WODs

3 Rounds For Time:   China Town Run 21 Thrusters (35kg / 25kg) 12 Strict Pull Ups       ** 18 Minute Time Cap **     Post Time to comments.      

6 Rounds For Time:   30 Double Unders 20 Russian Kettlebell Swings (32kg / 24kg) 10 Dumbbell Strict Press (2x 20kg / 2x 15kg)       ** 15 Minute Time Cap **     Post Time to comments.   … Continue reading →

For Technique & Success:    A): Every Minute On The Minute, for 10 Mins:   1 Full clean + 1 Hang Squat Clean (Building, but NO misses!)   – REST 2 MINS – B):  Every 30 Seconds For 5 Mins: … Continue reading →

Baby Kelly   3 Rounds for time: China Town Run 20 Box Jumps (24″,18″) 20 Wall Balls (9kg,7kg)     *As RX Unbroken Wall Balls   ** 17 Minute Time Cap   Post Time to comments.  

For Time:    25 Power Snatch (37.5kg / 27.5kg) 50 Strict Press 75 Push Press       *15 Minute Time Cap*   Compare to 11.09.14  Post Time to comments.

For MAX Loads:    A): Bulgarian Split – Squat,   10 -10 -10 (each leg)   B):  Weighted Strict Pull Up   5 – 5 – 5   *If scaling pull ups with a band, then NO ADDED WEIGHT ALLOWED. … Continue reading →

3min AMRAP   7 Deadlift (90kg,65kg) 7 Toes to Bar   REST 2 MINS   5min AMRAP   7 Deadlift (90kg,65kg) 7 Toes to Bar   REST 2 MINS   3 Rounds for Time   7 Deadlift (90kg,65kg) 7 Toes … Continue reading →

Complete As Many Rounds/Reps As Possible in 15 Minutes:   China Town Run 10 Strict Handstand Push Ups 10 Front Squats (50kg / 35kg)           Post number of rounds to comments.

6 Rounds For Time :   Buy In: 10 Strict Burpee to Bar   Then 12 Power Snatch (50kg,35kg) ** 8 Pull Ups **   Buy Out: 10 Strict Burpee to Bar   ** If Power Snatch and Pull Ups … Continue reading →

3 x 3 Minute ‘AMRAP’s’:   3 Strict Ring Dips 6 Strict Ring Rows 9 Air Squats 12 Sit Up To Touch (Top part of Rings)   * Rest 90 seconds between each ‘AMRAP’. Start back up at the top … Continue reading →

For Max Load:    Back Squat 20 RM     Max of 2 Attempts only!     “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 →

Part A: For Time:   21 – 18 – 15 – 12 – 9 – 6 – 3: Russian Kettlebell Swings (32kg / 24kg) 3 – 6 – 9 – 12 – 15 – 18 – 21: Box Jumps (24″ … Continue reading →

For Max Loads:    Strict Press 1 – 1 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 3 – 3 Push Jerk 5 – 5 – 5 – 5 – 5       Compare to 23/07/14 … Continue reading →

18 Minute ‘ EMOM* ‘    of: Odd Minutes:  18/15 Cal Row Even Minutes: 18 Wall Balls (9kg,7kg)     (*= Every Minute On the Minute).        Post number of last successful round to comments. Oui Oui !!

Partner DT: 5 Rounds Each for Time of: (You Go, I Go) 12 Deadlifts (70kg,50kg) 9 Hang Power Clean (70kg,50kg) 6 Push Jerk (70kg,50kg)   Part B:   Assault Bike Calorie Test

Part A: For Load   3 x 20 DB Box Step Ups (10 each leg alternating)   Part B: 4 Rounds for Time 20 DB Step Ups (2x20kg to a 24″, 2x15kg to a 20″) 30m Zig Zag of Walking … Continue reading →

For Load:     Hang Power Clean   3 – 3 – 3 – 3 – 3 – 3 – 3       Compare to 07/03/14 Post load to comments.  

20 Minute ‘AMRAP’:   2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32kg / 24kg)         Post number of rounds to comments. Compare to 24/02/14

For Time:   10 – 8 – 6 – 4 – 2 of Front Squats (70kg/50kg) China Town Run at end of each set of squats         Post time to comments.  

15min AMRAP:   10 DB Single Arm Strict Press (5 each arm) (17.5kg, 12.5kg) 10 Burpee Box Jumps (24″, 20″) 10 DB Snatch (alternating) (17.5kg, 12.5kg)         Post number of rounds to comments.  

For Time:   1.6km Run 21 Clean and Jerk (70kg,47.5kg) 800m Run 21 Clean and Jerk (70kg,47.5kg) 1.6km Run       Post time to comments.  

20 Minute ‘AMRAP’   Of: 30 Second L-Sit Hold 1 Lap (35m) Pinch Grip Plate Carry (2 x 15kg / 2 x 10kg) 30 Second Hollow Hold 2 Laps Double Kettlebell Farmers Carry (‘AHAP’)     (“As RX” is full … Continue reading →

15 Min AMRAP   In Teams Of Two: Row 15  / 10 Calories 10 Dumbbell Thrusters (2 x 17.5kg / 2 x 12.5kg) 1 Burpee (increase burpee by one rep each new round)     (Only one partner is woking … Continue reading →

For Loads:    Strength Piece A): Back Squat, w/pause at bottom   3 – 3 – 3 – 3   *Pause for a full 3 seconds at the bottom of your squat in every rep. Keep Active and then drive … Continue reading →

For Time:   China Town Run 15 Deadlifts (110/80) China Town Run 10 Deadlifts (130/80) China Town Run 5 Deadlifts (150/110) China Town Run      * 15min Time Cap *   Post time to comments.  

20min AMRAP   Cindy: 5 Pull ups 10 Push ups 15 Air Squats OR Mary: 5 Handstand Push Ups 10 Pistols 15 Pull Ups  

“CrossFit Total”:   Back Squat, 1 Rep Press, 1 Rep Dead Lift, 1 Rep   *You have a maximum of three attempts at each lift*.       ** CBD members that are new and not done enough strength training … Continue reading →

 10 Rounds Each for Time:     250m Row   Rest 2mins between rounds       Post time to comments.    

  For Time:   21 – 15 – 9 – 6 – 3 (repetitions) of:   Push Jerk (60kg / 40kg) Knees To Elbow      * Bar to be taken from floor * * 13 Min Cap *    … Continue reading →

  For Time:   Stair Run 25 Wall Ball Shots (9kg / 7kg, Both to 10ft target) China Town Run 20 Wall Ball Shots Seamstress Run 15 Wall Ball Shots      * To be “RX”, Wall Ball Shots MUST … Continue reading →

3min AMRAP:   3 Power Clean (80/55) 9 Burpees   REST 2mins   3min AMRAP:   4 Power Clean (65/45) 8 Burpees   REST 2mins   3min AMRAP:   5 Power Clean (50/35) 7 Burpees       Post score … Continue reading →

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 →

Part A:   15 Minutes to find a Heavy 1RM for the day in the Full Snatch     Part B:   Benchmark WOD   ” Isabel ” 30 Snatches For Time (60kg / 40kg)     * 8 Min … Continue reading →

For Time:   9 – 7 – 5 (reps) of:   Front Squat (75kg / 50kg) Bar Muscle Up    * Bar to be taken from floor * * 10 Min Time Cap *   Post time to comments.  

3 Rounds For Time:   30 / 24 Calorie Assault Bike or 500m Row 12 Burpees 21 Box Jump (24″ / 20″)     * 18 Min Time Cap *   Post time to comments.  

For Max Loads:     Dead Lift,   5 – 5 – 5 – 5 – 5     Compare to 14/05/14, and/or 14/03/14. Post loads to comments. A big shout out goes to Christine, Brendan & Jac who are … Continue reading →

Partner WOD   20 Min ‘AMRAP’:   5 Hi-Hang Power Cleans (60kg / 40kg) 10 DB Alt Single Arm Snatch (20kg / 15kg) 20 Walking Double Kettlebell Front Rack Lunges (2x 24kg / 2x 16kg)     – Work on … Continue reading →

20 Minute ‘ EMOM* ‘    of: Odd Minutes:  10 Thrusters (35kg / 25kg) Even Minutes: MAX Double Unders within 45 secs (Cap of 50 reps)     (*= Every Minute On the Minute).        Post number of last … Continue reading →

Benchmark WOD – “Barbara”     5 Rounds For Time:   20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats  * Rest exactly 3 minutes between rounds* – 45 Min Time Cap –  Post total time (inc … Continue reading →

Part A:   Barbell Bent Over Row, 5 x 5     Part B:   As Many REPs As Possible in 7 Minutes of: 3 Push Press (50kg / 35kg) 3 Knees To Elbow 6 Push Press 6 Knees To … Continue reading →

3 Rounds For Time:   800m Run 20 Back Squat (Off Racks) (85kg,55kg)     * 22 Min Time Cap *   Post time to comments.  

4 Rounds For Time:   25 Kettlebell Swings (24kg / 16kg) 5 Strict Muscle Up / 7 Strict C2B or Pull Up     * 20 Min Time Cap *   Post time to comments.  

12min AMRAP:   4 Hang Power Cleans (70kg,50kg) 6 Front Rack Lunge (70kg,50kg) **each leg 8 Burpee to plate     Post rounds to comments.  

For Max Loads:     Push Jerk,   3 – 3 – 3 – 3 – 3     Compare to 14/04/14 (middle 3 numbers of workout results). Post loads to comments. Not even a little bit of rain will … Continue reading →

Welcome to the Funnest Comp day of the CrossFit Calendar!   We had 22 amazing athletes all throw their hat into the ring to test their Fitness. They all showed integrity, magnificent sportsmanship, & threw down like ninjas! We are … Continue reading →

For Max Loads:     Power Snatch,   2 – 2 – 2 – 2 – 2 – 2 – 2       Post loads to comments.  

With 18 Minutes On The Clock, Perform MAX Repetitions of the Following:   1 Min of Toes To Bar 1 Min of Dumbbell Clean & Jerk (2 x 20kg / 2 x 15kg) 1 Min of  Hollow Rocks 2 Mins … Continue reading →

Part A: For Technique & Development:   5 Minute ‘EMOM’: 3 Position Pause Snatch Pull, Pause at each position for 3-4 seconds before ending with a big “jump-Shrug” pull. Pos 1 – Just below knees, work for vertical shins and back … Continue reading →

For Time:   1000m Row,  800m Run,  45/40 Cal on Bike At the end of each ‘cardio effort’ = 20 Burpee Pull Ups     * 25 Min Time Cap *   Post time to comments.    

For Time:   21 – 15  – 9 (reps) of: Dead Lift (1.5 BW / BW) Box Jump (30″ / 24″)     * 11 Min Time Cap *    Compare to 03/05/14 (first section of workout). Post time to … Continue reading →