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Rooftop of Dreams
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20/04/15 – “Chasing Cindy”
Complete As Many Rounds As Possible (“AMRAP”) in 20 Minutes: of: China Town Run Then 3 rounds of: ……. 5 Pull Ups 10 Push Ups 15 Air Squats * Simple movements done … Continue reading
18/04/15 – “To Whom The Bell Tolls”
Complete As Many Rounds As Possible (“AMRAP”) in 30 Minutes: of: 800m Block Run 25 Dumbbell Thrusters (15kg / 10kg) 400m Farmers Carry (15kg / 10kg) There are days in your Fitness journey … Continue reading
17/04/15 – “Strange Things Are Afoot At The Circle K”
For Time: 30 – 20 – 10 – 5 Single Arm Alternating Dumbbell Snatch (25kg / 20kg) 60 – 40 – 20 – 10 Double Unders * 10 Minute Time Cap * Post time … Continue reading
16/04/15 – “Delaware! Hi… I’m In Delaware”
A): Every Minute On The Minute, for 9 Mins: 2 Full Cleans (Heavy. Touch & go reps. No misses). – REST 2 MINS – B): Every Minute On The Minute For 9 Mins: Power Clean + Hang Power … Continue reading
15/04/15 – “Scamper Trap!”
Part A: Dumbbell Strict Press: 10 – 10 – 10. *Building weight, all sets to be unbroken. Record all loads to the board* Part B: For Time: “10 – 1 Versus 1 – 10” … Continue reading
14/4/15 – ‘Dead Poet Society’
For Max Load: Deadlift 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Post all Loads to comments. Oh Captain, My Captain …. Where are the bloody plates gone! Well … Continue reading
13/04/15 – “Consequenter Repetitio”
Complete As Many Rounds As Possible (“AMRAP”) in 20 Minutes: of: China Town Run 5 Hand Release Push Ups 10 Wall Ball Shots (9kg / 7kg, both 10ft line) 15 Kettlebell Swings (24kg / 16kg) … Continue reading
11/04/14 – “The Usual Suspects”
For Time: Buy In: Lt Bourke St Run 50 Burpee to Bar 40 Toes to Bar 30 Front Squats (60kg/40kg) 20 Thrusters (60kg/40kg) 10 Push Press (60kg/40kg) Cash Out: Seamstress Run Post time … Continue reading
10/04/15 – “Dodecahedral”
Part A: Turkish Get Up: 3 x 6 reps each side. Part B: ‘AMRAP’ in 12 Minutes: 12 / 10 Calorie Row 12 Ring Rows 24 Abmat Sit ups ** “As RX” is feet … Continue reading
09/04/15 – “Knee Jerk Reaction”
For Max Load: Thruster + Push Press + Push Jerk + Split Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 * The complete 4 move complex above represents 1 ‘rep’. … Continue reading
08/04/15 – “Bowling For Pins!”
‘AMRAP’ in 20 Minutes: 50 Walking Lunge Steps China Town Run 7 Ring Muscle Ups ** The Scale for MU will be strict either banded transitions, strict chest to bar or strict pull … Continue reading
07/04/15 – “CBDT”
5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats *Rest exactly 2 mins between rounds Weights will increase each round Round 1 – 40kg/30kg Round 2 – 50/35 Round 3 – 60/40 Round … Continue reading
04/04/15 – “All You Can Eat Barbell!”
For Max Loads On Each Lift: With a continuously running clock perform 1 lift each minute adding 5kg (M) / 2.5kg (F): The three lifts will be: – Snatch – Clean – Deadlift Start with an empty bar … Continue reading
03/04/15 – “Flippin’ Synchronicity!”
Team WoD !! In Teams of 3, ‘AMMAP’ in 35 Minutes: P1: Rows For Metres P2 & 3: 20 Tyre-Flip-Jump-Thru’s Here’s how it’ll work: – Whilst one team member rows for metres the other two … Continue reading
02/04/15 – “The Hand That Rocks The Kettlebell”
Part A: Climb The Ladder in 7 Minutes of: Ring Dip 2, 4, 6, 8, 10, 12, 14, 18, etc….. Box Jump (24″ / 20″) 3, 6, 9, 12, 15, 18, 21, 24, etc… – … Continue reading
01/04/15 – “Living Below”
For Max Load: Back Squat 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Post all Loads to comments. Raining PR’s on the Rooftop today!! Well done … Continue reading
31/03/15 – “The Longhand Farmhand”
‘AMRAP’ in 15 Minutes: 20 Dumbbell Snatch (20kg / 15kg) 5 Laps Farmers Carry (AHAP) China Town Run ** Snatches are single arm and are to be alternating reps. The 5 laps of … Continue reading
30/03/15 – “Hanging On”
10 Rounds For time: of: 3 Strict Chest To Bar Pull Ups 6 Hang Power Clean & Jerks (60kg / 40kg) * 18 Min Time Cap * Post Time To Comments. We are … Continue reading
28/03/15 – “CrossFit Open 15.5”
15.5 Complete For Time: 27 – 21 – 15 – 9 of: Row (Calories) Thrusters (RX = 43kg / 29kg. Scaled = 29kg / 20kg) ** No Time Cap! ** … Continue reading
27/03/15 – “Cause I Eats Me Spinach!”
AMRAP In 10 Minutes: 15 Dead Lift (85kg / 55kg) 15 Toes To Bar * How Strong is your grip??? * Post Number of Rounds To Comments.
26/03/15 – “All Heart (& Legs Too!!)”
4 x 500m Row * Each effort is a maximum effort * ** It’s not sexy. It’s not fun. But it is effective! Fitness on a plate! ** Post All 4 Times To Comments. … Continue reading
25/03/15 – “Black Hole”
5 Rounds For time: of: 12 Power Cleans (45kg / 32.5kg) 15 Wall Ball Shots (9kg / 7kg, 10ft Target for both) * 15 Min Time Cap * ** Can YOU go unbroken ?!?! … Continue reading
24/3/15 – ‘Pressing Times’
For Max Load: Push Press 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Post Loads to comments.
23/03/15 – “Grip-Tease”
Complete The Following Rep Scheme For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of Chest To Bar Pull Up Kettlebell Swing (24kg / 16kg) Burpee … Continue reading
21/03/15 – CrossFit Open 15.4
15.4 Complete As Many Reps As Possible In 8 Minutes of: 3 Handstand Push Ups 6 Cleans (84kg / 56kg) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 … Continue reading
20/3/15 – “Doubly Cleansed”
For Time 5 – 4 – 3 – 2 – 1 of Clean and Jerk vs 50 – 40 – 30 – 20 -10 of Double Unders * 12min Time Cap* Post Time To Comments. … Continue reading
19/03/15 – “Stable House”
For Loads: Weighted – Box Step Ups 10 – 10 – 10 – 10 – 10 – 10 *Carry DB’s or KB’s, your choice. The 10 reps is total (5 e/side). Weighted – Pull Up (Strict) 3 … Continue reading
18/03/15 – “Lt Bourke”
Complete As Many Rounds/Reps As Possible (AMRAP) In 17 Minutes: Lt Bourke Run 15 Dumbbell Thrusters (2 x 20kg / 2 x 15kg) 15 Knees To Elbow * Get your stride on for the … Continue reading
17/03/15 – “For The Craic!”
As a ‘Buy-In’ Perform 17 Burpee Over The Bar, Then 5 Rounds For time: of: 7 Dead Lift (125kg /85kg) 10 Hand Release Burpees * 12 Min Time Cap * Post Time To … Continue reading
16/03/15 – “Snatchin The Monday Blues Away”
For Technique & Success: A): Every Minute On The Minute, for 10 Mins: 1 Full Snatch + 1 Hang Power Snatch + 1 Overhead Squat (Building load, but NOT to the point of failing a set. … Continue reading
14/03/15 – “CrossFit Open 15.3”
15.3 Complete As Many Reps As Possible In 14 Minutes of: 7 Ring Muscle Ups 50 Wall Ball Shots (9kg to 10ft target / 6kg to 9ft target) 100 Double Unders Scaled Version of 15.3 … Continue reading
13/03/15 – “Robin Hood”
5 Rounds For time: of: 15 Kettlebell Swings (32kg / 24kg) 15 Burpees * 15 Min Time Cap * Post Time To Comments. Getting it done!
12/03/15 – “Strictly Bellroom”
Complete As Many Rounds/Reps As Possible (AMRAP) In 15 Minutes: 40 Double Unders 20 Air Squats 10 Dumbbell Strict Press (2 x 20kg / 2 x 15kg) 45 Seconds REST after each round. * … Continue reading
11/03/15 – “Posterior Party”
For Max Loads: Sumo Dead Lift 3 – 3 – 3 – 3 Barbell Bent Over Row 5 – 5 – 5 – 5 ** Find your heels & drive up. Bring those hips … Continue reading
10/03/15 – “Gladiator”
Complete As Many Rounds/Reps As Possible (AMRAP) In 20 Minutes: China Town Run 5 Dumbbell Front Squats (2x 20kg / 2x 15kg) 10 Dumbbell Push Press 20 Dumbbell Overhead Walking Lunge Steps (Single DB Only. Same Weight) … Continue reading
07/03/15 – “CrossFit Open 15.2”
Open WOD 15.2: Every 3 Minutes For As Long As Possible: From 0:00-3:00 2 Rounds of: 10 Overhead Squat (43kg, 29kg) 10 Chest To Bar Pull Ups From 3:00-6:00: 2 Rounds of: 12 Overhead Squats 12 Chest To … Continue reading
06/03/15 – “Baby Daisy”
3 Rounds For time: of: 50 Double Unders 30 Box Jumps (24″ / 20″ Box) 10 Dumbbell Snatch Alternating Arms (25kg / 20kg) * 15 Min Time Cap * Post Time To Comments. … Continue reading
05/03/15 – “Thrice As Nice”
For Max Loads: Thruster 3 – 3 – 3 – 3 – 3 ** Find your heels & drive up! Explode with those hips!! ** Compare To 11/08/14 Post all Loads to comments.
04/03/15 – “Death Grip”
For time: 21 – 15 – 9 (REPS) of: Dead Lift (112.5kg / 77.5kg) 12 – 9 – 6 Bar Muscle Up ** If unable to do Bar MU scale to one … Continue reading
03/03/15 – “Breaking The Barrier”
4 Rounds, each for time: 25 Wall Ball Shots (9kg / 7kg, both to 10ft target) 20 / 15 Calories Row REST exactly 3 Minutes between rounds. Also, each round has a 3 minute time cap to … Continue reading
02/03/15 – “Grip y estafa III”
For Technique & Success: A): Every Minute On The Minute, for 10 Mins: 1 Full clean + 1 Hang Squat Clean + 1 Full Clean (Done as complex. Building, but NO misses!) – REST 2 MINS – B): … Continue reading
28/02/15 – “CrossFit Open 15.1 & 15.1a”
15.1 Complete As Many Reps As Possible In 9 Minutes of: 15 Toes To Bar 10 Dead Lift (52kg / 34kg) 5 Snatch (52kg / 34kg) *At the 9:01 mark go straight into……. 15.1 ‘a’ In 6 Minutes … Continue reading
27/02/15 – “Death Wish”
Death By: Thruster (50kg / 37.5kg) *** 12 Min Round/Time Cap Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute… and so on. The Max time will … Continue reading
26/02/15 – “Broken Arrow”
7 Rounds For time: of: 35 Unbroken Double Unders 7 Unbroken Toes To Bar * 13 Min Time Cap * ** If you break in a set you have the choice to restart that set … Continue reading
25/02/15 – “10 Things I Hate About You”
For Max Loads: Dead Lift, 10 – 10 – 10 – 10 – 10 * 30s Hollow Hold & 30s Superman Hold Between Sets * Post loads to comments. Nice little finisher at the end!! … Continue reading
24/2/15 – ‘Cleaning the streets …. I am Batman!’
18min AMRAP: 5 Hang Power Clean (50kg / 37.5kg) 10 Burpee Over Bar China Town Run Post Number of Rounds To Comments. Happy Bday Charith!
23/2/15 – “Logan’s Run”
Part A: Turkish Get Up 2 x 5 (each Arm) Part B: 6 Rounds for total time (minus rest): 7 Push Press (50kg/35kg) 14 Front Squats (50kg/35kg) REST 90 secs between rounds. Record total working … Continue reading
21/02/15 – “The Trial”
Each Test Is For time: A: ‘The CBD Mile’ Run 1.6km for time. B: ‘The Beast’ Row 2000m for time C: ‘Present From The East’ 21 – 15 – … Continue reading
20/2/15 – ‘The Ascending Goat’
For Rounds and Reps: As Many Rounds and Reps As Possible in 9 Minutes of: 3 Hang Squat Clean (70kg / 45kg) 3 Ring Dips 6 Hang Squat Clean 6 Ring Dips 9 Hang Squat Clean 9 Ring Dips 12 Hang Squat Clean 12 Ring Dips etc etc … Continue reading
19/02/15 – “Count Scapula”
For time: 18 – 12 – 6 (REPS) of: Strict Pull up Overhead Squat (52.5kg / 37.5kg) * 18 Min Time Cap * Post Time To Comments. Game Face ……..
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
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