WODs

3 Rounds For MAX Reps . One minute at each station of: . Wall-Ball for REPS (9 / 7 kg) Push Press for REPS (35 / 25 kg) Box Jump for REPS (20″) Sumo Deadlift High Pull for REPS (35 / 25 kg) Row (Calories) 1 minute … Continue reading →

5 Rounds For Time: . 48 Double Unders 24 Abmat Sit Ups 12 Reverse Lunges (Alternating) Holding Dumbbells Overhead (15’s / 10’s kg)   17 Min Time Cap .   . Post time to Beyond The Whiteboard.

. Every Minute On The Minute, For As Long As Possible (15 Mins mandatory work time):    ‘EMOM’: 7 Thrusters (35kg / 25kg) 7 Pull Ups 7 Burpees     A true test of Fitness, both physical & mental. Be … Continue reading →

The Classic “CrossFit Total”:   Back Squat, 1 Rep Press, 1 Rep Dead Lift, 1 Rep   *You have a maximum of three attempts at each lift (after your warm ups)*.         . ** CBD members that … Continue reading →

6 Minute ‘AMRAP’ of: . 25 Push Ups 20 Box Jumps (30″ / 24″) 25 Sumo Deadlift High Pulls (40 / 30 kg) AMRAP (Alt) Single Arm Dumbbell Snatches in time remaining (Pick the load)   Rest 3 Mins then repeat … Continue reading →

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 Endurance … Continue reading →

For Max Loads:   Completing 7 “cycles” constitutes a complete round. One “Cycle” consists of : 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Behind The Neck Push-Press   Do 5 rounds total working up to … Continue reading →

20 Minute ‘AMRAP’ of: . China Town Run MAX Pull Ups (without coming off the bar) . If you are in a band/s then you will cap the number of reps each set to 15. Kipping is allowed (if using … Continue reading →

5 Rounds For Time: . 12 Deadlifts (52.5 / 35 kg) 9 Hang Power Cleans 6 Push Jerks . Move fast BUT move well. No sloppy form will be tolerated. This is a lighter version of the Hero WoD ‘DT’. … Continue reading →

Complete As Many Rounds As Possible in 24 Minutes: . 20 Overhead Walking Lunges (20 / 15 kg dumbbell) 400m Row 60m Dumbbell Farmers Carry ( 2 x 20 / 2 x 15 kg) 800m Block Run . Smooth & … Continue reading →

OPEN WORKOUT “16.5 / 14.5” . 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb / 43 kg. Women use 65 lb / 29 kg. Notes This workout begins with the barbell on the floor and the athlete … Continue reading →

For Time: . 1 Round of: 100 Double Unders 50 Air Squats 25 Dumbbell Push Jerks (17.5 / 12.5 kg) Then 2 Rounds of: 60 Double Unders 30 Air Squats 15 Dumbbell Push Jerks Then 3 Rounds of: 40 Double … Continue reading →

WoD: . Complete As Many REPs As Possible in 7 Minutes of: . 3 Thrusters (42.5 / 30 kg) 3 Burpee Box Jumps (24 / 20″ box) 6 Thrusters 6 Burpee Box Jumps 9 Thrusters 9 Burpee Box Jumps 12 … Continue reading →

Pre: Gymnastics Skill / Strength: . Strict Pulling Progressions. Choose your poison based off of what you can do at the minute as well as having an eye on you want to be able to do in the future. Two of the … Continue reading →

Complete As Many Rounds As Possible in 15 Mins: . 12 Kettlebell Swings (you choose the load) 9 Burpee To Bar 6 Toes To Bar .   .   . Post number of rounds to Beyond The Whiteboard. “Toughness knows not … Continue reading →

WoD:  4 Rounds For Time:   Little Bourke Run 30 Abmat Sit Ups 20 Box Jump Overs (24 / 20″) 10 Hang Power Snatch (45 / 32.5 kg)* . *The following rules will apply to your Hang Power Snatches. Fall … Continue reading →

Friday Night Lights !! . Complete as many reps as possible in 13 minutes of: . 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb / 102 kg and throw 20-lb. ball to 10-ft. target … Continue reading →

WoD: For Load: . Push Press  4 – 4 – 4 – 4       Spend some good time before the working sets practicing at LIGHT loads. Get the movement pattern correct before you try to add a bunch … Continue reading →

Pre: Gymnastics Skill / Strength: . Strict Pulling Progressions. Choose your poison based off of what you can do at the minute as well as having an eye on you want to be able to do in the future. Two of the … Continue reading →

WoD: For Loads: . Front Squat  5 – 5 – 5 – 5 – 5       Spend some good time before the working sets practicing at LIGHT loads. Get the movement pattern correct before you try to add … Continue reading →

WoD:  For Time:   20 Dumbbell Push Press China Town Run 20 Dumbbell Thrusters China Town Run 10 Dumbbell Push Press China Town Run 10 Dumbbell Thrusters China Town Run   YOU pick the weight on the DB’s. Make it … Continue reading →

WoD:  In Teams Of Two . As Many Rounds As Possible in 24 Minutes:   6 Dead Lifts (102.5 / 70 kg) 6 Burpee Pull Ups 200m Row .   One person only working at a time. One partner completes … Continue reading →

Complete The Following For Time 50 Box Jumps (24″ / 20″) 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees To Elbows 50 Push Press (Bar) 50 Hip Extensions (scale to Barbell or banded Good Mornings (Bar) … Continue reading →

Friday Night Lights !!   Complete as many rounds and reps as possible in 7 minutes of: . 10 power snatches 3 bar muscle-ups   Men use 75 lb / 34 kg. Women use 55 lb / 25 kg.   … Continue reading →

WoD:  . Complete As Many Rounds As Possible in 15 Mins: . 30 Double Unders 20 Walking Lunges 10 Russian Kettlebell Swings 32 / 24 kg .   . Post WoD:  . Active Recovery:   10 Mins focused Mobility. . … Continue reading →

WoD: For Loads: . A- Floor Press  7 – 7 – 7 – 7 – 7 B – Bent Over Row 5 – 5 – 5 – 5 – 5       Superset A & B. Rest as needed … Continue reading →

Pre: Gymnastics Skill / Strength: . Every Min On The Min x 3 Mins:  MAX set Strict Deficit Handstand Push Ups Every Min On The Min x 3 Mins: MAX set Kipping Deficit Handstand Push Ups Every Min On The Min x … Continue reading →

Pre: Skill / Strength: . Every Min On The Min x 10 Mins:  . 1 Power Snatch + 1 Hang Power Snatch Build load if you choose but place proper focus on your positioning & footwork. Open those hips & get … Continue reading →

Pre: Gymnastics Skill / Strength: . Strict Pulling Progressions The work capacity piece we have been working has now finished. Well done to you all. Your abilities on the pull up bar improved massively throughout the course. Now though it is time … Continue reading →

Super Saturday!! . Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 61 / 38 kg. . If completed before 4 minutes, add 4 minutes to the clock and proceed … Continue reading →

Pre: Strength: . Dead Lift   10 – 7 – 5 – 3 Build load as you go. Touch & Go reps on all sets. Only one bite at each number. No mulligans!   .   . WoD:  . MAX Calories in … Continue reading →

Pre: Skill / Strength: . Turkish Get Ups 5 – 5 – 5    The TGU is an all round fantastic movement. Its a great full body warm up tool. A su[per way to build healthy shoulders & midline strength.   . … Continue reading →

Pre: Gymnastics Skill / Strength: . Strict Pulling Progressions The work capacity piece we have been working has now finished. Well done to you all. Your abilities on the pull up bar improved massively throughout the course. Now though it is time … Continue reading →

WoD: For Loads: . Clean & Jerk  3 – 3 – 3 – 3 – 3       Spend some good time before the working sets practicing at LIGHT loads. Focus on your speed through the middle portion of … Continue reading →

  A: . MAX Distance in Metres on the Rower . Go as hard as you are able to but keep the pace sustainable. . 1 Minute REST then…. . B: . 2 Rounds, 1 Min at each station for … Continue reading →

Friday Night Lights!! . Complete As Many Rounds & Reps As Possible in 20 Minutes: . 25ft (7.5m) Overhead Walking Lunges (43kg / 29kg) 8 Bar Facing Burpees 25ft (7.5m) Overhead Walking Lunges (43kg / 29kg) 8 Chest To Bar … Continue reading →

Pre: Skill & Capacity: . Chest To Bar / Pull Up Progressions Depending on your current ability. Choose from the following options: 1 -You have a few/some/a lot of C2B’s = 7 sets of 5-11 reps (choose your number), resting 40 … Continue reading →

WoD: For Loads: . Strict Press  5 – 5 – 5 DON’T max out on this. Instead just get some decent quality lifts into the shoulders & use it as a primer for the upcoming jerks.   . Split Jerk … Continue reading →

WoD:  . Every Minute On The Minute for 20 Mins. Alternate between: . Min 1 – 15 / 10 Assault Bike Calories Min 2 – 40 secs MAX Double Unders Min 3 – 15 / 10 Concept2 Rowing Calories Min … Continue reading →

WoD:  . Complete As Many Rounds As Possible in 15 Mins: . 5 Push Press/Jerks (52.5kg / 35kg) 10 Dead Lifts (52.5kg / 35kg) 15 Box Jumps (24: / 20″) 30 Secs REST .   . Post WoD:  . Active … Continue reading →

  Lifting: . Pause Front Squat (3 Secs) . Quickly build to a max lift for the day No failures. Lift as mush as you can with perfect form. Stay fully active in your hold at the bottom.   . … Continue reading →

Pre: Skill & “Warm-Up” . Every 2 Mins for 5 rounds (10 mins): . 10 Russian KB Swings 8 KB Goblet Lunges 10 Hand-To-Hand KB Swings 8 KB Goblet Squats 10 Keetlebell Swings (US)   You pick the load. Same load … Continue reading →

WoD: For Load: . Clean & Jerk, 15 – 12 – 9 (reps)   Touch and go reps only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. … Continue reading →

 . WoD: “Consistency” . Complete As Many Rounds As Possible in 20 Mins: 10 Toes To Bar 10 Box Jumps (24″ / 20″) 30 Double Unders 45 secs REST   . Throughly warming up your calves & hips for the jumps … Continue reading →

 . WoD: “Crackerjack” . Complete As Many REPs As Possible in 10 Mins: 10 Calorie Row 25 Overhead Squats (35kg / 25kg) 10 Calorie Row 20 Overhead Squats (45kg / 32.5kg) 10 Calorie Row 15 Overhead Squats (55kg / 40kg) 10 … Continue reading →

WoD: For Loads: . Deficit Dead Lift  3 – 3 – 3 Stand on one bumper plate. Get the positioning on point. The bar is sitting lower on your shins than you would be used to. Spend some time before … Continue reading →

Benchmark WoD !! . Choose your adventure from these two classic benchmark workouts!  To help your decision along have you completed “Cindy” as RX yet? If not then stick to “Cindy” to hammer down & hone in the technique/strength for … Continue reading →

Pre: Find your 1RM Dead Lift: . No silliness here. Keep the form proper. Don’t sandbag this. Get the best number you can safely as we will need it to calculate the next bit! you have 20 minutes. .   … Continue reading →

Pre: Skill & Capacity: . Chest To Bar / Pull Up Progressions Depending on your current ability. Choose from the following options: 1 -You have a few/some/a lot of C2B’s = 7 sets of 5-11 reps (choose your number), resting 50 … Continue reading →

WoD: For Loads: . Hang Power Snatch  3 – 3 – 3 – 3 – 3       Spend some good time before the working sets practicing at LIGHT loads. Focus on your speed through the middle portion of … Continue reading →