WODs
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Rooftop of Dreams
ROD
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23/4/12 – 10 to 1 vs 1 to 10
Of: Chest To Bar Pull-Up Hang Power Clean (60kg/45kg) Pull-Up start at 10 counting down to 1 and HPC starts at 1 and counts up to 10. Post time to comments.
21/4/12 – JT
21-15-9 Of: Handstand Push-Up Ring Dips Push-Up (Ring Push-Up For a Challenge) Post time and scaling to comments.
20/4/12 – 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
19/4/12 – Tabata Vs Tabata
Perform The Following Tabatas KettleBell Swing Vs Row Rest Exactly 3 min, Then OverHead Sit-Up Vs Burpee Rest Exactly 3 min, Then Double Under Vs Box Jump Each Tabata consist of 16 round, 8 of each exercise in the pair. … Continue reading
18/4/12 – Push, Push, Push
For Weight: Shoulder Press 1-1-1-1-1reps Push Press 3-3-3-3-3reps Push Jerk 5-5-5-5-5reps Post post loads for each set to comments.
17/4/12 – 7 Rounds
For Time Of: 7 Back Squat (1.5xBW/BW) 7 Toes To Bar Post time to comments.
16/4/12 – 21-15-9
21-15-9 For Time Of: Deadlift (102.5kg/75kg) Box Jump (24″/18″) Muscle-Up Post time to comments.
14/4/12 – 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
13/4/12 – Friday The 13th
5 Rounds For Time Of: 250m Row 10 Wall Ball 2 For 1 (9kg/6kg) 10 Push Jerk (50kg/35kg) Post time to comments.
12/4/12 – Flip, Jump, Carry, Walk ….
20min AMRAP Of: 10 Tire Flip Jump Through 48m Farmers Carry (2x24kg kb /2x16kg kb) 20 Walking Lunge (10 Pull-Ups anytime the lunges are stopped) Post rounds to comments.
11/4/12 – 5 Rounds For Time
Of: 5 Burpee Pull-Up 10 Handstand Push-Up 50 Double Under Post time to comments.
10/4/12 – Mathletics
20min AMRAP Completing all of below counts as one round. 5 Cycles Of 1 Clean 3 Front Squat Then 5 Cycles Of 1 Jerk 3 Overhead Squats Then 5 Box Jump (32″/24″) The goal is to move as much … Continue reading
7/4/12 – Fran
FRAN 21-15 -9 Thruster (42.5kg / 30kg) Pull-Up Post time to comments. Compare to 24/1/12
6/4/12 – Easter Egg Hunt
Easter Egg Hunt Gone Bad Lots of work! Lots Of Chocolate Eggs! Great Day All Around
5/3/12 – 15min AMRAP
Of: 7 Box Jump (32″/24″) 7 Snatch (42.5kg/30kg) Post rounds to comments.
4/3/12 – Helen … Pyramid Double?
Perform Helen Or Pyramid Double Helen (If You’re Up To It) Helen 3 Rounds For Time Of: 400m Run 21 Kettlebell Swing (24kg/16kg) 12 Pull-Up Or Pyramid Double Helen 1200m Run 63 Kettlebell Swing 12 Pull-Up 800m Run … Continue reading
3/4/12 – Max Out II
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 pull-ups … Continue reading
2/4/12 – KAREN
With Incentive For Time: 150 Wall Ball (9kg/7kg) 10 Knees To Elbows every time the ball is lowered below the waist or is supported by anything but the hands. Post time and number of knees to elbows to comments. … Continue reading
31/3/12 – CrossFit Challenge
Two Teams Going Head To Head In Their Own WODS! Good Job Guys, Great Day and lots of fun!
30/3/12 – 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 … Continue reading
29/3/12 – Nicole
CrossFit CBD Style 20min AMRAP of: China Town Run Max Pull-Up Post total Pull-Ups and Rounds to comments.
28/3/12 – CrossFit Total
Find Your 1 Rep Max for the day Of: Shoulder Press Back Squat Deadlift Post Max Load to comments.
27/3/12 – Tabata vs Tabata
Perform The Following Tabatas Pull-Up vs Burpee To Bar Rest Exactly 3 min, Then Kettlebell Swing (24kg/16kg) vs Push-Up Rest Exactly 3 min, Then Thruster (42.5kg/30k) vs Sit-Up Each Tabata consist of 16 round, 8 of each exercise in … Continue reading
26/3/12 – Snatch… Hang Snatch
Snatch 1-1-1 reps THEN 15 min AMRAP Of: 7 Hang Squat Snatch (35kg/25kg) 9 Toes Through Rings 250m Row Post Max Snatch and number of rounds to comments.
24/3/12 –
Group WOD In Groups Of Two Perform 30 min AMRAP For Reps Of: PACE SET: China Town Run (A) Kettlebell Thruster (2x 16kg/2x 12kg) (B) Sumo Deadlift High-Pull (42.5kg/30kg) (C) Box Jump (24″/18″) While one partner runs the other … Continue reading
23/3/12 – 30min AMRAP
Of: 7 Deadlift (110kg/82.5kg) 5 “L” Pull-Up 3 Two Handed Turkish Get-Up (20kg/15kg Plate) Post rounds to comments.
22/3/12 – 21-15-9
Of: Single Arm Snatch EACH ARM (24kg/16kg KettleBell Or 25kg/15kg Bar) Walking Lunge EACH LEG Burpee Pull-Up Post time to comments.
21/12/10 – 10 to 1
10 to 1 reps of: Ring Dip Ring Push-Up Kettlebell Swing (32kg/24kg) Post time to comments.
20/3/12 – 20min AMRAP
Of: 9 Hang Power Clean and Jerk (42.5kg/30kg) 12 Toes To Bar Ball Run (2x 9kg/2x 6kg Balls) Ball run is down 4 flights of stairs, 200m run, and back up the stairs. Post rounds to comments. … Continue reading
19/3/12 – Skin The Cat
5 Rounds For Time: 5 Skin The Cat 10 Front Squat(80% of 1rm Clean) 50 Double Unders Start by establishing 1rm Clean, then use that max to find the weight used for Front Squats. Post 1rm Clean and … Continue reading
18/3/12 – Over Again
AMRAP #ONE Of: 21 Pull-Ups 15 Wall Ball (9kg/7kg) 9 Box Jump (24″/18″) Then REST exactly 5min AMRAP #TWO Of: 9 Pull-Ups 15 Wall Ball (9kg/7kg) 21 Box Jump (24″/18″) Post number of rounds for both AMRAPs to … Continue reading
16/3/12 – Every Minute
On The Minute Every Minute For 20 Minutes Perform 10 Over Head Sit-Ups, Toes To Plate & Knees to Elbows (15kg/10kg Plate) 12 OverHead Lunges (15kg/10kg) Post number of rounds of full rounds completed to comments.
15/3/12 – 15min AMRAP
Of: 7 Push-Up 7 (2 Handed) Kettlebell Squat Clean (24kg/16kg Each Hand) Post number of rounds to comments.
14/3/12 – 20min AMRAP
Of: 250m Row 15 Pull-Up 10 OverHead Squat (42.5kg/30kg) Post number of rounds to comments.
13/3/12 – Inverted Burpee
21-15-9 reps Of: Thruster (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 in the … Continue reading
10/3/12 – Bri
Complete For Time 50 Wall Ball (9kg/7kg) 45 Air Squat 40 Push Up 35 Double Under 30 Ring Rows 25 Walking Lung 20 Push Press (20kg/15kg) 15 Box Jump (24″/18″) 10 OverHead Squats (25kg/15kg Plate) Post time to comments. … Continue reading
9/3/12 – Just Jump
5 Rounds For Time 28 Sit-Ups 14 Pull-Ups 7 Jump To Ring (5cm Below Max) Start by finding max hight jump. Post time and max jump to comments.
8/3/12 – Burpee + Bar
15min AMRAP Of: 7 Hang Power Clean (52.5kg/40kg) 9 Burpee Over Bar Jumping over the bar must be performed as part of the burpee other wise you must clap overhead, then jump over the bar. Post rounds and scaling to … Continue reading
7/3/12 – I Can’t Count
10 to 1 vs 1 to 10 Of: 10 to 1 Thruster (42.5kg/30kg) 1 to 10 Muscle Up Perform 10 Thrusters then 1 Muscle Up, 9 Thrusters then 2 Muscle Up, continuing in this pattern. For scaling Muscle Ups: Band … Continue reading
6/3/12 – 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
5/3/12 – Tabata vs Tabata
Perform The Following Tabatas Push-Up vs Should Press (20kg/15kg) Rest, Then Pull-Up vs Kettlebell Swing (24kg/16kg) Rest, Then Front Squat (40kg/35k) vs Box Jump (24″/18″) Done! Each Tabata consist of 16 round, 8 of each exercise in the pair. Alternate … Continue reading
3/3/12 – 10…7…5…
Perform The Following AMRAPs Rest as needed between AMRAPs 10min AMRAP Of: 10 Toes Through Rings 10 Ball Slam (9kg/6kg) 10 Pistol Squat (Alternating legs) Rest, Then 7min AMRAP Of: 7 Ring Row 7 Push-Up Rest, Then 5min AMRAP Of: … Continue reading
2/3/12 – 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
1/3/12 – 100’s
Complete For Time 100 Deadlift (Bodyweight/70% Bodyweight) 100 Ring Dip 100 Double Unders Complete as written or breakup as needed to complete as fast as possible. Post time and scaling to comments.
29/2/12 – Raising The Bar
15in AMRAP Of: 5 OverHead Squat (40kg/30kg) 5 OverHead Walking Lunge BAR (40kg/30kg) 5 Burpees very time the bar touches the ground within a round (5 OHS & 5 OHWL = 1rd, bar can touch the ground between rounds). … Continue reading
28/2/12 – 7 Rounds For Time
Of: 30 Sit-Ups 20 Push-Ups 10 Hang Power Clean (52.5kg/35kg) Post time to comments.
27/2/12 – 4 Rounds For Time
Of 500m Row 50 Air Squats Post time to comments.
25/2/12 – 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 shots (9kg/7kg) 50 Burpees 50 Double unders Post … Continue reading
23/2/12 – LuLu WOD
Complete The Following In Order For Time 400m Run (4 flights of stairs down and back up plus 330m run) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 400m Run (4 flights of stairs down and back up plus … Continue reading
23/2/12 – Clean and Jerk
1-1-1-1-1 reps Then Death By Pull-Ups Post loads and round reached for pull-ups to comments.
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Rooftop of Dreams
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