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11/12/15 – “On The 5th Day Of Christmas CrossFit CBD Gave To Me…”
The 12 Days are here. Day 5 is…. “Amanda” . WoD: “Amanda” For Time: 9 – 7 – 5 (reps) of: Muscle Up (Squat) Snatch (62.5kg / 42.5kg) 15 Min Time Cap. Scale options for MU’s … Continue reading
10/12/15 – “On The 4th Day Of Christmas CrossFit CBD Gave To Me…”
The 12 Days are here. Day 4 is…. “Annie” But First: ‘Goat*’ Training Pick a Weakness and spend up to 13 minutes working on it. “Find your weaknesses, make friends with them & then beat them to death!” … Continue reading
09/12/15 – “On The 3rd Day Of Christmas CrossFit CBD Gave To Me…”
The 12 Days are here. Day 3 is…. “Nancy” . WoD: “Nancy” 5 Rounds For Time: China Town Run 15 Overhead Squats (42.5kg / 30kg) 25 Min Time Cap. Scale as needed. … Continue reading
08/12/15 – “On The 2nd Day Of Christmas CrossFit CBD Gave To Me…”
The 12 Days are here. Day 2 is…. “Elizabeth” . WoD: “Elizabeth’ For Time, 21 – 15 – 9 (reps): Clean (62.5kg / 42.5kg) Ring Dips . Compare to 3/2/14 (on that day we … Continue reading
07/12/15 – “On The 1st Day Of Christmas Crossfit CBD Gave To Me….”
The 12 Days are here. Day 1 is…. “Jackie” . WoD: “Jackie’ For Time: 1000m Row 50 Thrusters (Bar) 30 Pull Ups . Compare to 07/08/14. Post WoD time & Christmas wish to … Continue reading
05/12/15 – “Doing The Dishes”
Summer is here !!! Make sure you are keeping well hydrated !! (and no, coffee unfortunately does not go toward your intake!) . WoD: “Doing The Dishes” (NO Time Cap) For Time: 25 Double Unders 5 Squat Cleans … Continue reading
04/12/15 – “Junk Avoidance”
. WoD: For Time: (10 Min Cap) . 9 – 15 – 21 (Reps) of: Dumbbell Snatch L (20kg / 15kg) Dumbbell Snatch R Push Up . Team Finisher: . In Teams of 2 or 3: 12 Mins on … Continue reading
03/12/15 – “Its Just Jump & Catch Right?”
Split Jerk 3 – 3 – 3 – 3 – 3 – 3 – 3 We’ll lift “on the 2 mins” for the seven sets. Before that lets spend a good 14-15 minutes purely on practice, practice, … Continue reading
02/12/15 – “Cruise Control”
Summer is here !!! Make sure you are keeping well hydrated !! (and no, coffee unfortunately does not go toward your intake!) . WoD: AMRAP in 15 Mins: . Seamstress Run 15 Box Jumps 15 Wall Balls … Continue reading
01/12/15 – “All Heart”
Summer is here !!! Make sure you are keeping well hydrated !! (and no, coffee unfortunately does not go toward your intake!) . WoD: “All Heart!” (15 Min Cap) 7 Rounds For Time: 7 Power Cleans (40kg / … Continue reading
30/11/15 – “Jelly Legs!”
. Part A, For Load: Dead Lift: 4 x 3 @ 80-85% Same weight across the 4 sets. Rest 90 seconds between. . WoD: “Jelly Legs!” (13 Min Cap) 5 Rounds For Time: 10 Dead Lift (110kg / … Continue reading
28/11/15 – “It’s a Nice Day For a WoD Wedding!!”
Partner “Fight Gone Bad!” Disco Version . Three rounds, 90 Seconds at each station, for MAX Reps of: – Wall-ball Shots – Sumo Dead Lift High-Pulls – Box Jumps – Push-press – Row (Calories) . In this workout you … Continue reading
27/11/15 – “All Uppity Downy!”
. WoD: As Many Rounds As Possible in 20 Mins: . 5 Strict Handstand Push Ups 10 Dumbbell Thrusters (15kg / 10kg) China Town Run Post number of rounds To Comments. . . .
26/11/15 “Pain Train”
Skill / Work Capacity: Chest To Bar / Pull Up Progression: Depending on your current ability & what you did last time round (29/10/15). Choose from the following options: If you are doing this for the first time then start your … Continue reading
25/11/15 – “Heavy Or Long!”
Back Squat 1 – 10 – 1 – 20 – 1 – 30 Establish a 1RM for the day (DON’T get caught up in just this part!), then proceed in the above rep scheme. All sets must be … Continue reading
24/11/15 – “Heartburn!”
. Part A, For Barbell Efficiency & Skillzzz : 7 Minute ‘EMOM’: Min 1 – 7 Unbroken Hang Power Cleans & 1 Unbroken Push Jerk Min 2 – 6 Unbroken Hang Power Cleans & 2 Unbroken Push Jerks Min 3 – … Continue reading
23/11/15 – “Slow Is Smooth Smooth Is Fast”
. WoD, Every Minute On The Minute (‘EMOM’) x 21 Mins: . Min 1 – 3 Dead Lifts (Heavy) Min 2 – 10 Box Jumps (30″ / 24″) Min 3 – 7 Strict Toes To Bar Knowledge is power & … Continue reading
21/11/15 – “Uno? Dos?? Tres???”
Solo? – Partner up?? – Trio up??? . Choose from the following options. It’s time to Get. To. Work! Choice A): Solo Version: 10 Rounds For Time, 20 (15) Calorie Row 10 KB Swings (24kg / 16kg) 5 Burpee’s . … Continue reading
20/11/15 – “Overhead Inferno”
. WoD, For Time (20 Min Cap): . 20 Strict Press (52.5kg / 32.5kg) 15 / 10 Strict Pull Ups 20 Push Press (62.5kg / 40kg) 15 / 10 Strict Pull Ups 20 Push Jerks (72.5kg / 47.5kg) 15 / 10 … Continue reading
19/11/15 – “The Smooth Ride”
For Max Loads: Hang Squat Clean 3 – 3 – 3 – 3 – 3 Finish with 2 sets of Front Squats, each one for MAX Reps @90% of best successful set today. (Rest 1 Minute … Continue reading
18/11/15 – “Casper”
6 Rounds of: 1 Minute of Max Calories Concept 2 Rower 1 Minute of Max REPs Burpees 1 Minute of Max Calories Air Assault Bike 1 Minute Rest The goal is to go hard but stay consistent … Continue reading
17/11/15 – “Dat Plate!”
. Skill: 7 Minute ‘EMOM’: 2 Power Snatch (3 Sec Pause in the ‘Catch’. Both reps) + 2 Overhead Squats (3 Sec pause at bottom. Both reps) Pausing is a fantastic way to gain positional awareness as … Continue reading
16/11/15 – “Frungelico!
The First Bit: . 10 Mins to find heavy “1 Rep” in the following complex: 2 Strict Press + 2 Push Press NO Racks. Limit is 6 working sets. . WoD: For “Frunges!” . In 2:30 complete: 20 Kettlebell Swings … Continue reading
14/11/15 – “Beauty Is In The Eye Of The Bar-Holder!”
Hang on to that bar! . 4 Scores. 3 Movements. 2 Types of workout. 1 Strong Mindset! A): EMOM x 4 Mins: . 12 Power Snatch (40kg / 30kg) . Rest 1 Minute B): EMOM x 4 Mins: . … Continue reading
13/11/15 – “Holy Abs!”
Strength: . Back Squat 4 x 4 @ 70 – 80% of max Working sets lifted on the 2 minutes. . WoD: 21 – 15 – 9 – 6 (reps) . Back Squats (50-55% of max) *30 Abmat Sit … Continue reading
12/11/15 – “Double Double!”
Skill / Work Capacity: Chest To Bar / Pull Up Progression: Depending on your current ability & what you did last time round (29/10/15). Choose from the following options: If you are doing this for the first time then start your … Continue reading
11/11/15 – “Fast Twitch!”
Skill: Clean Complex . ‘EMOM’ x 7: 1 Power Clean + 1 Hang Power Clean + 2 Hang Squat Cleans Build the load as you go, (form permitting of course! No bambi legs!!), Go beyond your intended ‘WoD’ load. … Continue reading
10/11/15 – “Push ‘N’ Squeeze!!”
For Max Loads: Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3 . . Compare to 27/05/15 (Middle set of numbers) or 18/06/14 Post all Loads to comments. ..
09/11/15 – “Like A Glove!”
. WoD, 3 Rounds For Time (16 Min Cap): . 500m Row or China Town Run 21 Box Jumps (24″ Box / 20″ Box) 12 Kettlebell Snatches e/side (24kg / 16kg) . Post Time To … Continue reading
07/11/15 – “A Bit Of Something For Everyone!”
Which Part Do You Like The Most/Least??? . Clock is on for 35 Minutes: A): For Reps The Clock is rolling from 1 – 8 Mins: 1 Min MAX Reps Hang Power Cleans (52.5kg / 37.5kg) 1 Min MAX … Continue reading
06/11/15 – “Bit of Down, Bit of Up”
For Max Loads: Sumo Dead Lift 5 – 5 – 5 – 5 . Floor Press 5 – 5 – 5 – 5 Compare SDL to 31/07/15. Compare Floor Press to 14/01/15 Post all … Continue reading
05/11/15 – “A Day Of Two Halves!”
AM & Lunch WoD . Skill: 7 Minute ‘EMOM’: 2 Power Snatch (3 Sec Pause in the ‘Catch’. Both reps) + 2 Overhead Squats (3 Sec pause at bottom. Both reps) Pausing is a fantastic way to … Continue reading
04/11/15 – “Bergeron Beep Test”
. 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. This … Continue reading
03/11/15 – “The Melbourne Cup (At Home) WoD”
For Time: Run Time Trial Run 3,200m (or 2 Miles in old money!) . This is an all out effort for time. (Unless you are using it as an active recovery day). . Gym is Closed … Continue reading
02/11/15 – “Ain’t Nowhere To Hide!”
. WoD, For Time (15 Min Cap): . 50 Abmat Sit Ups 30 Dead Lifts 20 Power Cleans 10 Push Press / Jerk 20 Power Cleans 30 Dead Lifts 50 Abmat Sit Ups . Bar Prescriptions: “As RX” = 60kg … Continue reading
31/10/15 – “The Deck Of Cards”
Work Your Way Through A Whole Deck Of Cards Using The Values In the Movements Below (e.g.: The 4 of Hearts would be 4 Hang Power Snatches) . Be sure to shuffle your deck well !! . Clubs: Assault Bike … Continue reading
30/10/15 – “Triple Triple!”
WoD: 3 “AMRAP”s, each one scored separately. . As Many Rounds As Possible in 6 Mins: . 5 Thrusters (40kg / 30kg) 10 Burpees 15 Russian Kettlebell Swings (24kg / 16kg) REST Exactly 2 Mins As Many Rounds As Possible in … Continue reading
29/10/15 – “Burning Up!”
Skill / Work Capacity: Chest To Bar / Pull Up Progression: Depending on your current ability & what you did last time round (21/10/15). Choose from the following options: If you are doing this for the first time then start your … Continue reading
28/10/15 – “Lucky Number Seven!”
For Max Loads: Front Squat 7 – 7 – 7 – 7 – 7 . . Post all Loads to comments. At least the Squats today weren’t as awkward as this! ..
27/10/15 – “Finding The Missing Link”
. Part A, For Barbell Efficiency & Skillzzz : 7 Minute ‘EMOM’: Min 1 – 7 Unbroken Hang Power Cleans & 1 Unbroken Push Jerk Min 2 – 6 Unbroken Hang Power Cleans & 2 Unbroken Push Jerks Min 3 – … Continue reading
26/10/15 – “WoDROD2015 Hangover!”
. WoD, 18 Min ‘AMRAP’: . 1000m Row 50 Push Ups 30 Dead Lifts (50-60% of 1rm) 500m Row 25 Push Ups 15 Dead Lifts 250m Row 12 Push Ups 7 Dead Lifts MAX Metres on Rower in time remaining… . … Continue reading
24/10/15 – “WoD on the ROD Games 2015”
Presenting the 3rd Annual WoD on the ROD Games. CrossFit CBD’s very own in-house Competition. This year it was Mixed Pairs! WoD 1: “As Easy As 1 – 2 – 3” Both members find your MAX load in 5 Minutes … Continue reading
23/10/15 – “All Single & In A Frenzy!”
Skill Work: KettleBell Skillz!: Spending some time, we will focus on some of the following KB movements. The Single Arm Swing | The Hand-To-Hand Swing | The KB Snatch . . WoD, For Rounds/Reps: 17 Min AMRAP: China Town Run … Continue reading
22/10/15 – “That Daily Grind”
. WoD, For Time: 5 Rounds For Time: 10 Front Squats (65kg / 45kg) – Bar taken from floor 20 (15) Calorie Row – 15/10 Cal if on Assault Bike. *NO Time Cap. Lets get it done* . … Continue reading
21/10/15 – “Great Scott!!”
Skill / Work Capacity: Chest To Bar / Pull Up Progression: Depending on your current ability & what you did last time round (06/10/15). Choose from the following options: If you are doing this for the first time then start your … Continue reading
20/10/15 – ” Tabata Baby!”
Tabata Time!!: Wall Ball (9kg / 7kg, 10ft) Dumbbell Push Press (15kg / 10kg) Box Jump (24″ / 20″) Burpee *Tabata protocol consists of 8 intervals of a MAX reps effort in a 20 … Continue reading
19/10/15 – “CrossFit Total”
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*. . ** CBD members that are new (less than … Continue reading
17/10/15 – “Nancy”
Skill Work: Overhead Squat 5 x 3: Lifting on the 2 mins for 5 rounds (10 mins). Bar to be taken from floor. Focus on the technique first. Active shoulders throughout. Stabilise everything! Builds load as you go (form … Continue reading
16/10/15 – “Doing The Dumbbell Rock??”
Skill Work: DB Turkish Get Up: Spend 7 Mins finding a challenging 2 Reps (each hand) with a Dumbbell. Work this as a skill (& secret strength) session. Work on the quality & efficiency. Apply yourself on this. . … Continue reading
15/10/15 – “ThrusterStruck!!”
. Part A, For Load: Strict Press – 4 x 1, Building. – Opening weight to at least 0.5kg on top of your last 2×3. If you weren’t in for that last week check your numbers from the weeks before … Continue reading
WOD
Rooftop of Dreams
ROD
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