WODs
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Rooftop of Dreams
ROD
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20/08/14 – “Wash, Rinse, Repeat”
Every Minute On The Minute For 20 Mins, Complete the following: Mins 1 – 9: 1 Power Clean + 2 Full Cleans Mins 10 – 15: 2 Full Cleans Mins 16 – 20: 1 Full Clean … Continue reading
19/08/14 – “In It For A Minute!”
3 Rounds for Max Reps: 1 min of max reps of Box Jumps (24″,20″) REST 1 MIN 1 min of max reps of Push Press (2x 20kg, 2x 15kg) REST 1 MIN 1 min of max reps of Wall Balls (9kg,7kg) … Continue reading
18/08/14 – “Cheek To Cheek!”
For Max Loads: Back Squat 3 – 3 – 3 – 3 – 3 Note: If CrossFitting for less than 3 months, you will perform a 5×5 version of todays task. This is build technique … Continue reading
16/08/14 – “Strict Press Biathlon”
For Time: Run 800m 21 Strict Press (42.5kg / 30kg) Run 800m 18 Strict Press Run 800m 15 Strict Press ** Go on a Penalty China Town Run each & every time you break up your Strict … Continue reading
15/08/14 – “Balls!!”
Part A: Dead Lift, 1 x 5 (no more than 80% of max). Part B: 4 Rounds For Time; 10 Dead Lift (@ 80% of the ‘1×5’ from above) 20 Wall Ball Shots (9kg / 7kg, both to … Continue reading
14/08/14 – “Steely Bodies!”
14 Min ‘AMRAP’: China Town Run 7 Goblet Squat (28kg / 20kg) 14 UNBROKEN Russian Kettlebell Swing* (28kg / 20kg) 7 Ring Row *If you break up the KB Swings, you MUST restart the set … Continue reading
13/08/14 – “Be Brace-ful, Yet “Grace”-ful!”
3 Rounds For Time: 25 Overhead Sit Up 5 Clean & Jerk (Heavy) ** 15 Min Time Cap ** Post time to comments. CrossFit CBD’s biggest Paleo Challenge to date is coming! Come August … Continue reading
12/8/14 – ‘At least there wasn’t any rowing!’
Part A: Tabata Handstand Holds Part B: 12min AMRAP 10 Burpees 25 Double Unders ** ** For the WOD to be considered RX the 25 Double Under’s need to be done unbroken Post rounds to comments.
11/08/14 – “Thrice As Nice!!”
For Max Loads: Thruster 3 – 3 – 3 – 3 – 3 ** Keep Those Elbows Up! Drive Up Off Of The Heels!! ** Compare To 02/05/14 Post all Loads to comments.
09/08/14 – “This House is Clean!”
For Time: 21 – 15 – 9 – 6 – 3 (reps): Clean (70kg / 50kg) Toes To Bar China Town Run ** 33 Min Time Cap ** * Cleans must be full Squat * Post … Continue reading
08/08/14 – “Mind Games”
For Technique, & Then Max Loads: Snatch Balance** 3 – 3 – 3 – 3 Overhead Squat 5 – 5 – 5 **NO HEAVING IN THE SNATCH BALANCE!! Not even a little!** Post all Loads to comments.
07/08/14 – Jackie – Ish
Each Of The Following Individually For Time 1000m Row 50 Thruster (20kg/15kg) 30 Pull-Up Rest Then 500m Row 25 Thruster (20kg/15kg) 15 Pull-Up Rest Then 250m Row 12 Thruster (20kg/15kg) 7 Pull-Up Rest as needed between each bout. … Continue reading
06/08/14 – “Patience & Position!”
Every 2 Minutes For 10 Rounds, Perform the following Snatch complex: 2 Snatch Grip Dead Lift 2 Hang Power Snatch 1 Hi-Hang Snatch *Our focus today is not on how much you can lift, but rather how … Continue reading
5/8/14 – ‘Big Box Muscle!’
15min AMRAP: 5 Push Press (62.5,42.5) 10 Box Jumps (30″,24″) 20 Double Unders Post scores to comments.
04/08/14 – “Helen”
Part A: Helen 3 Rounds for time of: China Town Run (Rear Stairs) 21 Kettlebell Swings (24kg,16kg) 12 Pull Ups *15 Min Time cap. (add 1 second per rep left onto the the time limit of 15:00. E.G: if … Continue reading
02/08/14 – “Flippin’ Snatch!!”
Complete As Many Rounds As Possible in 26 Minutes Of: 3 Snatch (55kg / 37.5kg) 10 Suicide Planks 7 Tyre Flip Jump Thru (AHAP) Seamstress Run *Snatch must be full squat. Post number … Continue reading
01/08/14 – “Five Times a Charm!”
Every Minute On The Minute, For 15 Minutes: Min 1 – 18/12 Calorie Row Min 2 – 15 Wall Ball Shots (9kg / 7kg, both to 10ft line) Min 3 – 12 Hang Power Cleans (52.5kg / 37.5kg) Min 4 – … Continue reading
31/07/14 – “One More, No More”
For MAX Reps: MAX Reps Strict Press (60kg / 40kg) MAX Reps Strict Pull Ups – REST 2 Mins – MAX Reps Strict Press (50kg / 35kg) MAX Reps Chest To Bar Pull Ups – REST 2 Mins – MAX Reps … Continue reading
30/07/14 – “Zinging With Your Hips”
For Max Loads: Dead Lift 2 – 2 – 2 – 2 Sumo Dead Lift 5 – 5 – 5 We’re looking at Heavy Deads here today, BUT we are NOT gonna look at rounded backs!! You … Continue reading
29/7/14 – Swings or Burpees? Or Both??
150 Kettlebell Swings For Time Kettlebell (24kg/16kg) 20 Burpee to target 12″ from reach at standing every time the swing is stopped. (NO LOOPHOLES) Burpees must be completed before returning to the swings) Post number of burpees and total time … Continue reading
28/7/14 – “Bring the pace; but don’t bring the slop!”
Part A: Back Squat 3 x 5, (Tempo of 20X0) Part B: 21 – 15 – 9: DB Snatch (Each Arm and Alternating between reps) (20/15) DB Goblet Squat (20/15) ## Time Cap of 9mins … Continue reading
25/7/14 – ‘Two Barbells and a Burpee Walk Into a Bar……’
Complete As Many Rounds As Possible in 20 Minutes of: 5 Front Squats (80kg,55kg) 10 Burpee Over Bar 15 Deadlifts (80kg,55kg) Post number of rounds to comments.
24/07/14 – “Chest To Boxisation!!”
Complete As Many Rounds As Possible in 7 Minutes of: 12 Chest To Bar Pull Ups 15 Box Jumps (24″ / 20″) – REST EXACTLY 3 MINUTES – Complete As Many Rounds As Possible in 7 Minutes … Continue reading
23/07/14 – “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 The intention is … Continue reading
22/07/14 – “Terrible 2’s”
Complete For Time: Row 2000m 200 Double Unders* Run 2km** *6 Minute cap to the Double Unders ** Upscale Run of 2 MILEs on offer. – 30 Minute Time Cap – Post Times to Comments.
21/07/14 – “A Complexing Series”
Complete the following “EMOM’s”: Every Minute On The Minute For 5 Minutes: *Power Clean + Hang Power Clean + Clean + 2 Front Squats (65kg / 45kg) – REST 1 MINUTE – Every Minute On The Minute For 4 … Continue reading
19/07/14 – “Gymnasty!”
3 Rounds For Time: 1 Strict Deficit Handstand Push Up (4″ depth / 2″depth) 2 Strict Muscle Up China Town Run 4 Kipping Deficit Handstand Push Up 5 Kipping Muscle Up 600m Run *SEE SCALING OPTIONS BELOW* Scaling … Continue reading
18/07/14 – “How Much? How Many??”
For Max Load, & Then Max Reps To Finish: Back Squat 15 Mins to find 3RM for the day, then perform…… 5 reps @65% of 3RM 5 reps @75% of 3RM Max Reps @85% of 3RM (minimum … Continue reading
17/07/14 – “Dem Dubs!”
3 Rounds For Time: 100 Double Unders 20 Hang Power Snatch (42.5kg / 30kg) **20 Minute Time Cap** *There is to be a 2:30 time cap issued on each round of Double Unders. Take note of the … Continue reading
16/07/14 – “You Can’t Help But Love Those Poxy Dumbbells!”
Complete As Many Rounds As Possible in 14 Minutes of: 7 Dumbbell Burpees (2 x 15kg / 2 x 10kg) 14 Dumbbell Front Rack Lunges 7 Strict Pull Ups Post number of rounds to comments.
15/07/14 – “A Pressing Situation Indeed!”
Part A): Strict Press 3 x 5 @ 70% (Same load across all 3 sets) Part B): Complete As Many Rounds As Possible in 10 Minutes of: 3 Strict Press + 6 Push Press* (45kg / 32.5kg) 12 … Continue reading
14/07/14 – “The Whirlwind!”
For Time: Run 800m 30 Cleans (70kg / 50kg) Run 800m *20 Minute Time Cap* Post Times to Comments.
12/07/14 – “Midline Mash!”
25 Min AMRAP of: 250m Row 7 Dead Lift (130kg, 90kg) 45 Second UNBROKEN Plank Hold* *= If you break the plank before the 45 secs is up, you must start it again from 0 seconds! … Continue reading
11/07/14 – “Double Trouble!”
8 Min AMRAP (Counting REPs) Ascending Ladder of: Kettlebell Swing (24kg, 16kg) Toes To Bar *Start at 4 reps of each and climb up in 4’s from there on in (e.g.: 4 swings, 4 t2b, 8 swings, 8 … Continue reading
10/7/14 – ‘The Bear Complex’
For Max Loads: Completing 7 “cycles” constitutes a complete round. One “Cycle” consists of : 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Do 5 rounds total working up to your max. You can … Continue reading
09/07/14 – “Fitness Earned!!”
18min EMOM of: Odd Mins: Calorie Row (15/10) Even Mins: 15 Burpees Post last successful minute to comments. Compare to 29/4/14 3rd Annual 80’s WOD folks. Get yourself on it!!
8/7/14 – ‘Dumbbells make ya JUMP! JUMP!’
16min AMRAP of: 8 DB Front Squats (2x 20kg, 2x 15kg) 12 Box Jumps (24″,20″) 3 Laps of Farmers Carry (AHAP)
7/7/14 – ‘DT’
5 Rounds for Time of: 12 Deadlifts (70kg,50kg) 9 Hang Power Clean (70kg,50kg) 6 Push Jerk (70kg,50kg) Compare to 6/1/14
5/7/14 – ‘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
4/7/14 – ‘Fruters!!!’
Part a) 3 x 10 Bent Over Row Part b) Death by Thrusters Thrusters (42.5kg,30kg) *12 min Cap with 2 surprise bonus rounds!!! Compare to 16/9/13 Score is last successful round
3/7/14 – ‘Running from the dead!’
For Time 21 – 15 – 9 of: DeadLift (100kg/75kg) Seamstress Run at end of each round Post time to comments.
2/7/14 – ‘150 DU’s WTF???’
For Time: Buy In: 150 Double Unders ** Then 7 Rounds of: 10 Pull Ups 10 Box Jumps (24″,20″) 15 Abmat Sit ups – 22Minute Time Cap – **3:30min time cap on Double … Continue reading
1/7/14 – ‘Lunge your way to burpee’s with that plate’
3 Rounds for Time Of: 50 Overhead Walking Lunge (20kg,15kg) **** 25 Burpee to Plate *** Everytime the plate is bought below head height = 1 lap of stairs Post time to comments. Compare to 19/9/13 … Continue reading
30/6/14 – Heavy or Long?!?
Power Clean 1 – 10 – 1 – 20 – 1 – 30 Establish 1RM for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is dropped before completing the … Continue reading
28/6/14- ‘The Dumb Bear’
EMOM of 30 mins: 60 secs on and 60 secs off For 60 secs max cycles of DB Bear Complex (17.5kg,12.5kg) 1 Cycle consists of: DB Deadlift DB Hang Power clean DB Push Press DB Front Squat DB Push … Continue reading
27/6/14 – “Not so bad now ey?!?!”
For Max Loads Overhead Squat 10 – 10 – 10 – 10 – 10 Post Loads to comments.
26/6/14 – ‘This Sucks Balls’ Nat, 2014
3 Rounds For Time: 50 Med Ball Cleans (9kg,7kg) 800m Run – 27 Minute Time Cap – Post time to comments.
25/06/14 – “Being Comfortable With The Uncomfortable”
4 Rounds For Time: 7 Muscle Up* 20 Overhead Squat Holding Weight Plate (20kg/15kg) – 17 Minute Time Cap – Note: Get comfortable with this uncomfortable movement. Lock out arms overhead and pull the plate back as … Continue reading
24/06/14 – “The GHOST”
6 Rounds of: 1 Minute of Max Calories Row 1 Minute of Max REPs Burpees 1 Minute of Max REPs Double Unders 1 Minute Rest Try for as many reps as possible of EACH exercise, not just … Continue reading
23/06/14 – “Humbling”
In 12min Complete As Many Reps As Possible of: 10 – 8 – 6 – 4 – 2 of Strict Handstand Push Ups vs 2 – 4 – 6 – 8 – 10 of Strict Pull Ups … Continue reading
WOD
Rooftop of Dreams
ROD
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