WODs
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
18/10/14 – ‘Kalsu’
100 Thrusters for time On the minute perform 5 burpees and max reps of Thrusters for remaining minute. Goal is to complete 100 Thrusters. (62.5kg/ 42.5kg) 30 min Cut Off
17/10/14 – “Grease Lightning!”
Part A: Turkish Get Up, Every Minute On The Minute, 2 reps on same hand (swap hands each minute) Part B: 3 Rounds, Each For Time: Of: China Town Run 5 Hang Power Snatch (50kg / … Continue reading
16/10/14 – “Calories In; Calories Out!”
16 Minute ‘AMRAP’: (As Many Rounds/Reps As Possible) Of: 50 / 40 Calorie Row – OR – 35 / 25 Calories on Assault Bike 25 Dumbbell Push Press (2 x 20kg / 2 x 15kg) 25 Air Squats … Continue reading
15/10/14 – “Gagging On Walnuts!”
For Max Loads: Front Squat, 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 Post loads to comments. Fantastic work today everyone!! The “PR” door … Continue reading
14/10/14 – ‘Open WOD 12.1’
Part A: For Skill Tabata Handstand Holds and Tabata Hollow Holds Part B: 7 Minute ‘AMRAP’: Of: Burpees to 6″ target Post numbers of burpees to comments.
13/10/14 – “No Swole!”
15 Minute ‘AMRAP’: (As Many Rounds/Reps As Possible) Of: 15 Russian Kettlebell Swings (32kg / 24kg) 10 KB Sumo Dead Lift High Pulls (32kg / 24kg) 5 L-Pull Ups Post numbers of rounds & reps … Continue reading
11/10/14 – Post Paleo Challenge …. ‘Fran’
For Time: 21 – 15 – 9 of: Thrusters (42.5kg, 30kg) Pull Ups *15 Min Time Cap. Post times to comments. Compare to 30/08/14 For those of you that took on our Mega Paleo Challenge, well done … Continue reading
10/10/14 – “Think Fast; Move Fast!”
3 Minute ‘AMRAP’: (As Many Rounds/Reps As Possible) Of: 3 Strict Ring Dips 6 Dead Lift (100kg / 70kg) 9 Box Jump (24″ / 20″) – Rest 1 Min – – – Repeat AMRAPs for a total of 5 … Continue reading
09/10/14 – “Midline Mayhem!”
For Time: 21 – 15 – 9 (reps) of: Overhead Squat (52.5kg / 37.5kg) Toes 2 Bar * 12 Min Time Cap * Post time to comments. Massive, Huge Congratulations to Chandri & Charith on … Continue reading
08/10/14 – “The Glute Jive!”
13 Minute ‘AMRAP’: (As Many Rounds/Reps As Possible) Of: 7 Power Cleans (70kg / 50kg) 8 Alternating Pistol Squats 9 Burpees Post numbers of rounds & reps to comments. Wishing the best of luck to … Continue reading
7/10/14 – Tabata WTF!!!
Tabata: of: Assault Bike (Cal) – REST 1 MINS – DB Thruster (2×20,2×15) – REST 1 MINS – Row (meters) – REST 1 MINS – Sit Ups *Tabata protocol consists of a MAX reps effort over a 20 second … Continue reading
06/10/14 – “The CrossFit Bro Curl”
For Max Loads: A): Strict Press, 5 – 5 – 5 – 5 – 5 B): Weighted Pull Up, 3 – 3 – 3 – 3 – 3 – Buddy Up with someone of a similar height, and alternate between … Continue reading
04/10/14 – “Power To The People”
Saturday Fun Fest! For Time: 800m Alternate Block Run 30 Power Snatch (60kg / 40kg) China Town Run 30 Push Jerk China Town Run 30 Power Clean 800m Alternate Block Run * 30 Min Time Cap … Continue reading
03/10/14 – “Back Squat Rumba”
Part A): For Quality & Strength Development, 7 Mins of Strict Handstand Push Ups (‘AMRAP’ style)*. Part B): For Time, 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (reps) of: Burpee … Continue reading
02/10/14 – “Haul Ass!”
18 Minute ‘AMRAP’: (As Many Rounds/Reps As Possible) Of: China Town Run 7 Strict Pull Ups* 1 ‘Suicide’ Shuttle Run 7 Knees To Elbow* – Rest 45 seconds – * = To be considered “as RX” … Continue reading
01/10/14 – “Heavy Or Long!!!”
For Load: Deadlift 1 – 10 – 1 – 20 – 1 – 30 Establish a 1RM for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is dropped or rested on … Continue reading
30/09/14 – “Back Once Again With The Renegade Master!”
15min ‘AMRAP’: (As Many Rounds/Reps As Possible) Of: 250m Row 7 Dumbbell Push Ups (15’s / 10’s) 14 DB Renegade Rows ( “/” ) 28 DB Front Rack Lunges ( “/” ) Post numbers of rounds … Continue reading
29/09/14 – “Dusting Off The Cobwebs”
For Quality & Technique: Every Minute On The Minute, For 18 Minutes of: The Clean & Jerk 6 Rounds of: Min 1 – 3 Reps @ 20kg under PR Min 2 – 2 Reps @ 15kg under PR … Continue reading
27/09/14 – “Lost In Transition!”
“Fight Gone Bad” Style, 5 Rounds, 1 Min at each station, The Objective is MAX REPS at each station Dumbbell Cleans (20’s / 15’s) Ball Slam (9kg / 6kg, OR AHAPIA) Russian Kettlebell Swings (28kg / 20kg) Tyre Flip … Continue reading
26/09/14 – “Jump That Midline!”
Complete As Many Rounds/Reps As Possible In 15 Minutes of: Seamstress Run 15 Box Jumps (30″ / 24″ Box) 30 Abmat Sit Ups* * = Athletes to face wall, soles down and must touch fingers … Continue reading
25/09/14 – “Aint No Party Like a Back Squat Party!!”
For Max Loads: Back Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 *Squatting for heavy 2’s requires aggression, power and a want to … Continue reading
24/09/14 – “Dem Shoulderz!”
For Time: 21 – 15 – 9 (reps) of: Dead Lift (100kg / 70kg) Strict Handstand Push Up * 25min Time Cap * Post time to comments.
23/9/14- ‘Rickshaw’
3 Rounds for Time of: China Town Run 21 Pull Ups 12 Hang Squat Snatch (42.5kg,30kg) ** 20min Time Cap Post time to comments.
22/9/14 – ‘Lock out matters!’
5 Rounds For Time of: 5 Shoulders to Overhead (Off Racks and has to be from front rack position) (BW) 10 Ring Dips – 15 Minute Time Cap – Post time to comments.
20/09/14 – “Old MacDonald”
Saturday Fun Fest! For Time: Run 1.6km Then…. 12 – 9 – 6 – 3 (reps) of: Squat Clean (75-80% of 1RM) 100m UNBROKEN Farmers Carry after each round of cleans* (2 x 32kg / 2 x 24kg) Then…. … Continue reading
19/09/14 – “Happy Glutes”
For Max Loads: Part A: Front Rack Lunge 10 – 10 – 10 – 10 – 10 Part B: Barbell Bent Over Row 5 – 5 – 5 – 5 – 5 *Working single leg movements … Continue reading
18/09/14 – Ch-“Angie”-ri
Benchmark WOD “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats * 25 min time cap * Partiton reps any way you choose, or do in order. Your choice! This workout … Continue reading
17/09/14 – “Stormy Barbell!”
For Time: 20 Thrusters (42.5kg / 30kg) 20 Hang Power Clean 20 Push Press 20 Overhead Squat 20 Front Squat *5 Burpees Every Minute On The Minute (starting at 1:00)*. **Same Barbell, Same load to be used on … Continue reading
16/9/14- “Swangin With Me Toes”
15min AMRAP: China Town Run 15 KB Swings (24kg,16kg) 15 Toes to Bar Post rounds to comments.
15/9/14 – Simply Snatchin’
For Quality & Technique: Every Minute For 6 Minutes: Snatch Grip Deadlift + Hang Power Snatch + Hang Snatch + Snatch REST 1 MIN Every Minute For 6 Minutes: Snatch Grip Deadlift + Hang Power Snatch + Hang Snatch + … Continue reading
13/09/14 – “3 The Hard Way!”
Get ready to Communicate…… In teams of 3…… 7 Min clock: Station 1: Assault Bike Calories, 18 / 15 (pacer) Station 2: Row Calories Station 3: MAX Reps Hang Power Clean (60kg / 40kg) – REST 1 … Continue reading
12/9/14 – “Highway to Hamstring Hell”
Part A: 3 x 5 Deadlift Part B: 8 min Clock 3 Rounds for time of: 15 Deadlifts (112kg/85kg) 10 Box Jumps (24″,20″) Remaining time Max Double Unders Post Double Under score and time … Continue reading
11/09/14 – “Trap-Tastic!”
For Time: 25 Power Snatch (37.5kg / 27.5kg) 50 Strict Press 75 Push Press *15 Minute Time Cap* Post Time to comments.
10/09/14 – “Get Those Thumbs To Elbows!”
For Max Loads: Front Squat 5 – 5 – 5 – 5 – 5 *Beginners and/or those new to this movement will perform a slightly different version of the workout. They will still do 5 reps each … Continue reading
9/9/14 – ‘Assaulted by Fitness’
15min EMOM of: 9/7 Calories on Air Bike 10 Pull Ups 11 Burpee’s Post your last successful minute to comments.
08/09/14 – “Bootytrap!”
25 Min AMRAP Of: Seamstress Run 10 Wall Ball Shots (9kg / 7kg; Both to 10ft line) 10 Dumbbell Snatch, EACH hand, alternating reps (20kg / 15kg) 10 Dumbbell Step Overs (2 x 20kg/ 2 x 15kg; 24″ / … Continue reading
05/09/14 – Ron Says: “Make This Look Goooood!”
For Max Loads: Hang Squat Clean 3 – 3 – 3 – 3 – 3 – 3 – 3 *Beginners and/or those new to this movement will perform a 5 x 5 version of the workout to … Continue reading
04/09/14 – “To Whom The Glute Tolls”
Complete As Many Rounds/Reps As Possible (AMRAP) In 20 Minutes Of: 8 Dead Lift (BW / 75% BW) 10 Static Overhead Lunge (20kg Plate / 15kg Plate) *10 EACH LEG!* 10 Burpee China Town Run (alternate route) … Continue reading
03/09/14 – “Skin Scour”
Every 20 Seconds For 10 Minutes, 1 Muscle Up Then.. Every 30 Seconds For 10 Minutes, 1 Muscle Up ** Only The Muscle Ups at the above rep sequence is considered ‘As RX” ** Scale to … Continue reading
2/9/14 – ‘The Glute Grinder’
3 Rounds for time of: 30 Cal Row 30 KB swings (24kg,16kg) 30 Box Jumps (24″,20″) Post time to comments.
01/09/14 – “The NeverEnding Story”
Every Minute On The Minute For………….., 3 Power Cleans (65kg / 45kg) 3 Front Squats 3 Push Jerks *If you get through 10 rounds successfully, add 1 rep of each the next minute. And another rep … Continue reading
30/08/14 – Pre – Paleo Challenge WOD …… “FRAN”
For Time: 21 – 15 – 9 of: Thrusters (42.5kg, 30kg) Pull Ups *15 Min Time Cap. Post times to comments. Compare to 26/5/14 Gotta love that “Fran” feeling !! For those of you taking on our … Continue reading
29/08/14 – “Annieski!”
For time: 50 – 40 – 30 – 20 – 10 (reps) Double Unders Russian Kettlebell Swing (32kg / 24kg) ** NO Time Cap. Today we ALL finish this WOD! ** Post time to comments. … Continue reading
28/08/14 – “Reach For The Sky!”
15 Min ‘AMRAP’: 10 UNBROKEN Push Press* (52.5kg / 37.5kg) 10 Hang Power Clean (52.5kg / 37.5kg) 150m Row *If you put bar down before 10 reps are completed, you must restart the Push Press back at … Continue reading
27/08/14 – “Stand & Deliver”
Part A: ‘MAX Effort’ With 60 seconds on the clock, perform One MAX effort attempt. Choose from either Ring Rows; Pull Ups; Chest To Bar Pull Ups or Bar Muscle Ups *Once you come off the bar the set is … Continue reading
26/08/14 – ‘Nancy”
5 Rounds for time of: China Town Run 15 Overhead Squats (42.5kg,30kg) ** 20 min Time Cap Post time to comments. Compare to 28/11/12
25/8/14 – ‘The Push Jerk Sandwich’
For Max Loads: Perform 5 working sets of the following complex: 2 Push Press + 1 Push Jerk Post all Loads to comments.
23/08/14 – “CBD Is In Frantasy Land!”
Complete The Following For Time China Town Run 21 Thruster (40kg / 30kg) 21 Pull-Up Seamstress Run 15 Thruster (50kg / 35kg) 15 Chest To Bar Pull Up 800m Block Run 9 Thruster (60kg / 40kg) 9 Bar Muscle … Continue reading
22/08/14 – “Willpower”
Part A: Strict Press, 5 x 5 (Build first two sets, then stick at same load for final 3 sets. No more than 80% of max). Part B: 3 x MAX Efforts 500m Row *Rest on a 1:1 ratio, … Continue reading
21/08/14 – “Unbrokendom”
14 Min ‘AMRAP’: 7 Overhead Squat (42.5kg / 30kg) 7 Knees To Elbow 7 Burpee To Bar Post number of rounds to comments.
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
You must be logged in to post a comment.