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Rooftop of Dreams
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18/06/15 – “Earning Fitness”
Every Minute On The Minute For 15 Minutes: Min 1 – 18 (12) Calorie Row Min 2 – 18 Kettlebell Swings (24kg / 16kg) Min 3 – 18 Wall Ball Shots (9kg / 7kg, Both to 10ft) Min 4 … Continue reading
17/06/15 – “Dem Shoulderz!”
For Max Loads: Strict Press 3 – 3 – 3 – 3 – 3 Bent Over Row 8 – 8 – 8 – 8 – 8 Post all Loads to comments. … Continue reading
16/06/15 – “She’s Back!!
Benchmark Wod ” Fran ” For Time: 21 – 15 – 9 of: Thrusters (42.5kg, 30kg) Pull Ups *15 Min Time Cap. Post times to comments. Compare to 11/10/14
15/06/15 – “Don’t Blow Chunks Now!”
A): Every Minute On The Minute, for 19 Mins: Mins 0 – 9: Snatch Balance (NO Heaving!) + 2 x Overhead Squat REST 60 secs Mins 11 – 19: 1 Snatch (Full Snatch) + 1 Hang … Continue reading
13/6/15 – ‘Kelly’
Kelly 5 Rounds for time: China Town Run 30 Box Jumps (24″,20″) 30 Wall Balls (9kg,7kg) *37 Minute Time Cap Post Time to comments.
12/6/15 – ‘The Eastern Block’
Part A, For Load: 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. Part B 5 Rounds: … Continue reading
11/6/15 – “Underdone”
Part A, For Load: TGU – 3 x 5 (each arm) – Build over the 3 sets. Part B, For Time: 5 Rounds for time of : 5 Push Jerks (75/55) *Off Racks 40 Double Unders Rest 60 secs … Continue reading
10/06/15 – “Kieran”
“Kieran” 15 Minute AMRAP: 8 Burpee Over Bar 6 (Lo) Hang Power Clean (80% BW) China Town Run ** “RX” is Strict Burpee’s ** Post … Continue reading
9/6/15 – ‘I think I have bitten off more than I can chew!!’
For Max Loads: Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 Post all Loads to comments. Fantastic lifting today! Well done guys!!
06/06/15 – Murph
Complete For Time: 1.6km Run 100 Pull-Up 200 Push-Up 300 Squat 1.6km Run Scale Option: 1/2 Murph: Run 1.6km 50 Pull Ups 100 Push Ups 150 Air Squats Run 1.6km – – 60 … Continue reading
05/06/15 – “Mad MAX!”
MAX Effort Day!! Part A, MAX Metres on the Rower in 7 Mins (M) & 8 Mins (F) Aim is to get to 2000M+ (or as close to it as possible). – REST … Continue reading
04/06/15 – “Hot Snatch On A Fit Roof!”
Part A, For Load: Front Squat – 4 x 5. – Same load on last two sets. Find heavy but NO misses. No max-outs. Part B, For REPs: Climb The Ladder in 7 Minutes with: 2 DB Snatch (L) … Continue reading
03/06/15 – ” Explosivo !! “
Double AMRAP!! Each one is for REPs AMRAP in 7 Mins: 8 Hang Power Clean (60kg / 40kg) 16 Box Jump (24″ Box / 20″ Box) — REST 3 MINS — … Continue reading
02/06/15 – “Helen”
Benchmark WoD: Helen 3 Rounds for time of: China Town Run (Front Stairs) 21 Kettlebell Swings (24kg / 16kg) 12 Pull Ups * 15 Min Time cap* Compare to 04/08/14. Post time … Continue reading
01/06/15 – “Deuce”
For Max Loads: Thruster 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 We did heavy 3’s on 05/03/15 , gauge these numbers to see … Continue reading
30/05/15 – “Doppelgänger”
Complete As Many Rounds As Possible (“AMRAP”) in 30 Minutes: of: Seamstress Run 30 Air Squats 20 Push Ups 10 Pull Ups 5 Clean & Jerks (60kg / 40kg) … Continue reading
29/5/15- “Deads & High Boxes”
Part A: 10mins to find a heavy 5 rep deadlift Part B: For Time: 21 – 15 – 9 of: Deadlift (1.5BW/BW) Box Jumps (30″,24″) * 10min Time Cap Post load from Part A and … Continue reading
28/05/15 – “Courage”
A): Every Minute On The Minute, for 18 Mins: Mins 0 – 9: Hi – Hang Snatch + Overhead Squat (w/3 second pause at the bottom) + Snatch Balance (NO heave!) Mins 10 – 18: 2 Snatch (Full … Continue reading
27/05/15 – “Push Push Push”
For Max Loads: Strict Press 1 – 1 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 3 – 3 Push Jerk 5 – 5 – 5 – 5 – 5 … Continue reading
26/5/15 – ‘Stay Puft!’
Complete As Many Rounds As Possible (“AMRAP”) in 15 Minutes: of: China Town Run 20 KB Sumo Deadlift High Pulls (24kg / 16kg) 10 Burpee Over KB Post number of rounds … Continue reading
25/05/15 – “Doubly Feeling That Load”
For Time: 5 Front Squat (85kg / 55kg) – Taken from the floor. 10 Double Unders 5 Front Squats 15 Double Unders 5 Front Squats 20 Double Unders 5 Front Squats 25 Double Unders 5 Front Squat … Continue reading
23/05/15 – “EMOM Gone Bad!”
EMOM Gone Bad! Every Minute On The Minute For 30 Minutes: Min 1 – 15 Wall Ball Shots (9kg / 7kg, Both to 10ft) Min 2 – 18 KB Sumo Dead Lift High Pulls (24kg / 16kg) Min … Continue reading
22/05/15 – “Finger Tips”
Complete As Many Rounds As Possible (“AMRAP”) in 12 Minutes: of: 21 Toes To Bar 15 Kettlebell Swing (28kg / 20kg) 9 Ring Muscle ups Post number of … Continue reading
21/05/15 – “Back Squat”
For Max Load: Back Squat 5 – 5 – 5 – 5 – 5 The foundation of it all. A good squat, make that a great squat, is key. Do this well and everything else … Continue reading
20/05/15 – “Trap-Tastic!”
CBD Benchmark! For Time: 25 Power Snatch (37.5kg / 27.5kg) 50 Strict Press 75 Push Press *15 Minute Time Cap* Compare to 11/12/14 or 11/09/14. Post Time to comments.
19/05/15 – ‘The China Complex’
For Time: China Town Run 1 x Barbell Complex * China Town Run 2 x Barbell Complex China Town Run 3 x Barbell Complex China Town Run 4 x Barbell Complex * 1 Barbell Complex = 3 x … Continue reading
18/05/15 – “In The Zone!”
2015 CrossFit CBD Zone Challenge WoDs A: 75 Burpee – Pull Ups For Time * 10 Min Time Cap. * – REST 3 MINS THEN … – B: Row 1000m For Time: … Continue reading
16/05/15 – “Lucky Number Seven”
Complete As Many Rounds As Possible (“AMRAP”) in 30 Minutes: of: Seamstress Run 7 Power Snatch (50kg / 35kg) 7 Overhead Squat (50kg / 35kg) 7 Ring Dips … Continue reading
15/05/15 – “Twenty Four Carat!”
A: Skill / Strength, Turkish Get Up, 3 x 5 each arm Same weight across all 3 sets. B: WoD For Time: Complete the rep sequence 25 – 20 – 15 – 10 – 5 … Continue reading
14/05/15 – “Gymnastic-tastic!”
Complete As Many Rounds As Possible (“AMRAP”) in 15 Minutes: of: 5 Strict Handstand Push Ups 10 Toes To Bar 15 Chest To Bar Pull Ups 20 Abmat Sit Ups … Continue reading
13/05/15 – “Who Lifts Dead Lifts, We Lift Dead Lifts!!!!”
For Max Loads: Dead Lift, 5 – 5 – 5 – 5 – 5 Compare to 05/11/14. Post loads to comments. Strong numbers today guys! well Done!!!!
12/05/15 – ‘Freddy’s Revenge’
Freddy’s Revenge 5 Rounds For Time of: 5 Shoulder To Overhead Anyhow (85kg, 57.5kg) 10 Burpee To Bar (6″ target) *12 Min Time Cap Post time to comments. Compare to 08/04/14 New T-shirts have dropped! Only … Continue reading
11/05/15 – “Behold The World In Pause”
A): Every Minute On The Minute, for 6 Mins: 2 sets of a 3 Position Pause Power Clean 2-3 Seconds pause at EACH position. Position 1: Below knees (Looking for vertical shins) Position 2: Above knees (Bar on thighs, shoulders … Continue reading
09/05/15 – “WoD For Nepal”
A: WoD for Nepal, ‘AMRAP’ in 12 Minutes of either “Summit” or “Base” “Summit” 8 Thrusters (60kg / 40kg) 8 Hang Power Cleans 4 Muscle Ups 8 Front Rack Lunges – OR – “Base” 8 Shoulders … Continue reading
08/05/15 – “Randy”
A: Dead Lift, 3 x 3 Same weight across all 3 sets. B: Hero ‘WoD’ “Randy” For Time: 75 Snatches (35kg / 25kg) CrossFit creates & then uses Hero WoD’s to honour those from all … Continue reading
07/05/15 – “Le Haltere Arracher!”
A: Skill and/or Strength Development: 10 – 12 Mins to work MU progressions or work on Pull Up / Ring Dip strength. B: ‘WoD’ For Time: 20 Single Arm Dumbbell Snatch, Alternate each rep. (25kg / 20kg) 20 … Continue reading
06/05/15 – “I. Was. Squatting!!”
For Time & Load: Lt Bourke Run (Front Stairs) 21 Back Squats (Heavy) Lt Bourke Run 15 Back Squats Lt Bourke Run 9 Back Squats ** 20 Min Time Cap ** Post your time & … Continue reading
5/5/14 – ‘Don’t be a Jerk!’
For Max Load: Part A: Behind the Neck Push Press (Snatch Grip) 3 – 3 – 3 Part B: 2 x Push Press + 4 x Push Jerk 1 – 1 – 1 – 1 … Continue reading
04/05/15 – “Double Bubble!”
Complete As Many Rounds As Possible (“AMRAP”) in 15 Minutes: of: 10 Squat Cleans (42.5kg / 30kg) 10 Box Jumps (24″ Box / 20″ Box) 10 Squat Cleans (42.5kg / 30kg) Row 15 Calories (10 Cals) … Continue reading
2/5/15 – ‘You gotta get up to get down!’
Part A: Overhead Squat: 3 x 5. Part B: For Time: 3 Rounds of : 7 Overhead Squats (60/40) 14 Burpees 21 Deadlifts ** 15 Min Time Cap ** Finisher: 3mins of max burpee to … Continue reading
01/05/15 – “Fight And Flight!”
3 Rounds For Time: China Town Run (Front Stairs) 20 Hang Power Clean & Jerks (42.5kg / 30kg) ** 17 Min Time Cap ** Post your time & any scaling if applicable to comments. Jordan … Continue reading
30/04/15 – “Waldorf Salad!”
For Max Load: Front Squat 5 – 5 – 5 – 5 – 5 Compare to 10/09/14. Post all Loads to comments. E-K smashing it!! Well done to everyone everyone today. Some really good … Continue reading
29/04/15 – “Diane”
For Time: 21 – 15 – 9 Of: Dead Lift (102.5kg / 70kg) Handstand Push Up * 15 Minute Time Cap * ** This is a potent Workout. Scale appropriately and where needed to ensure … Continue reading
28/4/15 – ‘Scuffle gone frightfully wrong!!’
3 Rounds For Reps One minute each of: Chest to Bar Pull Ups KB Swings (24kg/16kg) Sit Ups Box Jumps (20″) 1 minute rest in between rounds. Post total Reps for each round to comments. Tiger Tuesdays!
27/04/15 – “Finding Balance”
A): Every Minute On The Minute, for 8 Mins: 2 Full Snatch (Heavy, build to no more than 80% of MAX. Touch & go reps). – REST 2 MINS THEN…..- B): Every Minute On The Minute For 8 Mins: Snatch Grip … Continue reading
25/04/15 – “ANZAC”
In Teams of 2 Complete As Many Reps As Possible (“AMREP”) in 40 Minutes: of: 100 Dead Lift (60kg / 40kg) (Partner holds bar at waist) 100 Box Jump Overs (20″) 50 Hang Power Clean (Partner holds bar … Continue reading
24/4/15 – ‘Annie’
Part A: Bent Over Row: 5 x 5. Part B: Annie For Time: 50 – 40 -30 -20 -10 Double Unders Sit Ups * Scale Double Unders with half numbers and attempts … Continue reading
23/04/15 – “Twitchy Butt!”
Complete As Many Rounds As Possible (“AMRAP”) in 15 Minutes: of: 10 Pistol squats (Alternating) 10 Dumbbell Squat Cleans (20kg / 15kg) 200m / 150m Row The Pistol is a fantastic display of … Continue reading
22/04/15 – “Pressing To One’s Damndest!”
For Max Load: Strict Shoulder Press 5 – 5 – 5 – 5 – 5 Then as a finisher perform MAX Reps @50% of Heaviest successful set! One attempt only. (Lowest weight will be an empty … Continue reading
21/4/15 – ‘Under Pressure!’
Part A: For Skill Overhead Squat: 10 – 10 – 10. *Building weight, all sets to be unbroken. No heavier then 50% of your 1rm. For extra challenge add a 3-5 sec pause at bottom of squat. Record … Continue reading
WOD
Rooftop of Dreams
ROD
Back for more?
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