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Iet’s look at the CBD 2019 Benchmark Cycle Workouts!!
On Wednesday we spoke to you on the concept of the (CBD Benchmark Cycle) and dove into the details of the why and how. This post we’ll take a look at the fun in store for 2019 and give you … Continue reading
Saturday 06/04/19
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
Friday 05/04/19
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
Thursday 04/04/19
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
Introducing the 2019 CBD Benchmark Cycle!!
Well the CrossFit Open has finished. Just like that it has flown past us and left us with a myriad of “must do’s” to work on! Unlike years gone past where we have a full 11 months to train any … Continue reading
Wednesday 03/04/19
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
Tuesday 02/04/19
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
Monday 01/04/19*
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
Monday 01/04/19
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
Saturday 30/03/19
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
Friday 29/03/19
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
Thursday 28/03/19
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
Wednesday 27/03/19
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
Tuesday 26/03/19
WoD: “Double Or Nothing” With A Clock Set For 12 Minutes: 1 Min of Double Unders 1 Min of Alternating Dumbbell Snatches 2 Mins of Double Unders 2 Mins of Alternating Dumbbell Snatches 3 Mins of Double Unders 3 Mins … Continue reading
Monday 25/03/19
Oly Strength WoD: Power Clean 3 – 3 – 2 – 2 – 1 – 1 . “19.5” has now come & gone. We have had a wild ride but it has been a hard ride to say the … Continue reading
Saturday 23/03/19
CrossFit Open WoD: “19.5” Complete For Time: “RX” Version.. 33 – 27 – 21 – 15 – 9 (reps) of: Thrusters Chest To Bar Pull ups . M: 43kg. —|— W: 29kg. Time cap: 20 minutes . Complete For Time: “Scaled” Version… … Continue reading
Friday 22/03/19
Strength WoD: Sumo Deadlift High Pull 5 – 5 – 5 – 5 – 5 . One of CrossFit’s 9 foundational movements this is a classic example of what we call core to extremity movement. Today we are moving a … Continue reading
Thursday 21/03/19
WoD: “Up Ship Creek!” With a Clock Set For 27 Minutes Go As Far As You Can of: Rowing Metres . **Every 3:00 get off the machine and do 3 Burpees To Plate. Add on 3 Burpees each time thereafter. … Continue reading
Wednesday 20/03/19
CBD Benchmark Cycle WoD (Retest) – “Elizabeth” 21 – 15 – 9 (REPs): Squat Cleans (62.5 / 42.5) Ring Dips . We are in the final stages of this years CrossFit CBD Benchmark Cycle. We premiere the 2019/20 series next … Continue reading
Tuesday 19/03/19
Oly Strength WoD: Snatch 3 – 3 – 3 – 3 – 3 . The Snatch. The most glorious exhibition of force, power, speed, strength, mobility, balance & coordination ever. This truly is a lift of beauty….. when we get … Continue reading
Monday 18/03/19
WoD: “Strict Fran, or not??” Choose from Option A or Option B: . Option A: 21 – 15 – 9 (reps) For Time: Thrusters Strict Pull ups . Option B: 3 Rounds For Time: 15 Thrusters 12 Pull ups . … Continue reading
Saturday 16/03/19
CrossFit Open WoD: “19.4” Complete For Total Time: “RX” Version… 3 Rounds of: 10 Snatches 12 Bar Facing Burpees REST 3 MINUTES 3 Rounds of: 10 Bar Muscle Ups 12 Bar Facing Burpees . M: 43kg. —|— W: 29kg. Time cap: 12 … Continue reading
Friday 15/03/19
WoD: “It’s A Trap!!” Complete As Minutes in 12 Minutes of: 9 Dumbbell Deadlifts 6 Burpees 3 Dumbbell Power Cleans . M: 22.5kg. —|— W: 15kg. . As the title suggests you are in for a wild, yet brutal ride today. The … Continue reading
Thursday 14/03/19
Strength WoD: Overhead Squat 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic … Continue reading
Wednesday 13/03/19
WoD: “Fury Road” Complete As Many REPs As Possible in 2 Minutes of: 20 / 15 Calories MAX-Reps Kettlebell Swings REST 1 MIN Complete As Many REPs As Possible in 2 Minutes of: 20 / 15 Calories MAX-Reps Kettlebell Swings … Continue reading
Tuesday 12/03/19
WoD: “Cinderella” Complete For Time, or As Far As You Can Go in 20 Minutes of: 5 Strict Pull Ups 10 Push Ups 15 Air Squats 10 Strict Pull Ups 20 Push Ups 30 Air Squats 20 Strict Pull Ups … Continue reading
Friday 08/03/19
WoD: “Big Trouble In Little China Town” Complete As Minutes in 17 Minutes of: China Town Run 21 Wall Ball Shots 12 Dumbbell Snatch (6 L / 6 R) . M: 9kg Ball to 10ft. 25kg DB. —|— W: 6kg Ball … Continue reading
Thursday 07/03/19
Strength WoD: Push Jerk 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . The Push Jerk is a true demonstration on how we utilise what we call “core to extremity” movement. … Continue reading
Wednesday 06/03/19
CBD Benchmark Cycle WoD Retest – “The Ghost” Complete 6 Rounds For REPs: 1 Minute, Rowing Calories 1 Minute, Burpees 1 Minute, Double Unders 1 Minute, REST . This is the LAST MONTH of your current CrossFit CBD Benchmark Cycle!! … Continue reading
Tuesday 05/03/19
Strength WoD: Deadlift 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . A huge, very gratifying strength movement today, the Deadlift yields with it the potential to move THE most amount … Continue reading
Monday 04/03/19
Don’t forget to log your “19.2” scores by tonight!! .. WoD: “Smoking Gun” Complete For Time The Rep Scheme 7 – 6 – 5 – 4 – 3 – 2 – 1 of: Strict Muscle Ups Pistol Squat, Left Leg … Continue reading
Saturday 02/03/19
Don’t forget to log your scores online at games.crossfit.com CrossFit Open WoD: “19.2” Complete The Following Work inside of 8 minutes : 25 Toes To Bar 50 Double Unders 15 Squat Cleans (61 / 38 kg) 25 Toes To Bar 50 Double … Continue reading
Friday 01/03/19
Oly Strength WoD: Power Snatch 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . Getting a fair dose of volume in on your Olympic lifting today. Starting out with 5’s we … Continue reading
Thursday 28/02/19
WoD: “21 Jump Street” Complete 3 Rounds For Time: 50 Double Unders 2 Minutes, Handstand Hold 35 AbMat Sit Ups . “We fail at the margins of our experience” – Coach Greg Glassman, Crossfit founder. Fitness doesn’t always comes in … Continue reading
Wednesday 27/02/19
CBD BENCHMARK CYCLE WoD (Re-Test): Row 2 km TT . This is the last of your CrossFit CBD Benchmark Cycle for February! AND we only have one more month until the fresh 2019/20 Benchmark Series is released upon us!! (If you … Continue reading
Tuesday 26/02/19
WoD: “Tri – Fecta” Complete For Time: 15 Strict Press 30 Burpee Over The Bar 15 Push Press 20 Burpee Over The Bar 15 Push Jerk 10 Burpee Over The Bar . M: 50 kg. —|— W: 32.5 kg. . To … Continue reading
Monday 25/02/19
Strength WoD: [A]: Weighted Pull Up 3 – 3 – 3 – 3 – 3 [B]: Single Arm Dumbbell Bent Over Row 3 x 10 [C]: For Time: Run 1 (CBD) Mile TT . First day back at school after the … Continue reading
Saturday 23/02/19
Have YOU decided if you are going to jump in on the CrossFit Open this year or not?? You have up until Tuesday morning to decide if you want to enter online or not. Jump on games.crossfit.com if you are … Continue reading
Friday 22/02/19
Have YOU decided if you are going to jump in on the CrossFit Open this year or not?? Not sure what we are talking about? Watch the vid below. It’s a couple years old but the general gist is still … Continue reading
Thursday 21/02/19
CBD BENCHMARK CYCLE WoD (Re-Test): Strength Test: Front Squat 3 – 3 – 3 – 3 – 3 . We are in the penultimate month of the CrossFit CBD Benchmark Cycle for 2018/19. Who is excited to see the brand … Continue reading
Wednesday 20/02/19
Have YOU decided if you are going to jump in on the CrossFit Open this year or not?? Not sure what we are talking about? Watch the vid below. It’s a couple years old but the general gist is still … Continue reading
Tuesday 19/02/19
Oly Strength WoD: Split Jerk 3 – 3 – 3 – 3 – 3 . Going all technical with the grandest of all overhead lifts – The split jerk!! Hitting heavy sets of 3 today will enable us to get … Continue reading
Monday 18/02/19
WoD: “Redemption” Complete 3 Rounds For Time of: 15 Power Snatches 15 Thrusters . M: 42.5 kg –|– W: 30 kg . We kick off the week with such a simple and beautiful couplet. This isn’t to negate the actual movements … Continue reading
Saturday 16/02/19
WoD: Unbroken” Complete As Many Rounds As Possible in 16 Minutes of: 50 Unbroken Wall Balls* 50 Kettlebell Swings 35 Unbroken Wall Balls* 35 Kettlebell Swings 20 Unbroken Wall Balls* 20 Kettlebell Swings . M: 9kg ball, 10ft. 24kg KB … Continue reading
Friday 15/02/19
Oly Strength WoD: [A]: Hang Clean 2 – 2 – 2 – 2 [B]: Front Squat 2 – 2 – 2 . Going on from last weeks Hang Power Cleans, we will look to see if we can push the … Continue reading
Thursday 14/02/19
CBD BENCHMARK CYCLE WoD (Re-Test): Upper Body Gymnastics Test Choose an option from below……. . Option A: “2013 Regionals Event 3” 30 Burpee Muscle Ups For Time . Option B: “G.I Jane” 100 Burpee Pull Ups For Time . Option … Continue reading
Wednesday 13/02/19
Strength WoD: [A]: Strict Press 10 – 10 – 5 – 5 – 3 – 3 [B]: Underhand Bent Over Row 8 – 8 – 8 – 8 – 8 . Two age old classics that can build immense foundational … Continue reading
Tuesday 12/02/19
WoD – “To Heaven & Back” Complete As Many Rounds As Possible in 5 Minutes of: 27 (24) Row Calories 27 Overhead Squats (42.5 / 30 kg) . REST 5 Minutes . Complete As Many Rounds As Possible in 5 Minutes of: 21 (18) Row Calories 21 … Continue reading
Monday 11/02/19
WoD: “Heartbreaker” Complete 4 Rounds For Time of: Heartbreaker Run 10 Devils Press 10 Burpee Box Jump Overs . M: 2x 15kg. 24″ Box. –|– W: 2x 10kg. 20″ Box. . Kicking this week off with some gold standard grunt work! We … Continue reading
Saturday 09/02/19
WoD: “Walking On Water” [A]: Complete As Many Rounds As Possible in 10 Minutes of: 25ft Handstand Walk . [B]: Complete As Many Rounds As Possible in 9 Minutes of: 3 Deadlifts 3 Handstand Push-Ups 3 Deadlifts 6 Handstand Push-Ups 3 Deadlifts 9 … Continue reading
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