WODs
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
22/6/12 – Heavy or Long?!
Back Squat 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 re-racked or dropped before completing the total number of reps for the set then it … Continue reading
21/6/12 – Barbra…ish
5 Rounds For Time Of: 20 Push-Up 30 Kettlebell Swing 40 Sit-Up 50 Double Under Rest Exactly 3 minutes between rounds Post total time (including the four 3min rest) and scaling to comments.
20/6/12 – 20min AMRAP
Of: 5 Ring Dips 10 Hang Power Clean (50kg/35kg) 15 Front Squat (50kg/35kg) Post rounds to comments.
19/6/12 – 10 to 1 Vs 1 to 10
Of: Burpee Pull-Up Thruster (42.5kg/30kg) Burpee Pull-Up start at 10 counting down to 1 and Thruster starts at 1 and counts up to 10. Post time to comments.
18/6/12 – Tabata Vs Tabata
Perform The Following Tabatas Pull-Up Vs Air Squat Rest Exactly 3 min, Then Push-Up Vs Double Under Rest Exactly 3 min, Then Sit-Up Vs Kettlebell Swing (24kg/16kg) Each Tabata consist of 16 round, 8 of each exercise in the pair. … Continue reading
16/6/12 – 4 Rounds For Time
Of: China Town Run + 1 Lap 30 Wall Ball (9kg/7kg) 4 Laps Farmers Carry (2 x 24kg kb/ 2 x 16kg kb) Post total time and scaling to comments.
15/6/12 – 10 Rounds For Time
Of: 7 Box Jump (32″/24″) 14 Kettlebell Swing (24kg/16kg) 7 Pull-Up Post time to comments.
14/6/12 – 15min AMRAP
Of: 5 Burpee To Bar 10 Hang Power Clean (50kg/35kg) Post rounds and scaling to comments.
13/6/12 – 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
12/6/12 – 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
9/6/12 – CrossFit For Hope
“Hope” Three rounds of: Burpees Power snatch (35 kg/25 kg) Box jump (24″/18″) Thruster (35 kg/25 kg) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after … Continue reading
8/6/12 – 20min AMRAP
Of: 20 Kettlebell Swing (24kg/16kg) 15 Push-Up 10 Toes To Bar Double Ball China Town Run Post rounds to comments.
7/6/12 – Double Death
Death By: Pull-Up Then Death By: Thruster (15kg/20kg) Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute… and so on. The workout ends when you can no longer … Continue reading
6/6/12 – 20min AMRAP
Of: 5 Deadlift (1.5 x BW/Bw) 7 Burpee To Bar 30 Double Under Post rounds to comments.
5/6/12 – Back Squat
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.
4/6/12 – 15min AMRAP
Of: 4 Clean & Jerk (42.5kg/30kg) 6 Ring Dip 12 Sit-Up Post rounds to comments.
2/6/12 – Murph
Complete For Time: 1.6km Run 100 Pull-Up 200 Push-Up 300 Squat 1.6km Run The WOD must start and finish with a full 1.6km Run. Exercise in between may be partitioned as needed. For extra challenge perform exactly as written. … Continue reading
1/6/12 – Heavy or Long?!
Snatch 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 re-racked or dropped before completing the total number of reps for the set then it is … Continue reading
31/5/12 – Because We Can
27min AMRAP Of: Perform 1 Rep in the 1st round, 2 reps in the 2nd, 3 in the 3rd… continue in this manior Box Jump (24″/18″) Walking Lunge (Each Leg) Jerk (60kg/45kg) Post rounds to comments. … Continue reading
30/5/12 – OverHead Annie
50-40-30-20-10 reps Of: Double Under OverHead Sit-Up (10kg/5kg) Post time to comments.
29/5/12 – 7 Rounds
For Time Of: 7 Back Squat (1.5xBW/BW) 7 Burpee To Bar 7 Toes To Bar Post time to comments.
28/5/12 – 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
26/5/12 – 5 Rounds For Time
Of: China Town Double Ball Run (2 x 9kg/ 2 x 6kg) 30 KettleBell Swing (24kg/16kg) 30 Ring Push Up 30 Double Under Post time to comments.
25/5/12 – Jackie Ish…
Each Of The Following Individually For Time 1000m Row 50 Thruster (20kg/15kg) 30 Pull-Up Then 500m Row 25 Thruster (20kg/15kg) 15 Pull-Up Then 250m Row 12 Thruster (20kg/15kg) 7 Pull-Up Post EACH time to comments. … Continue reading
24/5/12 – 20min AMRAP
Of: 7 Hang Power Clean (50kg/35kg) 7 Push Press (50kg/35kg) 14 Walking Lunge Post rounds to comments.
23/5/12 – 10 to 1 Vs 1 to 10
Of: Ring Dip Tyre Flip Jump Through Ring Dip start at 10 counting down to 1 and Tyre Flip starts at 1 and counts up to 10. Post time to comments.
22/5/12 – 20min AMRAP
Of: China Town Run 5 Squat Clean (60kg/45kg) 10 Pull-Up 20 Sit-Up Post rounds to comments.
21/5/12 – CrossFit Total
Find Your 1 Rep Max for the day Of: Shoulder Press Back Squat Deadlift Post Max Load to comments.
19/5/12 – Rain Rain Go Away…
Perform The Following Tabatas Wall Ball Vs Push-Up Rest Exactly 3 min, Then Row (Cal) Vs Sit-Up Anyhow Rest Exactly 3 min, Then Knees To Elbows Vs Walking Lunge Each Tabata consist of 16 round, 8 of each exercise … Continue reading
18/5/12 – Inverted Burpee
21-15-9 reps Of: OverHead Squat (42.5kg/30kg) Sumo Deadlift High Pull (42.5kg/30kg) Inverted Burpee Standard for Inverted Burpee is shoulders must touch the ground at the bottom of the movement and both heels must touch the wall at the top … Continue reading
17/5/12 – 15min AMRAP
Of: 7 Box Jump (32″/24″) 7 Kettlebell Swing (32kg/24kg) 7 Pull-Up Post rounds to comments.
16/5/12 – The Bear
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
15/5/12 – By Request
FRAN 21-15 -9 Thruster (42.5kg / 30kg) Pull-Up Post time to comments. (Past Scores 7/4/12)
14/5/12 – Short & Fast II
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
12/5/12 – Deck Of Cards
Work Your Way Through A Whole Deck Of Cards Using The Values In the Pic Below Post time remaining if finished before 30min cut off or post total number of reps left in the deck that you did not complete … Continue reading
11/5/12 – 10 Rounds For Time
Of: 15 Deadlift (62.5kg/45kg) 15 Ring Push-up Post time to comments.
10/5/12 – Kelly
5 Rounds For Time Of: China Town Run 30 Box Jump (24″/18″) 30 Wall Ball (9kg/7kg) Post time to comments. (Scores from 26/1/12)
9/5/12 – Freddy’s Revenge
5 Rounds For Time Of: 5 OverHead Any How (Press, Push Press, Jerk) (85kg/57.5kg) 5 Burpee Post time to comments.
8/5/12 – Heavy or Long?!
Clean / Front Squat 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 re-racked or dropped before completing the total number of reps for the set … Continue reading
7/5/12 – 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.
5/5/12 – Cinco de Mayo
Hang On To Your Sombrero… This Is Loco Complete The Following: Tyre Flip (10 to 1 reps) Rain Sub: OverHead Sit-up (20kg/10kg) (10 to 1 reps) Box Jump (1 to 10 reps) Rain Sub: Ball Slam (9kg/6kg) … Continue reading
4/5/12 – Deadlift
Max Weight Deadlift For: 3-3-3-3-3 Reps Post loads to comments.
3/5/12 – Max Reps
3 Rounds Each For Max Reps & Time Of: 500m Row Max Reps Front Squat (60kg/40kg) Max Reps Hang Power Clean (60kg/40kg) Rest as needed between rounds. Each round is scored independently for both time and max reps. Max … Continue reading
2/5/12 – Tabata Vs Tabata
Perform The Following Tabatas Shoulder Press (20kg/15kg) Vs Push-Up Rest Exactly 3 min, Then Back Squat (50% of Body Weight) Vs OverHead Lunge (20kg/10kg) Each Tabata consist of 16 round, 8 of each exercise in the pair. … Continue reading
1/5/12 – Nail It!
7 Rounds Of: 35 Double Unders Max Load Snatch (1 attempt) Perform the Double Unders and then attempt 1 Snatch for max weight. Only one attempt can be made per round. Only count successful rounds (rounds in which … Continue reading
28/4/12 – Carol’s Fight Gone Bad
5 Rounds For Reps Of: Row Push Press (20kg/15kg) OverHead Lunge (20kg,10kg) Kettlebell Swing (24kg/16kg) Ring Dip 1 minute rest in between rounds. Post total score to comments.
27/4/12 – 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
26/4/12 – OverHead Annie
50-40-30-20-10 reps Of: Double Under OverHead Sit-Up (10kg/5kg) Post time to comments.
25/4/12 – WOOD
5 Rounds For Time Of: 400m Run 10 Burpee Box Jump 10 Sumo Deadlift High Pull (42.5kg/30kg) 10 Thruster (42.5kg/30kg) Rest Exactly 1 minute Post time to comments.
24/4/12 – 25min AMRAP
Of: 500m Row 25 Push Press (50kg/35kg) Post rounds to comments.
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
You must be logged in to post a comment.