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Rooftop of Dreams
ROD
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15/08/15 – “Morrison”
Hero WoD! . “Morrison” . For Time: . 50 – 40 – 30 – 20 – 10 reps of: Wall Ball Shots (9kg / 7kg, 10ft line) Box Jumps (24″ / 20″ box) Kettlebell Swings (24kg / 16kg) … Continue reading
14/08/15 – “Jerry”
Hero WoD! . “Jerry” . For Time: . Run 1600m Row 2000m Run 1600m No Time Cap ! Scale options will be in place but you ALL should get this done in under the scheduled class time. … Continue reading
13/08/15 – “Make It Count!”
Part A, For Load: Front Squat – 3 x 3 (Wk 2/3). – 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 … Continue reading
12/08/15 – “Back It Up(side down!)”
Each One For Time: . 21 Burpee Over Bar 15 Power Snatch (60kg / 40kg) 9 Strict Handstand Push Up . – REST 3 MINS – . 18 Burpee Over Bar 12 Power Snatch (60kg / 40kg) 6 Strict Handstand Push … Continue reading
11/08/15 – “DG”
Hero WoD! . “DG” . 10 Minute ‘AMRAP’: 8 Toes To Bar 8 Dumbbell Thrusters (15kg / 10kg) 12 Walking Lunge Step (Same DB’s) After Bash: Record your loads or Band Scaling. 7 – 5 – … Continue reading
10/08/15 – ” Splittin’ “
For Max Loads: Split Jerk 3 – 3 – 3 – 3 – 3 * Get the footwork right first before adding load and your’ll be on to a winner! Remember M.C.I (Mechanics. Consistency. Then … Continue reading
08/08/15 – “Blake”
Part A: 10 mins to find your “2RM’ Strict Handstand Push Up. – If you are already on flat ground lets go deficit! – If you scale yours then lets see what we are capable of. . Hero WoD! . … Continue reading
07/08/15 – “With A Little Help From My Friends”
Part A, For Load: Front Squat – 3 x 3 (Wk 1/3). – Same load across all sets. – Add 2.5kg onto your last 4×5. check one of these: Wk1. Wk2. Wk3. – It should feel heavy but its week … Continue reading
06/08/15 – “Pyramid Sprint”
For Time: . 12 Single Arm, Alternating Dumbbell Snatch (25kg / 20kg. 12 each side!) 24 (18) Calorie Row / 18 (12) Calorie Assault Bike 36 Toes To Bar 24 (18) Calorie Row / 18 (12) Calorie Assault Bike 12 … Continue reading
05/08/15 – “Donny”
Hero Month is here! Are you ready?! . “Donny” . For Time: . 21 – 15 – 9 – 9 – 15 – 21 reps of: Dead Lift (100kg / 70kg) Burpee . * 18 Min Time … Continue reading
04/08/15 – “Knee Jerk Reaction
For Max Load: Push Press + Push Jerk + Split Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 * The complete 3 move complex above represents 1 ‘rep’. * You … Continue reading
03/08/15 – “Jorge”
Hero Month is here! Are you ready?! . “Jorge” . For Time: . 30 Sit Ups 15 Squat Cleans (70kg / 47.5kg) 24 Sit Ups 12 Squat Cleans 18 Sit Ups 9 Squat Cleans 12 Sit Ups 6 Squat Cleans … Continue reading
01/08/15 – “Ledesma”
“Ledesma” . ‘AMRAP’ in 20 Minutes: 5 Parallette / Deficit Handstand Push Ups (you choose the def) 10 Toes Thru Rings 15 Medicine Ball Cleans (9kg / 7kg) … Continue reading
31/07/15 – “Spread Em’!”
For Max Loads: Sumo Dead Lift 5 – 5 – 5 – 5 – 5 Use the heaviest load you can lift you can for each set (Form permitting!). Rest as needed between sets. Beginners to … Continue reading
30/07/15 – “Cindy”
20 Minute ‘AMRAP’ (As Many Rounds As Possible) . Cindy: 5 Pull ups 10 Push ups 15 Air Squats Compare to 17/11/14 or 20/12/13 Post Number Of Rounds To Comments. Somethings got … Continue reading
29/07/15 – “Staying In The Black!”
Part A1, For Load: Back Squat – 4 x 5 (Wk 3/3). – Same load on last two sets. – Add 2.5kg onto last week. – It should be heavy but lets try not to miss any. If you need … Continue reading
28/07/15 – “Twinkle Toes”
WoD, For Time: 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 reps of: Toes To Bar Box Jumps (24″ / 20″) ** 11 Min Time Cap (Aim for … Continue reading
27/07/15 – “This Sandwich Costs How Much?!”
Complete As Many Repetitions As Possible in 25 Minutes: 80 Calorie Row / 40 Calorie Assault Bike 40 Dumbbell Push Press (25kg / 17.5kg) 80 Dead Lift (80kg / 55kg) …… ….. But wait. First complete a … Continue reading
25/07/15 – “One For The HIP-sters!”
A: 15 Mins to build to a heavy single in the Squat Snatch B: WoD, 10 Rounds For Time: 3 Squat Snatch 7 Chest To Bar Pull Up … Continue reading
24/07/15 – “Working Owwwt!”
Part A1, For Load: Back Squat – 4 x 5 (Wk 2/3). – Same load on last two sets. – Add 2.5kg onto last week. – It should be heavy but NOT with any misses. You shouldn’t need any spotters … Continue reading
23/07/15 – “Prepare To Engage Thrusters”
3 Rounds For Time: China Town Run 21 Dumbbell Thrusters (15kg / 10kg) ** 14 Min Time Cap. ** After Bash: 2 Rounds of accessory work NOT for time: 25 Overhead Sit … Continue reading
22/07/15 – “Poking The Bear”
5 Rounds For Max Load: Completing 5 “cycles” constitutes a complete round. One “Cycle” consists of : 5 Dead Lifts 3 Hang Power Cleans 1 Front Squat Do 5 rounds total working up to your … Continue reading
21/07/15 – “In The Ringer!”
Part A, For Skill Development: The ‘Skin The Cat’ – 10 Minutes work on learning, refreshing, honing the techniques of this fantastic Gymnastics skill. – The ‘Skin The Cat’ when done properly and done to its highest level is a … Continue reading
20/07/15 – “Alexander”
3 Rounds For Time:: 17 Box Jumps (24″ / 20″ box) 7 Power Clean & Jerks (60kg / 40kg) 15 Kettlebell Swings (32kg / 24kg) ** 12 Min Time Cap. ** … Continue reading
18/07/15 – “Simply Seamless”
5 Rounds For Time:: Seamstress Run 25 Wall Ball Shots (9kg / 7kg, 10ft) 12 Dead Lifts (90kg / 65kg) ** NO Time Cap. Everyone finishes. ** … Continue reading
17/07/15 – “All Effort”
15 Minute ‘AMRAP’: 5 Strict Pull Ups 10 Box Jumps (24″ / 20″ box) 20 Single Arm Dumbbell Snatch, Alternating (20kg / 15kg) Post number of rounds to comments.
16/07/15 – “Assaulting!”
Part A1, For Load: Back Squat – 4 x 5 (Wk 1/3). – Same load on last two sets. – It should be heavy but NOT with any misses. You shouldn’t need any spotters for these. No max-outs. Part A2, For … Continue reading
15/07/15 – “Be Doubly Sure!”
Skill Work: The Double Under – EVERY single person can work on their doubles. Look to perfect that form. – For those that struggle with this movement lets get to work and turn this weakness into a strength. WoD: … Continue reading
14/07/15 – “Mes Épaules, Mes Épaules!!”
For Max Loads: Push Press 5 – 5 – 5 – 5 – 5 Post all Loads to comments. Kerin rocking the CBD Hoody! We don’t have many left in stock … Continue reading
13/07/15 – “Garfield”
Tabata Vs Tabata: Pull Up Vs KettleBell Swing (24kg / 16kg) – REST 2 MINS – Hollow Rock Vs KB Goblet Lunge (24kg / 16kg) – REST 2 MINS – KB Sumo Dead Lift High Pull (24kg / … Continue reading
11/07/15 – “Mainly Chipping”
For time: 80 Air Squats 70 Push Ups 60 Pistols Squats, Alternating 50 Calorie Row 40 Single Arm Overhead Squats, Switching every hands rep (15kg / 10kg DB) 30 Handstand Push Ups 20 Dumbbell Thrusters (15kg / 10kg) 10 Muscle … Continue reading
10/07/15 – “Flextend!”
Part A, For Load: Dead Lift – 4 x 5. – Same load on last two sets. Add 2.5 – 5kg on from last week. – It should be heavy but NOT with any misses. No max-outs. Part B: For … Continue reading
09/07/15 – “Wash, Rinse, Repeat”
AMRAP in 2 Minutes: – 15 Dumbbell Strict Press (20kg / 15kg) 30 Box Jump Overs (24″ / 20″ Box) 15 Dumbbell Push Press (20kg / 15kg) 30 Abmat Sit Ups 15 Dumbbell Push Jerk (20kg / 15kg) 60m Pinch … Continue reading
08/07/15 – “I. Was. Squatting. Again!!”
For Time & Load: Lt Bourke Run (Front Stairs) 21 Back Squats (Heavy, You Choose The weight). Lt Bourke Run 15 Back Squats Lt Bourke Run 9 Back Squats ** 20 Min Time Cap ** … Continue reading
07/07/15 – ‘Out of the Zone!’
2015 CrossFit CBD Zone Challenge WoDs – ReTest A: 75 Burpee – Pull Ups For Time * 10 Min Time Cap. * – REST 3 MINS THEN … – B: Row 1000m For … Continue reading
06/07/15 – Easy as One, Two Three!
For Max Loads: Power Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3 Post all Loads to comments. One of our “OG’s”, JK, and his wife … Continue reading
04/07/15 – “CBD’s 4th Annual 80’s WOD!!!!”
What a fun day! What a great Community we have! The guys before the action! Great teamwork in a super fun “warm-up” !! …. …. Then a ripper partner/team WoD! ….. …. To awesome … Continue reading
03/07/15 – “The Widow Maker”
Part A: For Max Load: Back Squat 20 RM You have 2 Attempts at this. “20 Reps is enough to ensure we are developing more than just maximal strength. We are looking for looking for strength endurance, stamina, … Continue reading
02/07/15 – “The Awkward Grind”
Complete the following for time: Row 500m 21 Toes To Bar 21 Ground To Overhead W/Bumper Plate (20kg / 15kg) Row 500m 15 Toes To Bar 15 Ground To Overhead W/Bumper Plate (20kg / 15kg) Row 500m 9 … Continue reading
01/07/15 – “Sorry…”
Part A, For Load: Dead Lift – 4 x 5. – Same load on last two sets. Add 2.5 – 5kg on from last week. – It should be heavy but NOT with any misses. No max-outs. Part B As … Continue reading
30/06/15 – “Catch The Snatch!”
With a Clock Set for 3:30: China town Run MAX Reps Squat Snatch in remaining time (70% of 1RM) 4 Rounds – REST 1 Minute between Rounds – … Continue reading
29/06/15 – “Nate”
Hero WoD “Nate” 20 Minute ‘AMRAP’: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32kg / 24kg) Post number of rounds to comments. Compare to 26/11/14
27/06/15 – “Caloric Deficit”
Complete the following Reps for time: 30 – 20 – 10 – 5 : Front Squat (60kg / 40kg) Burpee Over Bar (Strict) Calories On Rower/Air Bike ** 25 Minute Time Cap ** … Continue reading
26/06/15 – “Whirlwind”
3 Rounds For Time:: 12 Toes to Bar 21 Push Press (42.5/30kg) China Town Run ** 17 Minute Time Cap ** * Who can go UNBROKEN throughout to get a true … Continue reading
25/06/15 – “Sloppy Seconds!”
For Max Loads: Power Clean 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 Post all Loads to comments. Fantastic lifting … Continue reading
24/06/15 – “Toasted Buns!”
Part A, For Skill: The Pistol Squat – 12-15 Minutes to: – Practice progressions (Standing on Box. Sitting to box. etc) – Work on flexibility to help this move. – Work to a flat soled shoe (Take off those Oly’s!) – … Continue reading
23/06/15 – “Graceland”
Part A, For Load: Dead Lift – 4 x 5. – Same load on last two sets. – Find heavy but NO misses. No max-outs. Part B 7 Minute AM-REPs: 30 Hang Power Clean & Jerks (45kg / 30kg) … Continue reading
22/06/15 – “Solstice”
As Many Rounds/Reps As Possible in 21 Minutes: 12 Dumbbell Thrusters (17.5’s / 12.5’s) 9 Knees To Elbow / 18 Abmat Sit Ups 6 Ring Dips 300m / 200m Row ** Knees … Continue reading
20/06/15 – “Bonanza!”
Part A, Each Move For Load: i): Front Squat – 4 x 5. – Same load on last two sets. Add 2.5 kg from previous week for last 2 sets. – Find heavy but NO misses. No max-outs. ii): Overhead … Continue reading
19/06/15 – “St Elmo’s Fire”
New CBD Benchmark ! “St Elmo’s Fire !” 5 Rounds for time: 9 Power Cleans (65kg / 45kg) 6 Push Jerks 3 Hang Power Snatch ** 15 Min Time Cap ** Post Time To Comments. … Continue reading
WOD
Rooftop of Dreams
ROD
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