WODs

 OLY Strength WoD: For Loads: Squat Clean 3 – 3 – 3 – 3 – 3 . Rounding the working week out with some Technical lifting for Strength Day today. The Squat Clean is an amazing move to take some … Continue reading →

 WoD: “Shake & Bake”  . Complete As Many Rounds/Reps As possible in 10 Minutes of: 25 Strict Press 25 Power Snatch 500m / 400m Row . M: 35kg. — | — W: 25kg. . “Light weight baby!!” you can just hear Ronnie Coleman … Continue reading →

 WoD: “Tumble Dryer”  . Complete 3 Rounds For Time of: China Town Run 21 Dumbbell Burpee Box Step-Overs . M: Pair of 22.5kg. — | — W: Pair of 15kg. . Some days at the gym are for the fancy, sexy stuff, … Continue reading →

 Strength WoD: For Loads: Underhand Grip Bent Over Row 10 – 10 – 10 – 10 Turkish Get Up 3 – 3 – 3 – 3 L – Sit Accumulate 2 Minutes of hold time in as few sets as … Continue reading →

 **BRAND NEW** 2019 CBD Benchmark Cycle WoD – “D.T” Complete 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks . M: 70 kg —|— W: 47.5 kg . We are well into your BRAND NEW 2019 … Continue reading →

 WoD: “Club Sandwich” Complete For Time: Run 1 “CBD” Mile Then Hit 5 Rounds of……. 9 Sumo Deadlift High Pulls 12 Burpees Over Bar 15 V – Ups Then….. Run 1 “CBD” Mile . M: 52.5 kg . —|— W: 35 kg. . … Continue reading →

 Strength WoD: For Load: Back Squat 5 – 5 – 5 – 5 – 5 . 2 Second eccentric (lower) on EVERY rep 3 Second pause on the FIRST rep of each set . The Back Squat is one of … Continue reading →

 **BRAND NEW** 2019 CBD Benchmark Cycle WoD – “J.T” Complete For Time: 21 – 15 – 9 (reps) Handstand Push-Ups Ring Dips Push Ups . We are well into your BRAND NEW 2019 CrossFit CBD Benchmark Cycle!! We had a … Continue reading →

 OLY Strength WoD: For Loads: Muscle Snatch 3 – 3 – 3 Snatch Balance 3 – 3 – 3 Hang Snatch 3 – 3 – 3 . Then 5 Minutes on the clock to hit a “Heavy Single” in the… … Continue reading →

 WoD: “Triple Threat”  . Complete 3 Rounds For Time of: China Town Run 27 Kettlebell Swings 9 (6) Bar Muscle Ups . M: 24kg. — | — W: 16kg. . Sweet little number inspired by the famous Benchmark workout “Helen” .This is … Continue reading →

 WoD: “Stirring The Pot”  . Complete 6 Rounds, on the 3:00 of: Row 250 / 220m 15 Box Jumps 12 Dumbbell Push Press . M: 24″ box, pair of 22.5kg DBs. — | — W: 20″ box. pair of 15kg DBs. … Continue reading →

 WoD: “2 – 4 – 6 – 8 Who do We Appreciate??” Complete As Many Rounds As Possible in 30 Minutes of: 20 Burpee To Bar 40 Toes To Bar 60 Alternating Dumbbell Snatch 800m Block Run 100 Double Unders . … Continue reading →

 WoD: “Multiplication”  . Complete As Many REPS As Possible in 12 Minutes of: 1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats 2 Strict Pull-Ups, 4 Push-Ups, 6 Air Squats 3 Strict Pull-Ups, 6 Push-ups, 9 Air Squats Etc….. Continue adding … Continue reading →

 OLY Strength WoD: For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Technical lift for Strength Day today. Doesn’t mean we cant get … Continue reading →

 WoD: “Ergonomic” [A]: For Total Time: Accumulate 2 Minutes of an L-Sit Hold . [B]: Complete  Each Round For Time: 3 x Row 1000m . REST 2 Mins between rounds . Yo yo yo here we go!! (Street enough for … Continue reading →

 Strength WoD: For Load: Floor Press 5 – 5 – 5 – 5 – 5 . The Floor press is an under utilised movement in the CrossFit world. One we should take more notice of. Why? For the very reason … Continue reading →

 WoD: “Air Force” Complete The Following For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats . Every 1 min (starting at 0:00) complete 4 Burpees . M: 42.5kg. —|— W: 30kg. . You must … Continue reading →

 WoD: “Magic Roundabout” Complete 12 Rounds For Time of: 6 Handstand Push Ups 3 Hang Power Cleans . M: 85kg. —|— W: 57.5kg. . Going long & heavy in one go today!! 12 Rounds of Handstand Push-Ups is no joke. Add in … Continue reading →

 Strength WoD: For Load: Front Squat 5 – 5 – 5 – 5 – 5 . The Front Squat is one of the core lifts in terms of strength training. It has HUGE “bang-for-your-buck” effect and should be revered as … Continue reading →

 WoD: “Topsy Turvey” Complete As Many Rounds As Possible in 20 Minutes of: 5 / 3 Muscle Ups 10 Dumbbell Hang Power Clean & Jerks 15 Box Jump Overs . M: 22.5kg dumbbell. 24″ box. —|— W: 15kg dumbbell. 20″ box. . … Continue reading →

 OLY Strength WoD: For Load: Hang Snatch + Snatch + Overhead Squat 1 – 1 – 1 – 1 – 1 . Working a technical lift for Strength Day today. doesn’t mean we cant get after it! This complex offers us up the … Continue reading →

WoD: “Bambi” For Time: 21 – 18 – 15 – 12 (reps) Deadlift China Town Run after each set. . M: 102.5 kg —|— W: 70 kg . There are some tried & tested combinations in CrossFit programming that are … Continue reading →

 WoD: “Tabata This!” Complete For REPs: Tabata Row Calories REST 1 Min Tabata Air Squats REST 1 Min Tabata Pull-Ups REST 1 Min Tabata Push-Ups REST 1 Min Tabata Ab-Mat Sit-ups . Super dooooooper spicy one to start the week!!! … Continue reading →

 WoD: “Double Dipping!!” Complete For Total Time: 5 Rounds of: 50 Double Unders 12 Burpees . Rest 3 Minutes then… . 5 Rounds of: 8 Dumbbell Devils Press 12 Toes to Bar . M: 17.5 kg . —|— W: 10 kg. . … Continue reading →

 WoD: “The Red Pill or The Blue Pill??” Option A: 21 – 18 – 15 – 12 – 9 – 6 – 3 Ring Dips Overhead Squats . M: 52.5 kg . —|— W: 35 kg. . Option B: 21 – 15 … Continue reading →

 ANZAC Day WoD: Partner “Morrison -ish” In Pairs Complete For Time: 50 – 40 – 30 – 20 – 10 (reps) Wall Ball Shots Box Jumps Kettlebell Swings . M: 9kg ball to 10ft. 24″ box. 24kg KB. —|— W: 6kg ball … Continue reading →

 WoD: “DamnBells!!” Complete 3 Rounds For Time: 100m Dumbbell Farmers Carry 30m Dumbbell Front Rack Lunge 15 Dumbbell Push Press . M: pair of 22.5’s. —|— W: pair of 15’s. . After the pure joy of yesterdays WoD we are sure you … Continue reading →

  **BRAND NEW** 2019 CBD Benchmark Cycle WoD – “Shipwrecked!!” Complete each round  for time of: On the C2 rower, perform 10 rounds of: Pull a sub-1:30/500-m (1:45/500-m) pace for as long as possible . Rest 1 minute between rounds The … Continue reading →

 WoD: “Running To Stand Still” Complete For Time: Run 800m 10 Bar Muscle Ups Run 1 Mile 20 Chest To Bar Pull ups Run 1 Mile 40 Pull Ups Run 800m . #NotABarbellInSight Time to burn off the Easter weekend, … Continue reading →

 WoD: “Betty” Complete For Time: 30 Clean & Jerks 20 Power Cleans 10 Squat Cleans . M: 60 / 70 / 80 kg. —|— W: 40 / 50 / 60 kg. . Barbell funnies today!!!! This is a great WoD to test … Continue reading →

 WoD: “30 For 30” Complete 3 Rounds For Time of: 30 Dumbbell Snatch 30 Toes To Bar . M: 22.5kg. —|— W: 15kg. . Helloooooo grip! Large sets of anything strike fear into us as we all of a sudden start hypothesising … Continue reading →

 WoD: “Boiling Point” Complete For Time: 21 Thrusters 100 Double Unders 15 Thrusters 100 Double Unders 21 Thrusters 100 Double Unders . M: 52.5kg. —|— W: 35kg. . So much more to this WoD than meets the eye. The barbell is a bit … Continue reading →

CBD Benchmark Cycle WoD: Strength WoD: “The CrossFit Total” For Load Back Squat 1 – 1 – 1 Strict Press 1 – 1 – 1  Deadlift 1 – 1 – 1 . We are at the START of your BRAND … Continue reading →

 WoD: “The Only Way Is Up!” Complete As Many Rounds As Possible in 20 Minutes of: 6 / 4 Strict Handstand Push Ups 12 Sumo Deadlift High Pulls 18 Box Jumps . M: 45kg, 24″ Box. —|— W: 32.5kg, 20″ Box. . … Continue reading →

 WoD: “Spinning Wheel” Complete As Many Rounds As Possible in 9 Minutes of: 9 Front Squats 7 Burpees Over Bar 5 Power Cleans . M: 60kg. —|— W: 40kg. . A spicy one to round out the working week! when the clock … Continue reading →

 Strength WoD: For Load: Strict Press 3 – 3 – 3 – 3 – 3 . Foundational movement for Strength Day today. Time to get hench-er! The strict shoulder press builds all the basis of your upper body strength. You … Continue reading →

 WoD: “Marching On” Complete As Many Rounds As Possible in 18 Minutes of: 400m Row 40 Russian Kettlebell Swings 40m KB “Suitcase Carry” . M: 32kg. —|— W: 24kg. . Training in any form, whether it be for a sport or physical … Continue reading →

 OLY Strength WoD: For Load: Hang Power Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3 . Working a technical lift for Strength Day today. doesn’t mean we cant get after it like a maniac! … Continue reading →

 **BRAND NEW** 2019 CBD Benchmark Cycle WoD – “Angie” Complete for time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats . This is the START of your BRAND NEW 2019 CrossFit CBD Benchmark Cycle!! We had … Continue reading →

 WoD: “Howdy Pardner” In Teams of 2 Complete As Many Rounds As Possible in 24 Minutes of: 30 Calories, Bike or Rower 30 Dumbbell Front Rack Lunges China Town Run 30 Wall Ball Shots 30 Burpees . M: pair of 22.5kg … Continue reading →

 Strength WoD: For Load: Push Press 5 – 5 – 5 – 5 – 5 . The Push Press is an amazing tool for developing and showcasing our ability to embody “Core To Extremity” movement. Without proper function from our … Continue reading →

 WoD: “Double Double” Complete 4 Rounds For Time: 500m Row 50 Double Unders 10 Double Dumbbell Snatch . M: pair of 15’s. —|— W: pair of 10’s. . There are days where you think you just need to grind it out. Days … Continue reading →

 WoD: “Old Skool” Complete As Many Rounds As Possible in 15 minutes of: 20 Medicine Ball Cleans 10 / 7 Strict Pull Ups . M: 9kg Ball. —|— W: 7kg Ball. . Bringing in a super important and foundational movement to the mix. … Continue reading →

Strength WoD: Back Squat 6 – 6 – 6 – 6 – 6 . “Heavy Day” on the Rooftop Yup, 6 reps. Its a dreadful number if you know what your 5RM feels like!! Adding just one more little rep … Continue reading →

 WoD: “Down Town” Complete 6 Rounds For Time: 12 Deadlifts 10 Box Jumps 8 Hang Power Cleans . M: 70kg. 24″ Box —|— W: 47.5kg. 20″ Box. . Lets get this week and month kicked off in fine fashion!!! The grip will … Continue reading →

 CrossFit Open WoD: “19.5” Complete For Time: 33 – 27 – 21 – 15 – 9 (reps) of: Thrusters Chest To Bar Pull ups . M: 43kg. —|— W: 29kg. . Lets get this week and month kicked off in fine fashion!!! … Continue reading →

  CBD Benchmark Cycle WoD (Retest) – “Nancy” Complete 5 Rounds For Time: 400m Run (China Town Run) 15 Overhead Squats (42.5 / 30 kg) . This is the final instalment of your CrossFit CBD Benchmark Cycle WoDs of this years Cycle!! Look out … Continue reading →

 WoD – “Blackjack” Complete As Many Rounds As Possible in 4 Minutes of: 21 / 15 Row or Bike Calories 21 Burpees 21 Toes To Bar . REST 2 MINS . Complete As Many Rounds As Possible in 4 Minutes … Continue reading →

 Strength WoD: Sumo Deadlift 5 – 5 – 5 – 5 – 5 – 5 . The Sumo version of the Deadlift os a fantastic way to build a strong hip joint as you having to drive those knees out … Continue reading →

CBD Benchmark Cycle WoD (Retest): 12 Min “Mary” Complete As Many Rounds As Possible in 12 Minutes of: 5 Handstand Push Ups 10 Alternating Pistol Squats 15 Pull Ups . This is the second to last of your CrossFit CBD Benchmark Cycle … Continue reading →