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Rooftop of Dreams
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14/10/15 – “Thunderstruck”
. Complete As Many rounds As Possible in 15 Mins: . 5 Muscle Ups / 10 C2B or Pull Up or Ring Row 10 Cleans (70kg / 50kg) China Town Run . Post number of … Continue reading
13/10/15 – “Beating Gravity”
Part A, For Load: Back Squat – 4 x 1, Building. – Start 1-2kg on from the last 3×3 day & try to build the weight through each set. -If you weren’t in for that last week of the 3×3’s then check back … Continue reading
12/10/15 – “Doing The Stacee Jaxx!”
Skill Work: ‘EMOM’ x 10 Mins: Odd: 2 Strict Handstand Push Ups. (Scale: 2 Wall Walks) Even: 4 Kipping Handstand Push Ups. (Scale: 4 Push Ups on floor, feet elevated on plates if possible). Work this as a … Continue reading
11/10/15 – “The Grip & Glute Mash!”
. With a Rolling Clock: At 0:00 Mins: For Time: Row 750m/600m 40 Dumbbell Step Ups (20kg & 24″ Box / 15kg & 20″ Box) Row 750m/600m . At 15:00 Mins: For Time & Load: 15 – 12 – 9 … Continue reading
09/10/15 – “Fran In A Wolfskin”
WoD: “Fran in a Wolfskin” . For Successful Rounds Scored: . Every Minute On The Minute For 20 Mins: Odd Mins: 10 Thrusters (35kg / 25kg) Even Mins: 25 Double Unders + 5 Strict Pull Ups . … Continue reading
08/10/15 – “Think Heavy; Move Fast!”
Part A, For Load: Dead Lift – 5 x 1, Building. – Start 5kg on from your last 3×3 & try to build the weight through each set. -If you weren’t in for that last week of the 3×3’s then check … Continue reading
07/10/15 – “Hangin’ Wit The Fast Kids”
. For Time (17 Min Cap): . 18 Hang Power Snatch (45kg / 30kg) Little Bourke Run 12 Hang Power Snatch (52.5kg / 35kg) Seamstress Run 6 Hang Power Snatch (60kg / 40kg) China Town Run … Continue reading
06/10/15 – “Gondala Gondala!”
Skill / Work Capacity: Chest To Bar / Pull Up Progression Wk3: Based on last weeks choice, stick with your option you did (listed below). Remember this is all based on your current ability so stick with the plan. You can check … Continue reading
05/10/15 – “Keep Moving!”
Part A, For Load: Front Squat – 5 x 1, Building. – Start 2.5kg on from your last 3×3 & try to build the weight through each set. -If you weren’t in for that last week of the 3×3’s then … Continue reading
03/10/15 – “GF Comrades”
Partner WoD! . In Teams of Two Complete As Many Rounds As Possible in 20 Mins: . of: 10 Hang Power Clean (50kg / 35kg) 10 Kettlebell Swings (24kg / 16kg) 10 Box Jump Overs (24″ / 20″ Box) … Continue reading
01/10/15 – “Runnin Fool Too!”
WoD, For Time (14 Min Time Cap): 12 – 9 – 6 (Reps): of: Muscle Up* Dead Lift (125kg / 90kg). . – Every time you break your Muscle Ups (or scale) it is a 3 rep Dead Lift penalty. … Continue reading
30/09/15 – “All About That Balance!”
For Max Loads: Drop Snatch 2 – 2 – 2 . When weight gets too heavy that you cannot do the ‘No-Dip’, move onto the Snatch Balance With Dip…. . Snatch Balance (With DIP) . 1 – 1 … Continue reading
29/09/15 – “Runnin’ Fool”
Skill / Work Capacity: Chest To Bar / Pull Up Progression Wk2: Based on last weeks choice, stick with your option you did (listed below). Remember this is all based on your current ability so stick with the plan. You can … Continue reading
28/09/15 – “Benidorm!”
Part A1, For Load: Back Squat – 3 x 3 (Wk 3/3). – Same load on all three sets. – Add 2.5kg onto last week. If you haven’t been in for the wave of 3’s then check back on your … Continue reading
26/09/15 – “EMOMalot!”
EMOMalot! Every Minute On The Minute For 30 Minutes: Min 1 – 3 Snatches @70% Min 2 – MAX Dumbbell Thrusters (20kg / 15kg) Min 3 – 40 Sec Plank Hold Min 4 – MAX Calories Row/Assault Bike … Continue reading
25/09/15 – “Jerky Sun, Jerky Sun!”
Part A, For Load: Strict Press – 2 x 3 (Wk 2/3). – Same load on both sets. – Add 0.5 – 2kg to last week. If you were not in last week then check your numbers from the last wave … Continue reading
24/09/15 – “Gorilla Monsoon”
. 3 Rounds For Time (17 Min Cap): . 9 Squat Cleans (70kg / 50kg) Seamstress Run . Post Time & any scaling To Comments. Great day for a Clean & a Run wouldn’t ya … Continue reading
23/09/15 – “Black Russian? … Make it a Double!”
Skill / Work Capacity: Chest To Bar / Pull Up Progression: Choose one of the options below based on your current ability and stick with the plan. 1 -You have a few C2B’s (1-5 reps) = 6 sets of 4-5 … Continue reading
22/09/15 – “Wall Ballin”
Part A, For Load: Back Squat – 3 x 3 (Wk 2/3). – Same load on all three sets. (Provided all sets & reps were met with good form) – Add 2.5kg onto last week. If you weren’t in last … Continue reading
21/09/15 – “The Magic Roundabout”
. Complete As Many Rounds & Reps As Possible in 20 Mins: . of: 5 Muscle Ups 10 Burpee To Target (6″ from reach) 15 (10) Calories on Rower/Assault Bike* Scale Options for MU’s: RX … Continue reading
19/09/15 – “Open WoD 12.2”
A: Strength/Skill: 20 Mins To Establish a 1RM Snatch For The Day . Squat or Power. State which one on the board. . WoD: Open WoD 12.2: AMRAP in 10 Mins . of: 30 Snatches (35kg / 20kg) 30 Snatches … Continue reading
18/09/15 – “Fear Is The Highest Fence”
Skill: Face your fear and find MAX height Box Jump in 8 Mins . “Fear is the highest fence”. ~Dudley Nichols . WoD: 4 Rounds For Time: . of: China Town Run 15 Box Jumps (30″ / 24″) . … Continue reading
17/09/15 – “Hippidy Hip Hop!”
For Max Loads: Hang Power Clean 3 – 3 – 3 – 3 – 3 – 3 – 3 . Post all Loads to comments. Compare to 27/11/14 Arlo helping … Continue reading
16/09/15 – “The Evil (Fly)Wheel!”
Part B: 5 Rounds, Each One For Time or Reps: . A new round will start every 4 mins: Row 500m / 450m 10 DB Thrusters (20kg / 15kg) 15 Chest To Bar Pull Ups . How it works: If and … Continue reading
15/09/15 – “Cactus Jack”
. For Time (17 Min Cap): . 10 – 8 – 6 – 4 – 2 Power snatch (60kg / 40kg) 4 – 8 – 12 – 16 – 20 Burpee Over Bar . Post … Continue reading
14/09/15 – “Seven (Single) Nation Arm-Y”
Part A1, For Load: Back Squat – 3 x 3 (Wk 1/3). – Same load on all three sets. – Add 2.5kg onto your last 4×5 week. Check numbers: Wk1. Wk2. Wk3. (This is providing all sets & reps were … Continue reading
12/09/15 – “Life In The Fast Lane!”
Partner WoD! . . In Teams of Two Complete As Many Rounds As Possible in 30 Mins: . of: 5 Burpees Over Bar 3 Muscle Ups 1 “Bear Complex” (75kg / 50kg) . One partner completes … Continue reading
11/09/15 – “Fitness Ain’t Always Pretty!”
Every Minute On The Minute For 20 Minutes: Min 1 – 10 Single-Arm DB Rows (e/hand, Heavy) Min 2 – 15 / 10 Assault Bike Calories Min 3 – 25 Russian KB Swings (Heavy) Min 4 – 50 Double … Continue reading
10/09/15 – “Upside Down Nicole”
Upside Down Nicole . . Complete As Many Reps As Possible in 20 Mins: . of: China Town Run MAX Reps Handstand Push Ups . Post number of reps & number of runs … Continue reading
09/09/15 – “500 Jump Street!”
Part A, For Load: Dead Lift – 3 x 3 (Wk 3/3). – Same load across all sets. – Add 2.5kg onto last week. If you missed both weeks 1 & 2, have a look back at the 4×5’s. You can check … Continue reading
08/09/15 – “Upper Street”
. 21 – 15 – 9 (Reps) . of: Push Press (65kg / 45kg) Strict Pull Ups . * 15 Min Time Cap * . Scale as needed. Post Time (& any scaling) To Comments. … Continue reading
07/09/15 – “Heavy AND Long!”
For Max Loads: Front Squat 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 . If new to lifting and/or CFCBD follow this alternative rep scheme to build a … Continue reading
05/09/15 – “Rolling With The Times”
. With a Rolling Clock: 0 – 10 Mins: Row 1500m 10 – 20 Mins: AMRAP in 9 Mins of: Wall Ball Shots (9kg / 7kg, 10ft line) Box Jumps (24″ / 20″) Climb the ladder style. 3/3; 6/6; 9/9; … Continue reading
04/09/15 – “Dumbbells Maketh The Man!”
Part A, For Load: Dead Lift – 3 x 3 (Wk 2/3). – Same load across all sets. – Add 2.5kg onto last week. If you missed week 1, have a look back at the 4×5’s. You can check those here: Wk1. … Continue reading
03/09/15 – “Ain’t No One Got Time For Coasting!”
. For Fastest & Slowest Times . 10 x 200m Row Sprints (90 secs rest between) . After Bash: Evil Wheels, 3 x 10-15 reps Post your fastest & slowest 200m sprints to comments Getting it done. Under … Continue reading
02/09/15 – “High Frunges All Round”
For Max Load on Each One: . 10 Mins to find your 5RM Strict Press 10 Mins to find a ‘Heavy 10 Rep’ Front Rack Lunge 10 Mins to find your 5RM Barbell Bent Over Row … Continue reading
01/09/15 – “Hanging Tough”
. For Time (15 Min Cap): . 50 – 40 – 30 – 20 – 10 Double Unders 25 – 20 – 15 – 10 – 5 KB Swings (24kg / 16kg) 12 – 10 – 8 – 6 – … Continue reading
31/08/15 – “Wood”
Last Hero WoD of “Hero Month!” . “Wood” . 5 Rounds For Time: . China Town Run 10 Burpee Box Jumps (24″ / 20″ box) 10 Sumo Dead Lift High Pulls (40kg / 30kg) 10 Thrusters Rest exactly 1 minute … Continue reading
29/08/15 – “Abbate”
Hero WoD! . “Abbate” . For Time: . Run 1600m 21 Clean & Jerks (70kg / 47.5kg) Run 800m 21 Clean & Jerks Run 1600m . 40 Min Time Cap This WoD was created … Continue reading
28/08/15 – “Those. Dumb. Bells.”
. 12 Minute ‘AMRAP’ (As Many Rounds As Possible) . 12 Dumbbell Facing Burpees 9 Dumbbell Front Squats (20kg / 15kg) 6 Ring Dips Post Number Of Rounds & any scaling To Comments. . . … Continue reading
27/08/15 – “You Either Love Them Or Hate Them!”
For Max Loads: Overhead Squat 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 . If new to the Overhead Squat and/or CFCBD follow this alternative rep scheme to … Continue reading
26/08/15 – (Partner) “Jack”
(Partner) Hero WoD! . “Jack” . In Teams of Two Complete As Many Rounds As Possible in 20 Mins: . of: 10 Push Press (52.5kg / 37.5kg) 10 Kettlebell Swings (24kg / 16kg) 10 Box Jumps (24″ / 20″ Box) … Continue reading
25/08/15 – “Quite Grippling!!!”
Part A, For Load: Dead Lift – 3 x 3 (Wk 1/3). – Same load across all sets. – Add 2.5kg onto your last successful go at the 4×5’s You can check those here: Wk1. Wk2. Wk3. (of the 4×5’s)). – It should … Continue reading
24/08/15 – “Nowhere To Hide!”
For Time: 40 (30) – 20 (10) – 10 (5) – 5 (3) reps of: . Calories on the Rower Wall Ball Shots (9kg / 7kg, 10ft line) . *If using the Assault Bike your calorie numbers will be … Continue reading
22/08/15 – “Tom”
Hero WoD! . “Tom” . ‘AMRAP’ in 25 Mins: . of: 7 Ring Muscle Ups 11 Thrusters (70kg / 47.5kg) 14 Toes To Bar This WoD was created to honour U.S. Army … Continue reading
21/08/15 – “Mop That Floor!”
For Max Loads: Clean 1 – 1 – 1 – 1 – 1 – 1 – 1 * Remember that just simply pulling aimlessly at the bar will get you nowhere. You will need to … Continue reading
20/08/15 – “Bearing Up!”
. 15 Minute ‘AMRAP’ (As Many Rounds As Possible) . 7 Burpee To Plate 20m Bear Crawl 7 Dumbbell Strict Press (15kg / 10kg) 20m Backward Bear Crawl (Rest 30 seconds after each round). Post … Continue reading
19/08/15 – (Partner) “Roy”
Partner Hero WoD! . “Roy” . In Teams of Two Perform 5 Rounds For Time: . of: 15 Dead Lifts (100kg / 70kg) 20 Box Jumps (24″ / 20″ box) 25 Pull Ups 25 Min Time … Continue reading
18/08/15 – “Don’t Bottom Out Now!”
Part A, For Load: Front Squat – 3 x 3 (Wk 3/3). – Same load across all sets. – Add 2.5kg onto last week . If you weren’t here for this last week then track back to your most recent 4×5 effort … Continue reading
17/08/15 – “All From The Heart”
4 Rounds For Time: . 500m Row / 25 Calories Assault Bike 15 Push Press (60kg / 40kg) . * 20 Min Time Cap * Post Time & any scaling if … Continue reading
WOD
Rooftop of Dreams
ROD
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