WODs

Pre: Skill: . Tabata Mash Up Hollow Holds VS Mix of Russian & US Kettlebell Swings . A single Tabata interval consists of eight 20 Seconds of work followed by 10 seconds of rest. For this “mash up” today you will alternate … Continue reading →

WoD: Open WoD 12.3: . As Many Rounds/Reps As Possible in 18 Mins: 15 Box Jumps (24″ / 20″) 12 Push Press (52.5kg / 35kg) 9 Toes To Bar .     . Compare to 05/01/15 Post your score in ROUNDS … Continue reading →

At 0:00 head into…. WoD: . AMRAP in 10 Mins: . 7 Squat Cleans (65kg / 45kg) 30 Double Unders . Then at 10:00 move straight into… Strength Test: . In 7 Mins Establish . 7 Rep Max Front Squat … Continue reading →

Pre: Skill: . Turkish Get Up 5 – 5 – 5   (e/arm) . . WoD: . Buy-In:  2 Mins MAX reps Burpee To Bar/Rings (6″ reach) Then move straight into….. For Time: (16 Min Time Cap) 10 Toes To Bar (Strict) … Continue reading →

Pre: Build to a ‘Heavy’ Single: . Power Clean Remember when building to a heavy single it is not meant as a max-out. It is meant to be the heaviest load you can do with perfect form maintained. .   . … 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 4-11 reps (choose your number), resting 60 … Continue reading →

WoD: 2 Mins ON / 2 Mins OFF: . Alternate between these two AMRAP’s below until 4 of each have been completed (8 in total) Rest 2 Minutes between intervals. . #1 2 Min AMRAP: 20 Wall Ball Shots (9kg / … Continue reading →

WoD: For Loads: . Back Squat  5 – 5 – 5 – 5 – 5       Move the heaviest load you can (with PROPER form & PROPER depth) Rest as needed between sets. Compare to 21/05/15   . … Continue reading →

Skill: . Alternating ‘EMOM’ x 10 Minutes . Odd Mins: Strict Ring Dips Even Mins: 15 / 10 Calorie Row On the dips the number will depend on the ability of the person. If you are unassisted then choose a … Continue reading →

WoD: For Total REPs: . In Teams of 2 (stick with your accountability partner) 20 Minute AMRAP . China Town Run MAX Rep Hang Power Clean & Jerks (55kg / 37.5kg) China Town Run MAX Rep Sandbag Zercher Squats (Pick … Continue reading →

WoD: For Loads: . Dead Lift  3 – 3 – 3 – 3 – 3       Move the heaviest load you can (with PROPER form) Rest as needed between sets. Compare to 18/12/14   . Post: Accessory Work … 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 3-10 reps (choose your number), resting 40 … Continue reading →

Three Part WoD: . A): EMOM* x 5 Mins: . 1 Power Snatch + 1 Snatch Build as you go. As long as proper form & speed are present throughout. Score this with your opening & closing weight. . B: … Continue reading →

WoD: For Total REPs: . In Teams of 2 26 Minute AMRAP . 26 Dead Lifts (65kg / 42.5kg) 26 Box Jumps (30″ / 24″) 26 Cleans (65kg / 42.5kg) 26 Calories on Rower / Bike 26 Push Jerks (65kg … Continue reading →

Amuse-Boushe: 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 3-10 reps (choose your number), resting 50 … Continue reading →

Pre: For REPs: . As Many REPs As Possible in 8 Minutes . 2/2, 4/4, 8/8, 16/16, 32/32, 64/64, …….. Pistol Squats Box Jumps (24″ / 20″) (20 Double Unders after EACH round)     Spend 10-12 Mins before the … Continue reading →

Pre: For Loads: . Strict Press  1 – 1 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 3 – 3 Push Jerk 5 – 5 – 5 – 5 – 5     Move … Continue reading →

Pre: For Skill & Load: . Hang Squat Clean  5 – 3 – 3 – 1 – 1   . WoD: “Big Boss Man” . 4 Rounds For Time: . 5 Front Squats (75kg / 50kg) 20 Russian Kettlebell Swings (32kg … Continue reading →

WoD: For Rounds/Reps: . 3 Minute AMRAP 3 Dumbbell Snatch – HEAVY – (3 e/s) 6 V-Sit Ups 9 (7) Calorie Row Rest 1 minute. Repeat cycle 3 more time for a total of 4.   . Finisher: NOT for time. … Continue reading →

Pre: For Load: . Find a “Heavy” 3-Rep Dead Lift   . WoD: “Hope & Glory” . Complete As Many Rounds As Possible in 20 Mins: . 9 Dead Lifts (75kg / 50kg) 12 Push Ups (Hand Release) 15 Box Jumps … Continue reading →

. Pre: Snatch Skillzzzz:   3 – Position Snatch High Hang Snatch + Hang Snatch + Snatch 1 – 1 – 1 Start light & hammer in that technique. Form and speed are vital. Build the load as you go, however … Continue reading →

Pre: For Skill / Capacity: Chest To Bar / Pull Up Progression: Depending on your current ability. Choose from the following options: 1 -You have a few/some/a lot of C2B’s = 7 sets of 3-10 reps (choose your number), resting … Continue reading →

Skill: Rowing Technique Focus is the finish & proper return back to the catch. Work strap-free drills (coach led) to help reinforce good technique     . WoD: 4 Rounds Each For Time: . 500m Row Rest 3 Mins between rows … Continue reading →

. WoD: For Load . Front Squat 3 – 3 – 3 – 3 – 3 First set aim to be around 80% of 1RM Rest as needed between working sets.   . Finisher: For Reps MAX reps Front Squat @ … Continue reading →

. Pre: For Skill & Load:   EMOM x 10 Mins 2 Power snatch Start light & build as you go (as long as form and speed hold out). Ceiling is 85-90% of 1RM power snatch. Get there by 9th … Continue reading →

. Pre: For Load:   Turkish Get Up 5 – 5 – 5 (e/arm)   . WoD: 3 Rounds For Time: (15 Min Cap) . China Town Run 15 Dumbbell Dead Lifts (20kg / 15kg) 15m Dumbbell Front Rack Lunge (20kg / … Continue reading →

Did you know CrossFit CBD is 4yrs old?!! Today we celebrate with a big partner WoD & then a big Birthday WoD & BBQ/Pot luck* after. (*Thats where everyone brings a Plate. We’ll supply the (cold) snags!!) . Starters: For Load … Continue reading →

Did you know CrossFit CBD is 4yrs TODAY?!! Come celebrate with us TOMORROW, SATURDAY 9TH of January where we will hold a big Birthday WoD & BBQ/Pot luck* (*Thats where everyone brings a Plate. We’ll supply the (cold) snags!!) . Pre: For … Continue reading →

Did you know CrossFit CBD will 4yrs old tomorrow?!?! Come celebrate with us THIS SATURDAY 9TH of January where we will hold a big Birthday WoD & BBQ/Paleo pot luck* (*Thats where everyone brings a Plate)   . WoD: For Load: . … Continue reading →

Did you know CrossFit CBD will be 4yrs old on Friday?!! Come celebrate with us THIS VERY SATURDAY 9TH of January where we will hold a big Birthday WoD & BBQ/Paleo pot luck* What are YOU going to bring??? (*Thats where everyone … Continue reading →

Did you know CrossFit CBD will be 4yrs old on Friday?!! Come celebrate with us THIS SATURDAY 9TH of January where we will hold a big Birthday WoD & BBQ/Paleo pot luck* (*Thats where everyone brings a Plate. We’ll supply the snags!!) … Continue reading →

Did you know CrossFit CBD will be 4yrs old on Friday?!! Come celebrate with us on Saturday 9th January where we will hold a big Birthday WoD & BBQ/Paleo pot luck* (*Thats where everyone brings a Plate. We’ll supply the non-paleo … Continue reading →

 Happy New Year !!!!!   May everything you wish to achieve in 2016 happen!! (As long as you put the work in, it’ll all be fine :))   . . WoD  . Complete As Many Rounds As Possible in 12 Minutes: Handstand Hold, … Continue reading →

 Memorial WoD This workout is in honour of one Nicola Andrews.  Nicola was a member of Brunswick East CrossFit. For this of you unaware BE-CF is run by Clare Campbell, an old member & friend of CBD’s. Sadly & tragically … Continue reading →

Did you know CrossFit CBD will be 4yrs old on January 8th?!! Come celebrate with us on Saturday 9th January where we will hold a big Birthday WoD & BBQ/Paleo pot luck* (*Thats where everyone brings a Plate. We’ll supply the non-paleo … Continue reading →

Box open today & tomorrow! .  Skill: . 10 Minutes to find a “heavy” complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk   Remember there IS a difference between “Heavy” & “Max”. When going for Max … Continue reading →

 MERRY CHRISTMAS !!!!!   We hope you got all of your Christmas wishes!!   . . WoD  . Swim 30 Minutes for distance. .     Simples. Head to a pool or the beach & swim for 30 mins. Note … Continue reading →

 MERRY CHRISTMAS !!!!!   We hope you got all of your Christmas wishes!!   . Classic WoD to work off the turkey dinner yesterday! . WoD  . 4 Rounds For Time: . 400m Run 50 Air Squats   No time … Continue reading →

 MERRY CHRISTMAS !!!!! We hope you got all of your Christmas wishes!!   . Do this workout before your Main Course today: . WoD “Death By Burpee” . With a continuously running clock perform: . 1 Burpee in the first … Continue reading →

  WoD: Three separate scores, work to rolling clock: . At 0:00 on the clock: 30 Handstand Push Ups for time (5 Min Cap)   First 10 reps strict. Next 20 kipping.     . At 8:00 on the clock: As … Continue reading →

  WoD: For MAX Reps: . Clock set for 12 Mins (this part only) 1 Min of Hang Power Clean & Jerks (75% of 1RM*) 1 Min of Rowing Calories 2 Mins of Hang Power Clean & Jerks 2 Mins of Rowing … Continue reading →

  Starter: Some Skill & Load: . Turkish Get Up 3 – 3 – 3 (3 reps each side)     . Main Course: WoD “Swunning” For Time:  75 Kettlebell Swings (24kg / 16kg) 1600m Double Block Run (Note your … Continue reading →

  WoD: “Post Nibbles Burn-Off!” Complete As Many Rounds As Possible in 20 Minutes: 10 Front Squats (70kg / 47.5kg) 10 Burpees Over The Bar 20 Abmat Sit Ups Rest 1 Minute   No rack. Bar to be taken from … Continue reading →

The 12 Days are here. Day 12, The final Day, is….  “Diane”      . WoD: “Diane” 21 – 15 – 9 (reps) for time:  Dead Lift (102.5kg / 70kg) Handstand Push Up   Upon completion move straight into…. MAX … Continue reading →

The 12 Days are here. Day 11 is….  “Karen”      . WoD: “Karen” 150 Wall Ball Shots for time:  (9kg to 10ft / 7kg to 9ft)      12 Min Time Cap. Scale appropriately.           … Continue reading →

The 12 Days are here. Day 10 is….  “Isabel”      . WoD: “Isabel” 30 Snatches  for time:  (62.5kg / 42.5kg)      7 Min Time Cap. Scale appropriately.           . Compare to 08/11/14.  Post time … Continue reading →

The 12 Days are here. Day 9 is….  “Fran”      . WoD: “Fran” 21 – 15 – 9 (reps) for time: Thrusters (42.5kg / 30kg) Pull Ups    15 Min Time Cap. Scale appropriately.           … Continue reading →

The 12 Days are here. Day 8 is….  “Grace”      . WoD: “Grace” 30 Clean & Jerks For Time (62.5kg / 42.5kg)      7 Min Time Cap. Scale appropriately.           . Compare to 24/5/14. … Continue reading →

The 12 Days are here. Day 7 is….  “Helen”      . WoD: “Helen” 3 Rounds For Time of: China Town Run 21 Kettlebell Swings (24kg / 16kg) 12 Pull Ups    Scale as needed. 17 Min Time Cap.   … Continue reading →

The 12 Days are here. Day 6 is….  “Kelly”      . WoD: “Kelly” 5 Rounds For Time of: China Town Run 30 Box Jumps (24″ box / 20″ box) 30 Wall Ball Shots (9kg / 7kg, 10ft target)   … Continue reading →