on at 11;30 onward). BYO any meat / drink you want!!! . … Continue reading →

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP!* Offer valid for September & October! .  WoD: “Control ALT Delete” AMRAP 10 Minutes: Buy-In of: 55 Wall Ball Shots (9 / 6 kg) Then with time left ‘AMRAP’…. … Continue reading →

Some of the CBD crew represented us in style at the mixed pairs competition out in the Western Suburbs. Some stellar performances on show. Well done to Matt, Jac, Sim, Anneka, Charith & Diana. Way to go everybody! .  WoD: … Continue reading →

After extensive testing Daniel & Trent indeed found out that looking down at the bikes wheel does in fact nothing to help your time go faster! Great effort though lads! 🙂 . . Skill: Turkish Get Up 5 – 5 … Continue reading →

Macro Spots all taken!!! – There are some Paleo 101 places left however! Get on board and learn what REAL WHOLE food can do for you, your health & your performance. email susan@crossfitcbd.com to register yourself. . WoD – “Weightlifting Wed…. … Continue reading →

Think its safe to say Al gave this one his all!! .  WoD: “Christine” 3 Rounds For Time: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) . 16 Min Time Cap. Scale as needed Post time to Beyond The … Continue reading →

Love that feeling after the Rower got involved in your WoD!! .  WoD: “Was It Worth Putting Down For?!” At 0:00: You have 12 Minutes to find a Heavy 3 Rep Front Squat. (Bar is to be taken from the … Continue reading →

Fantastic shot of Bich marching her way through her 100km race at the weekend! .  WoD: “Hangin’ Rough” 5 Rounds For Time: 15 Hang Power Snatch (35 / 25 kg) 15 Toes To Bar . Potent on the grip. The … Continue reading →

Jac & Steph fighting those Dumbbells!! .  WoD – “Saddle Up!” Complete As Many Rounds As Possible in 25 Minutes: 25 (18) Calorie Row / Assault Bike 20 Dumbbell Push Press (15’s / 10’s) 15 Dumbbell Box Step Overs (Same … Continue reading →

CrossFit CBD’s Spring-2016 Food Challenge  REGO HAS OPENED!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101” OR the “Macro’s Challenge 2.0”.  .  WoD – “Surfer On Acid ” 3 Rounds For Time: … Continue reading →

REGISTRATION OPENS TODAY!!! Get on board and learn what real food can do for you. email susan@crossfitcbd.com to register yourself & find out which challenge best suits YOU . WoD – “Weightlifting Wed…. Thursday!” At 0:00 Every Min On The … Continue reading →

 CrossFit CBD’s Spring-2016 Food Challenge!! Rego opens TOMORROW!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101” OR the “Macro’s Challenge 2.0”.  . Hero WoD – “TK” Complete As Many Rounds/Reps As Possible … Continue reading →

CrossFit CBD’s Spring-2016 Food Challenge starts in less that 3 weeks!!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101” OR the “Macro’s Challenge 2.0”.  Keep your eyes open on our here & … Continue reading →

CrossFit CBD’s Spring-2016 Food Challenge is on the horizon!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101” OR the “Macro’s Challenge 2.0”.  . Hero WoD – “Tyler” Complete 5 Rounds For Time: … Continue reading →

Brent showing us good depth in those dips. . Hero WoD – “Luke” Complete For Time: China Town Run 15 Clean & Jerks (70 / 47.5 kg) China Town Run 30 Toes To Bar China Town Run 45 Wall Ball … Continue reading →

Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101” OR the “Macro’s Challenge 2.0”.  More info to come!! . Hero WoD – “Ledesma” Complete As Many Rounds/Reps … Continue reading →

Cardio Chaos! .  WoD – “Whats The Rule At The Farmers Table??” Tabata Time! Tabata Row / Assault Bike (Calories) Tabata Farmers Carry* (AHAP) Tabata Row / Assault Bike (Calories) Tabata Farmers Carry* (AHAP) Tabata Row / Assault Bike* (Calories) … Continue reading →

Are you ready to clean things up in time for summer??? Get on board and learn what real food can do for you. . WoD – “Weightlifting Wednesday” At 0:00 Every Min On The Min x 8 Mins: 1 Squat … Continue reading →

Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101” OR the “Macro’s Challenge 2.0”.  Keep your eyes open on our here & our social media. More info … Continue reading →

Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101” OR the “Macro’s Challenge 2.0”.  More info posted this week!! . Hero WoD – “Bell” 3 Rounds For … Continue reading →

Chris getting some Burpee action!  . Hero WoD – “Hansen” Complete 5 Rounds For Time: 30 Kettlebell Swings (32 / 24 kg) 30 Burpees 30 Sit Ups . Fair amount of volume as all Hero WoDs have. Be sure you … Continue reading →

  . Hero WoD – “Josh” Complete For Time: 21 Overhead Squats (42.5 / 30 kg) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull ups . Fair amount of pull-up volume. You need a … Continue reading →

No pictures/vids needed today. Its a special repeat WoD for us at CBD which carries a lot of meaning and a lot of heart.  Get after it and give it your very best effort as we are sure you always … Continue reading →

Announcing the 2016 WoD on the RoD Games will be on Saturday 29th October. This will be our 4th annual inter-Box competition. Its designed as a fun day of events where we get to do the CrossFit AND have fun … Continue reading →

We are ALWAYS watching you! 😉 . WoD – “Team Running!” In Teams of 2 Complete For Time: Run 1600m 80 Abmat Sit-Ups* Run 800m . Partners will swap up the running every 200m. The “Dainty Run” is your run route … Continue reading →

Happy Birthday Coach Steph!!! . Hero WoD – “J.T” For Time: 21 – 15 – 9 (reps): Handstand Push Ups Ring Dips Push ups . Big WoD on the upper body. Scale as needed in the volume department Time Cap 21 Mins … Continue reading →

Di V & Rach  . Hero WoD – “Hotshots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (62.5 / 42.5 kg) 7 Strict Pull Ups Chinatown Run . Big WoD. Scale as needed in volume or load, … Continue reading →

God bless the Burpee! . Hero WoD – “Donny” 21 – 15 – 9 – 9 – 15 – 21 (reps): Deadlift (102.5 / 70 kg) Burpee . LOT of reps on the table today. Be sure you are ready … Continue reading →

Anna showing us hows it done! . WoD – “The Dainty Run” Every 5 Minutes For 4 Rounds (20 Mins total) Complete: The Dainty Run** 40 UB Double Unders 20 Box Jump Overs (24″ / 20″ box) . Today we … Continue reading →

Yori getting that extension on! . WoD – “Weightlifting Wednesday” At 0:00 Every Min On The Min x 9 Mins: 1 Power Clean @ 70% 1RM -REST/Changeover Plates 1:00- At 10:00 Every Min On The Min x 9 Mins: 1 … Continue reading →

That moment you realise you are 50 Calories down…. and you are only halfway done! . Hero WoD – “Hildy” Complete The Following For Time 100 / 80 Calorie Row 75 Thrusters (Bar) 50 Pull Ups 75 Wall Ball Shots … Continue reading →

. Hero WoD – “DT” 5 Rounds For Time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX = 70 / 47.5 kg . Ripper of a WoD, super grippy too! Get that hook grip on! 15 Min … Continue reading →

First week of Hero Month at CBD in the books. How have you fared this week? Be sure to get some extra mobility & recovery in when you can. Its been hard yet awesome fun so far. We can’t wait for … Continue reading →

. Hero WoD – “Erin” 5 Rounds For Time of: 15 Dumbbell  Split Cleans (17.5 / 12.5) 21 Pull Ups . LOTS of pull ups! Scale as needed! 17 Min Time Cap. Aim sub 15!   .   . Post … Continue reading →

Brent getting deep in those Dips . WoD – “If You Like It Put A Ring On It!”   Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 15 Ring Dips 500m Row . If Rowers … Continue reading →

Go Marty! Take care of Nat & Oscar. We will miss you on the RoD!! 🙁 . WoD – “Weightlifting Wednesday” At 0:00 Every 40 secs for 12 Rounds 1 Power Clean @ 65% 1RM -REST 2:00- At 10:00 Every … Continue reading →