WODs

Tabata V Tabata: Thrusters (20kg,15kg) Vs Box Jumps (24″,20″) Ret 2 mins KettleBell Swings (24kg,16kg) Vs Walking Lunge Rest 2 mins Sit Ups Vs Burpee   Post total reps and total number of lowest reps per exercise.

Part a): 2km Row   Part b): 8min AMRAP of: 50 Wall Balls (9kg,7kg) For remaining time – as many reps as possible of Hang Power Clean (60kg/40kg) – Your score it total Hang Power Cleans     Post time … Continue reading →

For Weight: Push Jerk 1 – 10 – 1 – 20 – 1 – 30 Post loads for each set to comments.  

In Teams of 9, Let’s Get Christmassy!   Merry Christmas Everyone!!   Post Christmas cheer to comments.  

Kelly   5 Rounds for time: China Town Run 30 Box Jumps (24″,18″) 30 Wall Balls (9kg,7kg)     *35 Minute Time Cap   Post Time to comments.  

For Time, 21 – 15 – 9  in reps   of: Handstand Push ups Ring Dips Push Ups*     *Ring Push Ups for extra challenge. **25 Min Time Cap     Post time to comments.

  250m Rower Sprint !   Perform a max effort 250m Sprint……… Then use the time of that first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between … Continue reading →

16min AMRAP of: 4 Push Press (52.5kg,37.5kg) 8 Burpee’s 10 Front Rack Lunges(52.5kg,37.5kg)   Post total amount of rounds to comments.  

For Weight: Snatch Balance 3 – 3 – 3 Hang Snatch 3 – 3 – 3 – 3   Post loads for each set to comments.   Express WOD: 12mins for time of: 5 Hang Snatch 250m Row   Here … Continue reading →

Thursday !!!!!! A): Power Clean 6 x 3 (@ no more than 80% of max) NOTES: Work on your hip extension. Think about the expression of your hips as being the most open you could ever be! If you don’t open … Continue reading →

For Time 5km Run ….. every 3 minutes 7 burpee broad jumps. Start the 5km with 7 burpee broad jumps   Post time to comments.  

400m Of Walking Lunges For Time: Every lunge must be knee to the ground followed by standing tall to full extension. NO DUCK WALKS. NO Hands On The Legs. If you stop, you must restart behind where your back foot … Continue reading →

For Time Buy In: 75 Sit Ups 5 Rounds of: 7 Deadlifts (135kg,100kg) 14 Push Ups Cash Out: 75 Sit Ups   Post time to comments.  

3 Rounds For Total Load Moved Of: Max Reps Press (85% BW, 65% BW) Max Reps Pull Ups Max Reps Back Squat (BW, 75% BW)   No rest between exercises but rest as needed between rounds. Post total weight moved divided … Continue reading →

16 Minute AMRAP Of: China Town Run 8 Hang Power Snatch (50kg, 35kg) 8 Burpee Over Bar   Post number of rounds (with any scaling if applicable) to comments.  

For Time: 750m Row 25 Air Squats 500m Row 50 Air Squats 250m Row 75 Squats   ** 15min Cap Post time to comments.    

Partner WOD 25min AMRAP: Pace Setter – Seamstress Run Other Partner – as many reps as possible: 2 for 1 Wall Balls (9kg,7kg) Dumbell Hang Squat Cleans (2x20kg,2x15kg) *Score is total reps as a team

For Weight: Overhead Squat 5 – 5 – 5 – 5 – 5   Post loads for each set to comments.   Express WOD: 3 Rounds for time of: 400m Row 15 Overhead Squats (42.5kg,30kg)   *12 Minute Cap

3 Rounds for time:   China Town Run 7 Muscle Ups* 15 Deadlift (110kg, 80kg)   *Scaling for Muscle Up is either a banded transition or a combo of pull ups and dips (both ways it will be double the … Continue reading →

Part a): Strict Press 3 x 5 (try to add more to last time, between 0.5kg – 2.5kg max)   Part b): “Freddy’s Revenge!” 5 Rounds For Time of: 5 Shoulder To Overhead Anyhow (85kg, 57.5kg) 10 Burpee To Bar … Continue reading →

15 Minute AMRAP Of: 5 Power Cleans (60kg, 40kg) 10 Toes To Bar 20 Walking Lunges   Post number of rounds (with any scaling if applicable) to comments.    

10 to 1 vs 1 to 10: Front Squat (50kg,35kg) Rin Dip * 10 Box Jumps (30,24) at end of each round   Post time comments.    

5 Rounds for Time of:   30 Kettlebell Swings (32kg.24kg) 30 Burpees 30 Overhead Sit Ups (15kg,10kg) ***35min Cut Off***   Post time comments.    

Part a): Deadlift 3 x 5 (only add 2.5kg – 5kg from last time).   Part b): 12 Min EMOM of: 3 Power Cleans 3 Handstand Push Ups   Post load to comments.  

5 Rounds for time of: China Town Run 9 Back Squats (70kg,50kg) 12 Knees to Elbow   Post time to comments  

For Weight: Shoulder Press 1-1-1-1-1reps Push Press 3-3-3-3-3reps Push Jerk 5-5-5-5-5reps Post loads for each set to comments. Express WOD: 15min AMRAP 10 Push Jerk (52.5kg,37.5kg) 20 Kettlebell Swings (24kg,16kg) 300m Row      

10 to 1 vs 1 to 10: Front Squat (60kg,40kg) Hang Power Clean (60kg,40kg) * 10 Burpees at end of each round ***22min Cut Off***   Post time comments.    

20 Min AMRAP of: 400m Run Max Pull-Up (Without Leaving The Bar)   Post number of pull-ups and runs to comments. Compare to 18/7/13  

5 Courses max reps for 1min at each dish: Tyre Flip Jump Throughs Burpee Ball Slam (9kg,6kg) Thrusters (35kg,25kg) Trans Gender Model Maker (15kg, 10kg) Row (Cal) Rest 1 min between courses Dont forget to use a napkin!! Post total … Continue reading →

Complete As Many Rounds As Possible In 5 Mins of: 10 Dumbbell Snatch (20kg, 15kg) 10 Box Jump (24″, 20″) – Rest exactly 60 Seconds then…. Repeat 5 Min AMRAP for second time – Rest exactly 60 Seconds then….  Repeat … Continue reading →

For Time Buy In: 2min to accumulate as many seconds of static hold in either a Ring Holds or a Plank Hold 21,15,9 of: Squat cleans (65kg,45kg) Russian Twists (Dumbells 20kg,15kg) China Town Run end of each Round Cash Out: 2min … Continue reading →

Part a): Deadlift 3 x 5 (only add 2.5kg – 5kg from last time).   Part b): 14 Min AMRAP of: 3 Bar Muscle Ups / 6 Chest To Bar Pull Ups 16 Single Arm Dumbbell Push Press (20kg, 15kg) … Continue reading →

3 Rounds for Time of: 45 Kettlebell Swings (24kg,16kg) 35 Push Ups 25 Sit Ups **** 15min Cap ****   Post time or reps remaining to comments.    

For Load: Back Squat 12mins to establish a 5rm Then 90% of 5rm of: 5 – 5 – 5 – 5   12:15pm Express Class: 15 Min AMRAP of: 7 Back Squat (70kg, 50kg) 14 Toes to Bar China Town Run … Continue reading →

28 min AMRAP of: 6 Pistols 6 Push Press (52.5kg,37.5kg) 8 Power Clean (“”) 8 Burpee Over Bar 16 Front Rack Lunges (”)  

For Load: Hang Snatch 3 – 3 – 3 – 3 – 3   12:15pm Express Class: 14 Min AMRAP of: 7 DeadLift (80kg, 55kg) 7 Wall Ball (9kg, 7kg) 7 Kettlebell Swing (24kg, 16kg)   Post Loads (or rounds … Continue reading →

20 min AMRAP of: 20 Box Jumps (24″,20″) 10 Ring Dips 30m Bear Crawl 200m Row/Stair Run if Rowers are not free  

  Part a): Strict Press 3 x 5 (only add on 0.5kg – 2.5kg to last time)   Part b): 12 min AMRAP of: 7 Front Squats (70kg, 50kg)* 4 Laps Single Arm Farmers Carry (32kg, 24kg)   *Use Racks … Continue reading →

32min Partner AMRAP of: 24 Kettlebell Swings Each (24kg,16kg) China Town Run 24 Med Ball Sit Ups (9kg,7kg) Seamstress Run with Ball 12 Burpees Each/ Plank Hold Block Run with Ball 12 Partner Squats with Med Ball between partners (9kg,7kg) … Continue reading →

For Time: 21 – 15 – 9 of: Thrusters (42.5kg, 30kg) Pull Ups     *15 Min Time Cap.   Post times to comments. Compare to 10/7/13  

32min AMRAP of: 2 Handstand Push Ups China Town Run 5 Burpees 8 Hang Power Snatch (42.5,30) ** All rep sequence to be done unbroken or you will need to start that sequence of reps again

Complete 7 sets for one round 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 rest in between rounds. Do not rest the … Continue reading →

20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats  Happy Halloween!!

Part a): Back Squat 3 x 5 (No more than 65% of 1RM).   Part b): For Time: 21 – 18 – 15 – 12 in reps of:   Dead Lift  (110kg, 75kg) China Town Run   *20 min time cap   … Continue reading →

Part a): 2km Row   Part b): 8min AMRAP of: 50 Wall Balls (9kg,7kg) For remaining time – as many reps as possible of Hang Power Clean (60kg/40kg) – Your score it total Hang Power Cleans     Post time … Continue reading →

Tabata V Tabata: Thrusters (20kg,15kg) Vs Box Jumps (24″,20″) Ret 2 mins KettleBell Swings (24kg,16kg) Vs Walking Lunge Rest 2 mins Sit Ups Vs Burpee   Post total reps and total number of lowest reps per exercise.

CrossFit CBD’s very first in-house competition! 4 WODs plus a Final. We are ready to show the CrossFit world how to throw down AND have fun all at the same time!

For Load:   Push Press 8 – 8 – 8 – 8 – 8     Post Loads to comments.

Every Minute On The Minute For 20 Mins: Odd Mins – 5/3 Strict Pull Ups Even Mins – Max Calorie Row (50 secs effort)   Post number of successful pull ups rounds and total calories to comments.

Part a): Dead Lift 3 x 5 (only add on 2.5kg – 5kg to last time.)   Part b): 1 – 10 in reps of: Dead Lift (102.5kg, 70kg) Knees to Elbow – Toes to Bar*   *For a rep … Continue reading →