WODs

Tabata v Tabata*: of:   DB Shoulder Press (2x 15kg/2x 10kg) Vs Push Up – REST 2 MINS – Kettlebell Swing (24kg/16kg) Vs Static Lunge – REST 2 MINS – Burpee Vs Sit Ups   *Tabata protocol consists of a … Continue reading →

  In Pairs, Complete The Following For Time : 100 Wall Ball Shots (9kg / 7kg, both to a 10ft target) 100 Pull Up / C2B Pull Up 100 Pistol Squat, Alternating Legs 100 Single Arm Alternating DB Snatch (20kg … Continue reading →

  4 Rounds For Time Of: 800m Block Run 15 Power Clean (52.5kg / 37.5kg) 20 Box Jump (24″ / 20″)     *40 Minute Time Cap   Post time to comments. The CBD Community cheering home one of their … Continue reading →

  For Time Of: 30 – 20 – 10 Back Squats (100kg,70kg) 20 – 15 -10 Handstand Push Ups **   ** Off Box for HSPU – 30 – 22 – 15   Post time to comments.    

  Part A):  Bent Over Row 10 – 10 – 10.     Part B):  Benchmark WoD, “Nicole” – CBD Style!! 20 Min AMRAP of: China Town Run Max reps Pull-Up (Without Leaving The Bar)   Post number of pull-ups … Continue reading →

Complete As Many Rounds As Possible (AMRAP) in 14 Minutes:   of:   7 Front Squat (52.5kg, 37.5kg) 7 Push Up 14 Kettlebell Swing* (24kg, 16kg)        *Kettlebells are to unbroken reps, otherwise you start the 14 reps … Continue reading →

For Max Load:   Push Jerk  5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1       *The answer to todays question can be found under the WoD’s PoD! Post loads … Continue reading →

  For Time Of: 50 Kettlebell Swings (24kg,16kg) China Town Run 25 Tyre Flips China Town Run 25 Burpee China Town Run 50 Pull Ups China Town Run   Post time to comments.    Safe Travels Ant

Perform The Following Complex For Max Load:   1 Power Snatch + 2 Hang Power Snatch 5 Working Sets       Post loads  to comments.

20 Minute AMRAP of:   10 DB Push Up to “Cluster” (2 x 20kg, 2 x 15kg) 8 Knees To Elbow       Post total number of rounds to comments.

Perform the following at max effort: Row: 250m 500m 750m 500m 250m   *Each effort should be a 100% maximum go at it! Do NOT game it!! **Damper settings to be on 5. Post all times to comments. Captions on … Continue reading →

  5 Rounds For Time Of: 5 OverHead Any How (Press, Push Press, Jerk) (85kg/57.5kg) 5 Burpee   Post time to comments.    

Part a) Strict Press  3 x 5, Same load across all 3 working sets.      Part b) 12min AMRAP of: 200m Row 10 Hang Power Clean (60kg,40kg) 40 Walking Lunge      

For Time: 100 Overhead Squats *** The First minute: As many burpees as possible. The number of burpees will be deducted from your Overhead Squat numbers But …. *** Everytime the bar comes below head height you will perform: 1st penalty: … Continue reading →

Part a) Bent Over Row  3 x 10, Same load across all 3 working sets.      Part b) ‘Annie’ For Time: 50, 40, 30, 20, 10 of Double Unders Sit Ups     *Scale Double Unders with half amount of … Continue reading →

15 Minute AMRAP of:   China Town Run 7 Toes to Bar 11 Kettlebell Swing (32kg, 24kg)       Post total rounds to comments.

“CrossFit Total”:   Back Squat, 1 Rep Press, 1 Rep Dead Lift, 1 Rep   *You have a maximum of three attempts at each lift*.       **New CrossFit CBD members not used to strength training will work the … Continue reading →

3 min AMRAP of: 20 Overhead Lunge with Plate (20kg,15kg) 20 Hand Release Burpee to plate (“) 20 Thrusters with plate  (“) Rest 90 secs  Then … 5 min AMRAP of: 20 Overhead Lunge with Plate (20kg,15kg) 20 Hand Release … Continue reading →

Every Minute On The Minute (EMOM) For 18 Minutes:   Odd Minutes: 5 Clean (70kg/50kg) Even Minutes: Handstand Push Up (Male-7 reps/ Female-5 / On the Box, M&F-10)       *If you fall behind the “on the Min” clock … Continue reading →

Open WOD 14.5:   Complete The Following For Time: 21 Thrusters (43kg, 29kg) 21 Bar Facing Burpees 18 Thrusters 18 Bar Facing Burpees 15 Thrusters 15 Bar Facing Burpees 12 Thrusters 12 Bar Facing Burpees 9 Thrusters 9 Bar Facing … Continue reading →

For Max Load:   Front Squat 8 – 8 – 8 – 8 – 8    Then at 80% of max load lifted: EMOM for 5 mins of 6 Front Squats (last minute max reps)   Post loads  to comments. … Continue reading →

For Time: 8 Rounds of 12 DB Snatch (20kg,15kg) 10 Box Jumps (24′,20′) 8 Pistols   ** 20 mins cut off Post total time to comments.

Part a); Dead Lift  3 x 5 , Same load across all 3 working sets.  (If new to CBD and do not have an established max weight, spend the time allotted to find and establish a “challenging 5” to base a progression off from). … Continue reading →

14min AMRAP of:   2 Laps of DB Farmers Carry (2x20kg,2x15kg) 2 DB Shoulder Press (“) *** 4 DB Push Press (“) *** 6 DB Push Jerks (“) *** *** = DB cannot be put down between shoulder press and … Continue reading →

For Time: Buy In: 2 mins of Double Unders Then …. 3 Rounds of 5 Power Snatch (62.5,42.5) 10 Front Rack Lunge (”) China Town Run Then Cash Out: 2mins of Double Unders     Post total time and the … Continue reading →

30min Partner AMRAP of: China  Town Run 30 Box Jumps (24″,20″) 30 Wall Balls (9kg,7kg) Only one partner to work at a time while the other rests, partners are to alternate the movements throughout the time allocated     Post … Continue reading →

For Max Load:   Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3      Then in the evening class…..   Open WOD 14.4 14 Minute AMRAP of: 60 Calorie Row 50 Toes to … Continue reading →

15min AMRAP of:   Seamstress Run 15 Deadlifts (BW/80%BW) 15 Wall Balls     Post rounds to comments.

Part a); Back Squat 3 x 5 , Same load across all 3 working sets. No more that 75% of 1RM (If new to CBD and do not have an established max weight, spend the time allotted to find and establish a “challenging 5” … Continue reading →

  How high can you climb the ladder in 10 mins of: Hang Power Clean (62.5kg,42.5kg) – 2,4,6,8 etc Sit Ups – 4,8,12,16 etc *Hang Power Cleans increase by 2 reps each round *Sit Ups increase by 4 each round … Continue reading →

3 Rounds for time of: 17 Kettlebell Swings (32kg, 24kg) 3 Strict Handstand Push Ups 17 Overhead Squats (40kg,30kg) 3 Strict Handstand Push Ups       *17  minute time cap. Post times to comments. Upon Hearing there may be … Continue reading →

Open WOD 14.3: 8min AMRAP: 10 DeadLift (61kg, 43kg) 15 Box Jumps 15 DeadLift (84kg, 61kg) 15 Box Jumps 20 DeadLift (102kg, 70kg) 15 Box Jumps 25 DeadLift (125kg, 84kg) 15 Box Jumps 30 DeadLift (143kg, 93kg) 15 Box Jumps … Continue reading →

For Max Load:   Deadlift 5 – 5 – 5 – 5 – 5   Post loads to comments    

Chef Sam’s Farewell (for now) WOD:   “Bon Appetit!”   14 Min AMRAP of: China Town Ball Run (AHAP) 14 KB Goblet Squats (AHAP, Handle facing up) 7 Ring Dips       Post total number of rounds/reps of the AMRAP … Continue reading →

Part a):  Barbell Bent Over Row 3 x 10, (Heavier than before, BUT only if form on previous occasion was good. *If first time at this, spend the time establishing a heavy 10 to start the progression).     Part b): … Continue reading →

18 min AMRAP of:   10 Power Clean 12 Burpees 10 Front Rack Lunge **Scale your barbell load where Power Cleans and Lunges can be done unbroken for first 2 or 3 rounds. No RX weight on this WOD   … Continue reading →

Part A)   Open WOD 14.2:   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 … Continue reading →

For Max Load:   Hang Power Clean 3 – 3 – 3 – 3 – 3 – 3 – 3   Post loads to comments   Congratulations to Sim for winning the February Nutrition Challenge! Also, good luck to the … Continue reading →

Complete As Many Rounds As Possible (AMRAP) in 15 Minutes of:   China Town Run 9 Burpee Box Jump Overs 5 Strict Pull Ups       Post number of Roundss to comments.

18 min AMRAP (counting REPS) of:   10 Front Squat (55kg, 37.5kg) 50 Double Unders 10 Push Press 500m Row       Post number of REPs to comments.      

For Time: 60 Kettlebell Swings (24kg,16kg) 600m DB Farmers Carry (2x25kg,2×17.5kg) 60 Kettlebell Swings (”)        

3 Rounds for time of: 20 Ring Rows 30 Push Ups 40 Sit-Ups 50 Air Squat Rest 3mins Between Rounds    

Open WOD 14.1: 10min AMRAP of: 30 Double Unders 15 Power Snatch (34kg,25kg)    

For Max Load:   Back Squat 5 – 5 – 5 – 5 – 5   Post loads to comments

13min AMRAP of:   14 Alternating DB Snatch (20kg,15kg) 15 Sit Ups 16 Double Unders            

Part a): Strict Press 3 x 5.  Aim for heavier than last time, BUT only if you were successful  on all 3 sets!   Part b): “Elizabeth” Follow the rep sequence: 21 – 15 – 9 of both: Clean (62.5/42.5kg) Ring Dip … Continue reading →

  4 x Max Effort 500m Row ** **Once you finish your 500m Row, you have 20 secs to transition to a max set of unbroken wall balls (9kg/7kg) Note: If set of wall balls is less than 5 = … Continue reading →

20 Min AMRAP of: 2 Muscle Ups ** 4 Handstand Push Ups 8 Kettlebell Swings (32kg, 24kg)           Post Number Of Rounds To Comments Compare to 17/10/12  Congrats to Jason and Ellie on your wedding day … Continue reading →

5 Rounds For Time of:   7 Front Squats (50/35) 18 Sit ups/ 12 Toes to bar 7 Back Squats 18 burpees 7 Front Squats 18 Sit ups/ 12 Toes to bar Seamstress Run      

Part a): 7mins of Upside down Time. Practice Handstands(against wall and free standing), Headstands, Wall Walks, Handstands Walks   Part b): 12min AMRAP of: 5 Deadlifts (80% of 5rm) 10 Pistols (alternating)   Post total rounds to comments.