WODs
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
28/8/12 – Tabata Vs Tabata
Perform The Following Tabatas Strict Shoulder Press (20kg/15kg) Vs Push-Up Rest Exactly 2 min, Then Pull-Up Vs Kettlebell Swing (24kg/16kg) Rest Exactly 2 min, Then Walking Lunge Vs Double Under Each Tabata consist of 16 rounds, 8 of each … Continue reading
28/8/12 – Back Squat
Back Squat 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 reps Post loads to comments.
27/8/12 – 21-15-9
For Time Thruster (42.5kg/30kg) Box Jump HandStand Push-Up Post time to comments.
25/8/12 – Deck Of Cards
Work Your Way Through A Whole Deck Of Cards Using The Values In the Pic Below Post time if finished before 45min cut off or post total number of reps left in the deck that you did not complete … Continue reading
24/8/12 – Julia
6 Rounds For Time 20kg/10kg Plate Used For All Exercises Excluding The Run 6 OverHead Squat 8 OverHead Sit-Up 10 OverHead Lunge China Town Run Post number of rounds to comments.
23/8/12 – On The Minute, Every Minute, For 17 Minutes
3 Power Clean (50kg/35kg) 3 Jerk (50kg/35kg) 3 Burpee Over Bar Warmup and establish the max number of reps that you will be able to hold for the 17min. (Reps must be added to all movements!) Post number … Continue reading
22/8/12 – 7min AMRAP
7 Toes To Bar 7 Ring Row 7 Push-Up Rest exactly 3min then repeat. Post number of rounds to comments.
21/8/12 – 20min AMRAP
25 Double Under 5 Wall Ball 2 For 1 (9kg/7kg) 2 Lap Farmers Carry (24kg/16kg) Post number of rounds to comments.
20/8/12 – The Bear Complex
This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do … Continue reading
18/8/12 – Barbra
5 Rounds For Time Of: 20 Pull-Up 30 Push-Up 40 Sit-Up 50 Air Squat Rest Exactly 3 minutes between rounds Post total time (including the four 3min rest) and scaling to comments.
17/8/12 – 15min AMRAP
Of: 1 Lap of Stairs (3 Flights) 12 Hang Power Clean (50kg/37.5kg) Post rounds to comments.
16/8/12 – Brett’s B-Day WOD
20min AMRAP Of: 500m Row 20 Kettlebell Swing (24kg/16kg) 15 Overhead Squat (35kg/25kg) 10 Burpee 5 Ring Dip China Town Run Post rounds to comments.
15/8/12 – It’s Only 400m!
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
14/8/12 – Isabel
First Snatch 1-1-1reps Then ISABEL For time 30 Snatch (60kg/45kg) Post time and load to comments. Rain WOD
13/8/12 – Diane
21 – 15 – 9 Of: Hand Stand Push-Up Deadlift (102.5kg/75kg) Post time to comments.
11/8/12 – BFF?
Partner Pace Setter WOD 30min AMRAP Of: Pull-Up to Kness To Elbows OverHead Squat (42.5kg/30kg) Push-Up Double Under Pace Setter = China Town Double Ball Run (2x9kg/2x7kg) Post total number of all reps to comments. … Continue reading
10/8/12 – 25min AMRAP
Max Reps Deadlift (75% BW/55% BW) 20 Walking Lunge Max Reps Front Squat (75% BW/55% BW) 20 Walking Lunge Max Reps Hang Power Clean (75% BW/55% BW) 20 Walking Lunge Post total number of all reps to comments. … Continue reading
9/8/12 – 10min AMRAP
1 to 10 Of: Kettlebell Swing (24kg/16kg) Vs Burpee Then 1 to 10 Of: Box Jump (24”/18”) Vs Burpee Post number of rounds to comments.
8/8/12 – 20min AMRAP
5 Push/Split Jerk (60kg/45kg) 5 Chest To Bar Pull-Up 25 Air Squat Post number of rounds to comments.
7/8/12 – Clean
Clean (FULL SQUAT) 1-1-1-1-1-1-1 reps Post loads to comments.
6/8/12 – JT
21-15-9 Of: Handstand Push-Up Ring Dips Push-Up (Ring Push-Up For a Challenge) Post time and scaling to comments.
4/8/12 – Tabata Vs Tabata
Perform The Following Tabatas Back Squat (BW/75% BW) Vs Max Height Jump Rest Exactly 3 min, Then Deadlift (BW/75% BW) Vs Double Under Rest Exactly 3 min, Then Kettlebell Swing (24kg/16kg) Vs Walking Lunge Rest Exactly 3 min, Then Push-Up … Continue reading
3/8/12 – 20min AMRAP
7 Push Press (42.5kg/30kg) 7 Hang Power Clean (42.5kg/30kg) 7 Knees To Elbows Post number of rounds to comments.
2/8/12 – Short & Fast
250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties apply … Continue reading
1/8/12 – Kelly
Of: China Town Run 30 Box Jump (24″/18″) 30 Wall Ball (9kg/7kg) Post time to comments. (Scores from 26/1/12)(Scores from 10/5/12)
31/7/12 – MAX OUT
5 Rounds For Weight MAX Shoulder Press (85% BW/65% BW) Max Pull-UP Max Back Squat (BW/75% BW) No rest between exercises but rest as needed between rounds. Post total weight moved divided by body weight. Count pull-ups as body weight. … Continue reading
30/7/12 – 21-15-19
For Time Thruster (452.5kg/30kg) Sumo Deadlift High Pull (452.5kg/30kg) Burpee Pull-Up Post time to comments.
28/7/12 – 35min AMRAP
25 Air Squat 10 Toes To Bar China Town Double Ball Run (2x9kg/2x7kg) 10 Push Jerk (50kg/37.5kg) 25 One Hand Kettlebell Swing/Juggle (24kg/16kg) Post number of rounds to comments.
27/7/12 – OverHead Lunging Annie
50 – 40 – 30 – 20 – 10 Reps Double Under OverHead Sit-Up (10kg/5kg) Walking Lunge Steps Post time to comments.
26/7/12 – Cindy Or Mary
Your choice of either: CINDY 20min AMRAP 5 Pull-Up 10 Push-Up 15 Air Squat Or MARY 20min AMRAP 5 Handstand Push-Up 10 Pistol Squat 15 Pull-Up Post WOD chosen and number of rounds to comments. … Continue reading
25/7/12 – The Bear Complex
This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do … Continue reading
24/7/12 – 25min AMRAP
Of: 5 Tyre Flip Jump Through 10 Pull-Up 15 Sit-Up 400m Run (China Town Run) Post rounds to comments.
23/7/10 – End Of Paleo Challenge WOD
150 Burpee To Bar Chest must touch the ground at the bottom and one hand to the bar at the top. Scale to knee push-ups or jump backs. No sneaky knee/thigh push-ups if scoring as rx. If chest does … Continue reading
21/7/12 – Fight Gone Bad Championship
5 Rounds For Time Wall-Ball REPS (9kg/7kg) Sumo Deadlift High-Pull REPS (35kg/25kg) Box Jump REPS (20″) Push-Press REPS (35kg/25kg) Row CAL 1 minute rest in between rounds. Post total Reps and Cal for all 5 rounds to comments. … Continue reading
11/7/12 – Danya
20min AMRAP Of: 7 Push Up 7 Wall Ball 2 For 1 (9kg/7kg) 7 OverHead Walking Lunge Steps (25kg/15kg)* *Penalty: 20 Kettlebell Swing (24kg/16kg) every time the plate touches or is lower than the head. Post rounds to … Continue reading
10/7/12 – 10 to 1 Vs 1 to 10…Plus 10
Of: Front Squat (50kg/35kg) Ring Dip 10 Box Jump (32″/24″) At The End Of Each Rep Round Front Squats start at 10 counting down to 1 and Ring Dips start at 1 and counts up to 10. Each … Continue reading
9/7/12 – Short & Fast
250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties … Continue reading
7/7/12 – 30min AMRAP
Of: China Town Double Ball Run (9kg/7kg) 7 Skin The Cat 7 Hang Power Clean (50kg/35kg) 7 Tyre Flip Jump Through Post rounds to comments.
6/7/12 – Snatch
5-5-5-5-5 Reps Warm up and establish your 5 Rep Max for the day, Then attempt to match it for a following 4 sets. Post loads to comments.
5/7/12 – Nicole
CrossFit CBD Style 20min AMRAP of: China Town Run Max Pull-Up Post total Pull-Ups and Rounds to comments. Compare to 29/3/12
4/7/12 – 17min AMRAP
Of: 7 Back Squat (BW/75% BW) 9 Push-Up 2x Laps Farmers Carry (2x24kg Kb/2x16kg Kb) Post rounds to comments.
3/7/12 – 25min AMRAP
Of: 15 Front Squat (42.5kg/30kg) 9 Kettlebell Swing (42.5kg/30kg) 7 Ball Slam (9kg/6kg) Post rounds to comments.
2/7/12 – 20min AMRAP
Of: 7 Front Squat (42.5kg/30kg) 7 Kettlebell Swing (32kg/24kg) 7 Box Jump (32″/24″) 7 Chest To Bar Pull-Up Post rounds to comments.
30/6/12 – Filthy Fifty
Complete The Following For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees To Elbows 50 Push Press (Bar) 50 Back Extensions 50 Wall Ball (9kg/7kg) 50 Burpees 50 Double Unders Post … Continue reading
29/6/12 – 7 Rounds For Time
Of: 10 Wall Ball (9kg/7kg) 20 Sit-Up 30 Double Under Post total time and scaling to comments.
28/6/12 – Heavy or Long?!
Deadlift 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 or rested on the ground before completing the total number of reps for the set … Continue reading
27/6/12 – JT
21-15-9 Of: Handstand Push-Up Ring Dips Push-Up (Ring Push-Up For a Challenge) Post time and scaling to comments.
26/6/12 – 20min AMRAP
Of: 20 Walking Lunge (Steps) 10 Box Jump (24″/18″) 5 Push Jerk (50kg/35kg) Post rounds to comments.
25/6/12 – Paleo Challenge WOD
150 Burpee To Bar Chest must touch the ground at the bottom and one hand to the bar at the top. Scale to knee push-ups or jump backs. No sneaky knee/thigh push-ups if scoring as rx. If chest does … Continue reading
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
You must be logged in to post a comment.