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WOD
Rooftop of Dreams
ROD
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27/6/13 – Se-ringdip-ity
21,15,9 Ring Dip Burpee Front Squat (75%BW,55%BW)
26/6/13 – Missippilly!!
For Weight: Dead Lift 5 – 5 – 5 Romanian Dead Lift 5 – 5 – 5 Post weights to comments.
25/6/13 – Horrible Pre Hump Day!!
5 Rounds for time: 14 Thrusters (42.5,30kg) 14 Knees to Elbow China Town Run
24/6/13 – Cindy or Mary
20min AMRAP Cindy: 5 Pull ups 10 Push ups 15 Air Squats Mary: 5 Handstand Push Ups 10 Pistols 15 Pull Ups
22/6/13 – Deck of Cards
Work Your Way Through A Whole Deck Of Cards Using The Values In the Movements Below Post time if finished before 45min cut off or post total number of reps left in the deck that you did not complete to … Continue reading
21/6/13 – ‘WOD on the ROD’
21 min AMRAP of : 7 Handstand Push Ups 14 Front Squats (50kg,35kg) 21 Sit ups
20/6/13 – ‘It wasn’t that cold!!’
15 min AMRAP of : 10 Box Jumps 10 Toes to Bar China Town Run
19/6/13 – ‘Nasty Girls’
3 Rounds for Time of : 50 Air Squats 7 Muscle Ups 10 Hang Power Clean (60kg,40kg) *Scaling for muscle up is 2x Jumping Muscle Ups or 2 x Pull ups and 2 x Ring Dips
18/6/13 – “No-one likes the Sumo anyway!”
a) 1km Time Trial b) 21, 15, 9: Push Press (45kg,35kg) Kettlebell Swings(24kg,16kg) Sumo Deadlift High Pull Cal Row
17/6/13 – Heavy or Long
1 – 10 – 1 – 20 – 1 – 30: Overhead Squat Establish 1rm for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is re-racked or dropped before completing the … Continue reading
15/06/13 – “Cindy, meet Grace’s Older & More Ugly Sister!”
15 Mins to find a heavy Clean & Jerk (Full C & J), – Then – 10 Rounds For Time of: 1 Round of “Cindy” (5 Pull Up, 10 Push Up, 15 Air Squat); 1 Clean & Jerk (60-65% of your … Continue reading
14/06/13 – “Lunger’s; Make Way For The Snatcher’s !”
3min AMRAP ….. x4 6 Hang Power Snatch (37.5kg, 25kg) 12 Overhead Walking Lunge (20kg,15kg)
13/6/13 – “…. And it all Started with Burpees”
For Time of: 21, 18, 15 Burpees Toes to bar Ring Dips
12/6/13 – Heavy Hump Day
20min AMRAP 2 Handstand Strict Push Ups 5 Deadlifts (70% of max) 7 Chest to Bar Pull ups 14 Cal Row
11/6/13 – Fran Has Legs !
10min Clock of: a) 3 Rounds for Time: 15 Thrusters (40kg,30kg) 15 Box Jumps (24″,20″) For any remaining time of the 10 mins – Max reps of Kettlebell Swings (24kg,16kg) b) In teams of 3 or 4 accumulate 5mins of … Continue reading
8/6/13 – Queens Bday Fest
4 Rounds for Time of: 30 Ball Slams (AHAP) 15 Push Press (45kg,32.5kg) 15 Pull ups (5 strict) 800m Run
7/6/13 – “Go Clean The Stairs!”
15min AMRAP of: 7 Squat Cleans (55kg, 37.5kg) 2 Laps of Stairs
6/6/13 – Double Death
Death by …. Burpees and Pistol Squats:
5/6/13 – CrossFit Total
Find Your 1 Rep Max for the day Of: Shoulder Press Back Squat Deadlift Post Max Load to comments.
4/6/13 – Helen….. Oh and some Rowing and Burpees too!
a) Partner WOD: One athlete rows 1km while the partner completes 1 burpee at the top of the minute and adding one burpee at the top of every minute thereafter until the 1km is completed. The Rower must stop rowing … Continue reading
3/6/13 – Upside Down Face !!
20min AMRAP of: 3 Handstand Push Ups 7 Front Squats (50kg,35kg) 5 Hang Power Clean (50kg,35kg)
1/6/13 – Jason
For TIme 100 Air Squats 5 Muscle Ups 75 Air Squats 10 Muscle Ups 50 Air Squats 15 Muscle Ups 25 Air Squats 20 Muscle Ups * Scaling for muscle ups is Jumping Muscle Ups x2 or Chest to bar … Continue reading
31/5/13 – Upside Down Pyramid Annie
50 – 40 – 30 – 20 – 10 Double Unders Sit ups Rest exactly 1 min …. Then 25 – 20 -15 – 10 – 5 Double Unders Sit ups Jump Higher and Rotate Faster !!!
30/5/13 – “Buy One; Get One Free !!!!”
10 – 1 v 1 v 10 v 10 – 1 of: Wall Balls 2 for 1 (9kg,7kg) Ring Dips Kettlebell Swings (32kg,24kg)
29/5/13 – The Bear Complex
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
28/05/13 – “Press my Toes???”
15 Min AMRAP of: 7 Strict Press (50kg, 35kg) 14 Toes Through Rings China Town Run Some good pics and fun times had at the Australian CrossFit Regionals
27/5/13 – ‘Uh oh, this could be Awk-WOD!”
25 mins of: Rowing …. In partners, row as many meters as possible in 25 mins. Each partner has to row a minimum of 250m and a maximum of 500m.
25/05/13 – “Saturday-Fun Day!!”
Complete As Many Rounds As Possible In 30 Minutes of: 7 Dead Lift (BW, 75% BW) 14 Pistol Squat 21 Overhead Walking Lunge (25kg, 20kg) Post score to comments
24/05/13 – “Tabata Vs Tabata Vs Tabata”
For Maximum Reps: Tabata #1 Handstand Push up Vs Push Up Vs Shoulder Press (20kg, 15kg) – Rest exactly 2:30 then go into – Tabata #2 Double Under vs Sit Up Vs Toes To Bar Scoring is total … Continue reading
23/05/13 – “3 x 36 Equals Whatttt????”
Three Rounds For Time of: 12 Front Squat (55kg, 37.5kg) 12 Burpee Pull Up 12 Cal Row *** 15 Minute Cut Off *** Post time to comments
22/05/13 – Swingin’ Till We Jump In For a Dip”
Every Minute On The Minute For 21 Mins: a. 22 Single Arm Kettlebell Swings (24kg, 16kg) ((11 swings each arm)) b. 11 Box Jumps (32″, 24″) c. 11 Ring Dips *If you make it through all 21 rounds your … Continue reading
21/05/13 – “Run!….Run Away From The Barbell!
For Time: 21 – 15 – 9 of: Push Press (57.5kg, 42.5kg) Hang Power Clean (57.5kg, 42.5kg) *800m Run (1/2 “murph” lap or 1 lap city block) at the end of each round Post time to comments … Continue reading
20/5/13 – Hang Snatch
Hang Snatch 5 – 5 – 5 – 5 – 5 Post loads to comments
18/05/13 – “It’s Back!!!!!”
Kalsu – CBD Style! For Time: 100 Thrusters (62.5kg, 45kg) At the top of each minute perform 5 Knees to Elbow and max reps of Thrusters for remaining time in that minute. Goal is to complete 100 Thrusters. ***30 min … Continue reading
17/05/13 – “The Paleo Challenge WOD part Deux!”
Strict “Jackie” – ish For Time: 1000m Row 50 Strict Press (20kg,15kg) 30 Strict Pull Ups – Then – Max Effort “Hollow Body Hold” Post times to comments
16/05/13 – “Down And Up By 5”
For Time: 30 to 5 reps of Wall Ball (9kg/7kg) Vs 5 to 30 reps of Hang Power Clean (50kg/35kg) Wall Balls start at 30 counting down to 5 reducing by 5 reps per round and Hang Power Cleans … Continue reading
15/05/13 – “Return of the Bonle”
Back Squat 10 minutes to find 1RM for the day. – Then complete the following – 5 x 65% of 1RM 5 x 75% of 1RM 5 + reps at 85% of 1RM Post loads to comments.
14/05/13 – “Who Needs to Use Their Legs Anyways?!”
15 Min AMRAP of: 400m Run (China Town Run) 25 Kettlebell Swing (24kg, 16kg) 40 Walking Lunge 25 Sit ups Post score to comments.
13/05/13 – “Active Shoulders!”
For Time: 50 Press 75 Push Press Press until failure, then push press until failure. Rinse & repeat. Oh there is one caveat though………..every time you put the bar down (after you cannot do another Push Press) complete 7 Burpees … Continue reading
11/05/13 – “Who’s Been Snatching The Tyres?!”
15 Mins to find a heavy Snatch (Full Snatch), – Then – 30 min AMRAP of: 4 Snatch 7 Tyre Flip Jump Through 11 Burpee over bar China Town Double Ball Run (2x 9kg, 2x 7kg) Post score to … Continue reading
10/05/13 – “Can You Do A Ring Dip While Doing A Jerk On One Leg??”
15 min AMRAP of: 8 Push Jerk (50kg, 35kg) 10 Ring Dip 12 Pistol Squats Post score to comments.
09/05/13 – “Annie Wanted Wall Ball Instead”
For Time 50 – 40 -30 – 20 – 10 in reps of: Double Under Wall Ball (9kg, 7kg) Post time to comments.
08/05/13 – “Who Wants Big Chesticles?”
20 min MAX Push Ups 1 Lap of the stairs every time any part of the body other than the chest, hands or feet (or knees if scaled) touch the ground. Post number of push-ups and stair runs to … Continue reading
07/05/13 – “C’mon, Just One More Rep”
20 min AMRAP of: 7 Hang Power Clean (42.5kg, 30kg) 14 Walking Lunge 7 Pull Up 14 Box Jump (24″, 18″) Post score to comments.
06/05/13 – “Say Hello To Your Hammies!”
For Weight: Snatch Grip Dead Lift 3 – 3 – 3 – 3 – 3 Romanian Dead Lift 5 – 5 – 5 – 5 – 5 Post weights to comments.
4/5/13 – Barbara
5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest exactly 3 minutes between rounds. Post total time to comments.
3/5/13 – Liz’s Ladder
12 min Ladder: 3 Full Squat Clean (62.5kg, 40kg) 3 Ring Dips 6 Full Squat Clean (62.5kg, 40kg) 6 Ring Dips 9 Full Squat Clean (62.5kg, 40kg) 9 Ring Dips 12 ……etc etc Go as high up in the ladder as possible … Continue reading
2/5/13 – Jumping Jerk Flash !
7 min AMRAP: 7 Push Jerk (42.5kg, 30kg) 7 Knees to Elbow 7 Box Jumps (24″,18″) Rest exactly 2 mins, then repeat 7min AMRAP
1/5/13 – Max Out 11
5 Rounds For Weight: Max Hang Power Clean (70% BW/52.5% BW) Max Ring Push-Up Max Front Squat (70% BW/52.5% BW) No rest between exercises but rest as needed between rounds. Post total weight moved divided by body weight. Count ring … Continue reading
30/4/13 – Plates from hell!
5 Rounds for Time of: 10 Overhead Plate Squats (20kg,15kg) 10 Overhead Sit Ups (20kg,15kg) 10 Overhead Walking Lunge (20kg,15kg) *** 2 Laps of tyres holding pinch grip (2x20kg, 2 x 15kg) *** *** = If Plate is lowered below … Continue reading
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
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