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Rooftop of Dreams
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18/02/15 – “Candle-Rollin’ Rollin’ Rollin”
AMRAP in 15 Minutes: 12 Dead Lift (75kg / 50kg) 9 Candle Stick Roll – To Hop Over The Bar China Town Run * “AS Rx” is Toe Touch on the backward roll & no … Continue reading
17/02/15 – “Jerky mild conditions, jerky mild conditions”
For Max Loads: Push Jerk, 3 – 3 – 3 – 3 – 3 Compare to 27/10/14. Post loads to comments.
16/02/15 – “CF CBD Open Test Revisited!”
With a 20 Minute Time Cap, For Time: 50 Kettlebell Swings (24kg / 16kg) 40 Box Jumps (24″ / 20″) 30 Dumbbell Push Press (2x 20kg / 2x 15kg) 20 Toes To Bar 10 Muscle Ups / 20 Pull … Continue reading
14/02/15 – “She’s Having A Baby!”
Part A: 10 Mins practice on the Clean & Jerk Then…… “Open WoD 11.3” AMRAP in 5 Minutes of: Squat Clean (75kg / 47.5kg) Jerk *The Clean and the Jerk will be scored as two separate reps. i.e: … Continue reading
13/02/15 – “Filthy Fifty”
Complete The Following For Time 50 Box Jumps (24″ / 20″) 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees To Elbows 50 Push Press (Bar) 50 Barbell Good Mornings (Bar) 50 Wall Ball (9kg/7kg, 10ft) 50 … Continue reading
12/02/15 – “The Trifecta Of Booty!”
For Load: Overhead Squat 3 – 3 – 3 – 3 – 3 Front Squat 3 – 3 – 3 – 3 Back Squat 3 – 3 – 3 *We will work off of a timer and a new … Continue reading
11/02/15 – “Nasty Girls”
3 Rounds For time: 50 Air Squats 7 Muscle Up 10 Hang Power Clean (62.5kg / 42.5kg) **20 Min Time Cap** Post Time To Comments. Compare to 19/06/13. (Note Different MU scaling was on offer that … Continue reading
10/2/15 – ‘Beat the Buzzer!!’
15min AMRAP: China Town Run 15 DB Push Press (2x20kg,2x15kg) ** At the top of every minute 3 Burpee over Dumbbells Post Number of Rounds To Comments.
9/2/15 – ‘Snatchin The Night Away’
For Technique & Success: A): Every Minute On The Minute, for 12 Mins: 1 Full Snatch + 1 Hang Squat Snatch (Building, but NO misses!) – REST 2 MINS – B): Every 30 Seconds For 5 Mins: … Continue reading
07/02/15 – “Tabata Blurgh!”
Tabata Time!!: Thruster (42.5kg / 30kg) Vs Chest To Bar Pull Up – REST 2 MINS – Overhead Squat (42.5kg / 30kg) Vs Abmat Sit Up – REST 2 MINS – Assault Bike Calories – REST 2 MINS – … Continue reading
6/2/15 – ‘Down and Up’
For time: China Town Run 21 Hang Power Clean (50kg/37.5kg) 7 Burpee Over Bar China Town Run 14 Hang Power Clean (60kg/42.5kg) 14 Burpee Over Bar China Town Run 7 Hang Power Clean (70kg/47.5kg) 21 Burpee Over Bar … Continue reading
05/02/15 – “The Inverted Shepard”
Part A: ‘AMRAP’ in 8 Minutes: 4 Strict Handstand Push Ups 8 Kettlebell Swings (32kg / 24kg) 12 Toes To Bar Part B: ‘Goat’ Herding! Spend up to 15 Mins working on a weakness. … Continue reading
04/02/15 – “Hanging Out!!”
For Load AND Technique: Hang Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3 Focus on the technique and the kilos will follow. *NOTE: If new to CF CBD and/or new … Continue reading
03/02/15 – ‘Stunted’
15 Min ‘AMRAP’: 15/12 Cal Row 10 Box Jumps (30′,24′) 5 Push Jerks Post number of rounds to comments.
02/02/15 – “The Zombie Gymnast”
5 Rounds For Time: 7 Dead Lifts (1.5 BW / BW) 5 Ring Muscle Up / Bar MU / C2B x2 – 15 Minute Time Cap – Post time to comments.
31/01/15 – ‘This Sucks Balls’ Nat 2014
3 Rounds For Time: 50 Med Ball Cleans (9kg,7kg) 800m Run – 35 Minute Time Cap – Compare to 26/06/14 Post time to comments.
30/01/15 – “Carry On”
For time: 2 Laps Farmers Carry (2x 25kg / 2x20kg) 25 Burpee (Strict) Box Jumps (24″ Box / 20″ Box) 2 Laps Farmers Carry (2x 25kg / 2x20kg) 25 Burpee (Strict) Box Jumps (24″ Box / 20″ Box) 2 … Continue reading
Open WoD “11.1 / 14.1”
Complete As Many Reps As Possible In 10 Minutes of: 30 Double Unders 15 Snatch (35kg / 25kg) Post number of reps to comments. ** Apologies to everyone who missed out on the … Continue reading
28/01/15 – “Run Forrest!”
Complete As Many Rounds/Reps As Possible In 20 Minutes of: 10 Strict Pull Ups China Town Run 10 Front Squat (50kg / 35kg) Seamstress Run Post number of rounds to comments. ** SPECIAL … Continue reading
27/01/15 – “Doin’ The Splits!”
For Load AND Technique: Split Jerk 5 – 5 – 5 – 5 – 5 Get the footwork right now and your’ll be in a much better position when it’s time to go for … Continue reading
24/1/15 – ‘Eva’
‘Eva’ 5 rounds for time of : 800m Run 30 Kettlebell Swings (32kg,24kg) 30 Pull ups Or ‘Baby EVA’ 3 Rounds for time: 800m Run 30 Kettlebell Swings (32kg,24kg) 30 Pull ups **45min Time Cap** … Continue reading
23/01/15 – “DumbStruck!”
For Time: 40 Calorie Row 30 Overhead Plate Lunges (20kg / 15kg) 20 Burpee Onto Plate 10 Dumbbell Push Up To ‘Cluster’ (2x 25kg / 2x 17.5kg) Post Time To Comments. On behalf of … Continue reading
22/1/15 – “Roller Coaster”
For Max Loads: Deadlift 7 – 3 – 7 – 3 – 7 – 3 The intention is to lift as heavy as possible (form permitting) across all sets. Post all loads to comments.
21/01/15 – “Meltdown”
Complete As Many Rounds/Reps As Possible (AMRAP) in 20 Minutes of… 10 Chest To Bar Pull Ups 20 Back Squats (42.5kg / 30kg) 30 Double Unders Post Numbers of Rounds To Comments. Fantastic efforts from everyone in … Continue reading
20/1/15 – “Grip & Rip Part 2”
For Technique & Success: A): Every Minute On The Minute, for 12 Mins: 1 Full clean + 1 Hang Squat Clean (Building, but NO misses!) – REST 2 MINS – B): Every 30 Seconds For 5 Mins: … Continue reading
19/01/15 – “Dime A Dozen”
Part A: Ring Dip Skills: Spend 6 Mins finding a “heavy” 3 Rep Dip. If using a band then work for your hardest possible scale still working for a 3 consecutive reps. Part B: Complete As … Continue reading
17/01/15 – ‘Super Saturday Smash’
With a Running Clock: 0:00 – 10:00 Min … 21 – 15 – 9 of: Overhead Squats (42.5kg / 30kg) Chest to Bar Pull Ups 10:00 – 20:00 Min … 3 Round of 15 Thrusters (42.5kg / 30kg) … Continue reading
16/01/15 – “The Hip Tango”
9 Minute Clock: “Buy – In” of 75 Air Squats … Then with whatever time left, AMRAP … 3 Power Cleans 6 Box Jumps (24″ / 20″) Post Barbell Load & Number of Rounds … Continue reading
15/01/15 – “Poncho”
For Time: 4 Rounds China Town Run 12 Front Squats (42.5kg / 30kg) 16 V – Sit Ups ** 20 Min Time Cap ** Post time to comments.
14/01/15 – “Pull-Push It Real Good!”
For Max Loads: A): Barbell Bent Over Row 5 – 5 – 5 – 5 – 5 B): Floor Press 5 – 5 – 5 – 5 – 5 – Compare Bent Over Row to 19/09/14. – Compare Floor … Continue reading
13/1/15 – ‘Dumbbell Inferno’
10min AMRAP: 10 DB Hang squat Clean (2×17.5/2×12.5) 7/5 DB Push Ups Post Number of Rounds To Comments. Happy Bday Jac
12/01/15 – “Skip Your Way To Booty Town!”
For Technique & Efficiency: Every Minute On The Minute, for 20 Mins: Minute 1: 30 Russian KB Swings (32kg / 24kg) Minute 2: 20 Reverse Goblet (KB) Lunges (32kg / 24kg) Minute 3: 60 Double Unders Minute 4: … Continue reading
10/1/15 – ‘Jelly Legs!!’
24min AMRAP: In Teams of 2: 6 Front Squats (70/45) 12 Deadlifts (70/45) 18 Ball Slams (9/6) * Person A works through whole round and then tag your partner in. Only one person working at a … Continue reading
09/01/15 – “Push, Push, Pu… Oh Wait!”
For Max Loads: Strict Press 1 – 1 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 3 – 3 Post all Loads to comments. Compare 02/12/14
08/01/15 – “The Cardiovascular Strength Day
10 Rounds, Each for Time: 250m Row ** Rest 2 Minutes between rounds ** Compare Times To 14/11/14. Post All Ten Times To Comments.
07/01/15 – “Double Take “
For Time: 15 – 12 – 9 – 6 – 3 – 6 – 9 – 12 – 15 (reps) of: Pull Ups Double Under x2 ** 18 Min Time Cap ** Scaling Option: … Continue reading
06/01/15 – “Back Squat”
For Max Load: Back Squat 5 – 5 – 5 – 5 – 5 Post loads to comments Compare to 28/01/14.
05/01/15 – “Open WOD 12.3”
‘OPEN’ SEASON IS UPON US! Only 53 Days to go !! As Many Rounds/Reps As Possible in 18 Minutes of: 15 Box Jumps (24″ box / 20″ box) 12 Push Press (52.5kg / 35kg) 9 Toes To … Continue reading
03/01/15 – “Windy City!”
30 Min ‘AMRAP’: 15 DB Thrusters (2x 15kg / 2x 10kg) 4 Laps DB Farmers Carry (AHAP) 15 Ring Push Ups 15 Kettlebell Sumo Dead Lift High Pulls (32kg / 24kg) *3 Min Rest halfway through (in essence, … Continue reading
02/01/15 – “Temperature Rising!”
– New Year – New Start – New Goals – What Are YOUR Goals?!?! 3 Rounds For Time: Seamstress Run 20 Overhead Squats (50kg / 35kg) ** 20 Min Time Cap ** Post Time To Comments. … Continue reading
31/12/14 – ‘Snatchin The Year In’
For Technique & Success: A): Every Minute On The Minute, for 10 Mins: 1 Full Snatch + 1 Hang Squat Snatch (Building, but NO misses!) – REST 2 MINS – B): Every 30 Seconds For 5 Mins: … Continue reading
30/12/14 – “Sipping The Eastern Nectar”
15min AMRAP: China Town Run 25 Russian KB Swings (32kg,24kg) 25 Goblet Squats (32kg,24kg) Post number of rounds to comments.
29/12/14 – ‘Double Grace’
“Double Grace” For Time: 60 Clean and Jerks (62.5kg,42.5kg) ** 14min Time Cap
25/12/14 – “Merry Christmas !!”
It’s Christmassssss !! For Time: Relax and enjoy your day with Joy & Happiness. Wishing all our members and their loved ones a wonderful Christmas. Relax, enjoy the company of the people you … Continue reading
24/12/14 – “The Burpee And The Bear”
It’s Christmas Eve People !! For Time: 100 Burpee Over Bar* *Every Minute On The Minute (starting at 1:00) Perform 1 “Bear Complex” (60kg / 40kg) One Cycle of The “Bear” consists of: – 1 Power … Continue reading
23/12/14 – “Legs On Fire!”
Party A): Complete As Many Reps As Possible in 7 Minutes of: Strict Handstand Push Up – Compare To 03/10/14 – Party B): 3 Rounds, 1 Minute ‘ON’ – 2 Minutes ‘OFF’ of: MAX Calories … Continue reading
22/12/14 – “Karen”
For Time: 150 Wall Ball Shots (9kg / 7kg; BOTH to a 10ft Target) ** 12 Minute Time Cap ** A true Classic! Get you mindset right. Break into mini, more attainable sets. Keep rest to a minimum. … Continue reading
20/12/14 – “The CBD 12 Days Of Christmas”
For Time: 1 Snatch (50kg / 35kg) 2 Strict Pull Ups 3 Overhead Squats 4 Strict Handstand Push Ups 5 Thrusters 6 Toes To Bar 7 Power Clean 8 Calories on Assault Bike (6 Female) 9 Dead Lift 10 … Continue reading
19/12/14 – “Jackie’s Ab’s!”
Part A: For Time: Row 1000m 50 Sit Ups 30 Box Jumps (24″ / 20″) ** 10 Minute Time Cap ** Part B: Stability Hold Test i – MAX Effort L-Sit Hold (NO cap) … Continue reading
18/12/14 – “Hamstrung”
For MAX Load: Dead Lift 3 – 3 – 3 – 3 – 3 Compare to 13/06/14 (first batch of numbers from that day) Post Your loads to comments.
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
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