Author Archives: admin

Saturday 23/12/17

On The 12th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Kelly” 5 Rounds For Time: China Town Run 30 Box Jumps (24 / 20″) 30 Wall Balls (9 kg, 10ft, 7 kg, 9ft) . The last … Continue reading

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Friday 22/12/17

On The 11th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Isabel” 30 Snatches For Time (61 / 43 kg) . Only 2 days left in the 12 days of Christmas (inc today!). This one is an … Continue reading

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Thursday 21/12/17

On The 10th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Tabata Something Else” Pull Ups Push Ups Sit Ups Air Squats . A timeless classic CrossFit WoD. You will work through all 32 intervals back to … Continue reading

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Wednesday 20/12/17

On The 9th Day Of Christmas My Coaches Gave To Me… …   Hero WoD – “DT” Complete 5 Rounds For Time 12 Deadlifts (70 / 47.5 kg) 9 Hang Power Cleans (70 / 47.5 kg) 6 Push Jerks (70 / 47.5 kg) … Continue reading

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Blog Post: A few words from Coach Steph on her own journey in CrossFit….

Foreword: To us here at CrossFit CBD we fully & wholeheartedly believe in the CrossFit Methodology. We don’t believe its a fad, a 12 weeks to glory program, etc. Its a lifestyle plain & simple. Its certainly not an easy … Continue reading

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Tuesday 19/12/17

On The 8th Day Of Christmas My Coaches Gave To Me… …   Named WoD – “Jeremy” Complete 21 – 15 – 9 (reps) For Time Overhead Squat (42.5 / 30 kg) Burpee . This one is the polar opposite to yesterday! … Continue reading

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Blog Post: How to Thrive (Survive) in the 12 Days of Christmas at CBD

  What an opportunity that has been presented to you all right now! 12 days and 12 “Named” WoDs”. Everyone loves it when a Girl WoD or Hero WoD pops its head up! For some its a chance to re-test your … Continue reading

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Monday 18/12/17

On The 7th Day Of Christmas My Coaches Gave To Me… …   Hero WoD – “Weston” In Teams of 2 Complete 5 Rounds For Time 1000m Row 200m Dumbbell Farmers Cary 50m Dumbbell Waiters Walk, Left Arm 50m Dumbbell Waiters … Continue reading

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Saturday 16/12/17

On The 6th Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Filthy Fifty” Complete The Following For Time 50 Box Jumps (24″ / 20″) 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees … Continue reading

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Friday 15/12/17

On The 5th Day Of Christmas My Coaches Gave To Me… …   Benchmark Strength WoD – “Gwen” For Load: Clean & Jerk 15 – 12 – 9 (reps) . >> Touch and go at floor only. Even a re-grip off the … Continue reading

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Thursday 14/12/17

On The 4th Day Of Christmas My Coaches Gave To Me… …   CrossFit Games Open WoD – “16.3” Complete As Many Rounds As Possible in 7 Minutes of: 10 Power Snatch (35 / 25 kg) 3 Bar Muscle Up . Awesome CrossFit … Continue reading

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Wednesday 13/12/17

On The 3rd Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Diane” For Time 21 – 15 – 9 (reps) Deadlifts (102.5 / 70 kg) Handstand Push Ups . Beautiful combination of the heavy vs the … Continue reading

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Tuesday 12/12/17

On The 2nd Day Of Christmas My Coaches Gave To Me… …   Hero WoD – “Jerry” For Time Run 1.6 km Row 2 km Run 1.6 km . Classic Hero WoD of pure endurance work. you can grunt & grind … Continue reading

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Monday 11/12/17

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Huffy Puffy ?? 🙂 . Heavy day!! Add 5 – 7.5kg on from last week. Come on in and lets see some progress. (This is the last week of … Continue reading

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Saturday 09/12/17

On The 1st Day Of Christmas My Coaches Gave To Me… …   Benchmark WoD – “Eva” 5 Rounds For Time: 800m Run 30 Kettlebell Swings (32 / 24 kg) 30 Pull Ups . The first day is in and its … Continue reading

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Friday 08/12/17

  WoD – “Double Dipping” AMRAP in 3 Minutes: 100 Double Unders MAX Wall Ball Shots (9 / 7 kg, 10ft) . REST 2 MINS . AMRAP in 3 Minutes: 75 Double Unders MAX Wall Ball Shots (9 / 7 kg, … Continue reading

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Thursday 07/12/17

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! Add 5 – 7.5kg on from last week. Come on … Continue reading

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Wednesday 06/12/17

  WoD – “In The Open” Complete As Many REPs As Possible in 9 Minutes of: 20 Burpees 15 Snatch (35 / 25 kg) 15 Burpees 15 Snatch (50 / 35 kg) 10 Burpees 15 Snatch (62.5 / 42.5 kg) 5 Burpees … Continue reading

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Tuesday 05/12/17

  WoD – “Upside Down You Pressing Me” . For Time: 500m / 400m Row 21 Handstand Push Ups 500m / 400m Row 15 Handstand Push Ups 500m / 400m Row 9 Handstand Push Ups . Not a barbell in sight. This … Continue reading

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Monday 04/12/17

  WoD – “Chipping At It” . For Time: 30 Dumbbell Power Cleans 40 Box Jumps 30 Dumbbell Thrusters 40 Toes To Bar 30 Dumbbell Thrusters 40 Box Jumps 30 Dumbbell Power Cleans . “RX” prescriptions = 15 kg DB’s & … Continue reading

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Saturday 02/12/17

  WoD – “CrossFit Lift-Off Event” . [A]: Olympic Lifting Find Your 1RM Snatch . [B]: Olympic Lifting Find Your 1RM Clean & Jerk . [C]: CrossFit WoD Complete As Many Rounds As Possible in 12 Minutes of: 25 Pull Ups … Continue reading

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Friday 01/12/17

  WoD – “For Medicinal Use” . 7 Rounds, On the 2:00 12 Med Ball Cleans (9 / 7 kg) 20 / 15 Calorie Row . Treat each round as a sprint and get it done as quickly as you can! … Continue reading

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Thursday 30/11/17

WoD – “A Hop, Trot & er a High Pull!” . Complete As Many Rounds As Possible in 18 Minutes of: 15 Sumo Deadlift High Pulls (42.5 / 30 kg) 12 Lateral Bar Hops China Town Run . The Sumo Deadlift … Continue reading

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Wednesday 29/11/17

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! Add 5 – 7.5kg on from last week. Come on … Continue reading

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Tuesday 28/11/17

  WoD – “Midline Meltdown” . AMRAP in 15 Minutes: Row 250 / 200m 10 Push Press (70 / 47.5 kg) 20 Sit Ups . This is a classic case of the Heavy Vs the Light Vs the Fast. Nothing here … Continue reading

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Monday 27/11/17

  Benchmark WoD – “Nasty Girls” . 3 Rounds For Time: 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (62.5 / 42.5 kg) . An all-time classic CrossFit WoD!! Watching the 3 famous ladies hit this one RX … Continue reading

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Saturday 25/11/17

 Hero WoD – “Coffland” . For Time: . Hang From A Pull Up Bar For 6 Minutes . Each time you drop off the bar = 800m Block Run 30 Push Ups . This is our first Hero WoD since … Continue reading

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Friday 24/11/17

  WoD – “Don’t Call Me An  Apple!” . [A]: Oly – Snatch “EMOM” Every Minute On The Minute x 10 Minutes: 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat . [B]: Core Complex 4 Rounds: 5 Second … Continue reading

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Thursday 23/11/17

 WoD – “Empowering” . Complete 3 Rounds For Time: 10 Power Cleans (80 / 60kg) 20 Box Jumps (24 / 20″) . Heavy MetCon time!! Beware though, although the prescription is to move a heavy barbell you still want to … Continue reading

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Wednesday 22/11/17

  WoD – “Opening Up Old Wounds” . Complete As Many Rounds As Possible in 8 Minutes: 9 Dumbbell Thrusters (20’s / 15’s) 35 Double Unders . REST 4 MINS . Complete As Many Rounds As Possible in 8 Minutes: 25 Double … Continue reading

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Tuesday 21/11/17

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! Add 5 – 7.5kg on from last week. Come on … Continue reading

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Monday 20/11/17

  WoD – “2011 CrossFit Regionals Event 1” . Complete For Time: Run 1000m 30 Handstand Push Ups Row 1000m . Blast from the past! This one will surely test the pace capacities of everyone. Essentially its a chipper to burn … Continue reading

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Saturday 18/11/17

  WoD – “Cindy Got Jazzed Up!” . Complete As Many Rounds As Possible in 20 Minutes of: 5 Bar Muscle Ups 20 Burpee Box Jumps (24″ / 20″) . Simple? You bet! Go attack this one. Hold the standards. Form … Continue reading

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Friday 17/11/17

  WoD – “Roll On Or Roll Over!” . Every Minute On The Minute x 10 Minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks . > Use 65% of your best Clean & Jerk << . A real beaut … Continue reading

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Thursday 16/11/17

  WoD – “The Dumbbell Party” . For Time: 50 Single Arm Dumbbell Overhead Walking Lunges 40 V – Ups 30 Alternating Dumbbell Snatches . REST 2 MINS . 30 Alternating Dumbbell Snatches 40 V – Ups 50 Single Arm Dumbbell Overhead Walking … Continue reading

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Wednesday 15/11/17

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! This is the second week of a short but … Continue reading

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Tuesday 14/11/17

  WoD – “The Push Sandwich” . For Time: “Buy  – in”: 50 / 35 Calorie Row Then….. 4 Rounds of: 15 Push Jerks (50 / 35 kg) 15 Burpees Then….. “Cash – out”: 50 / 35 Calorie Row . Who … Continue reading

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Monday 13/11/17

  WoD – “Move Like You Care” . AMRAP in 12 Minutes of: China Town Run 9 Deadlifts (120 / 85 kg) . “Move like you care” – Carl Paoli. Jumping on the back of Coaches Steph & Cera attending Carl … Continue reading

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Saturday 11/11/17

  WoD – “Chips Away” . For Time: 100 Double Unders 80 Wall Balls (9 / 7 kg, 10ft) 60 (45) Calorie Row 40 toes To Bar 20 Handstand Push Ups 100 Double Unders . Who loves a good chipper?? Chippers … Continue reading

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Friday 10/11/17

 WoD – “Dumb & Dumber” . Complete As Many Rounds As Possible in 15 Minutes of: 12 Dumbbell Burpees 12 Dumbell Front Rack Lunges 12 Dumbbell Weighted Sit Ups . RX = 20 / 15 kg Dumbbells . Simple movements … Continue reading

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Thursday 09/11/17

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & benchmark numbers set last week. . Heavy day!! This is the start of a short but … Continue reading

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Wednesday 08/11/17

  Benchmark WoD – “Christine” . 3 Rounds For Time: Row 500m 12 Deadlifts (1 x BW) 21 Box Jumps (20″) . Classic Benchmark to dust off the Public Holiday! Don’t underestimate this one, the “lightweight” deadlifts will soon become difficult. … Continue reading

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Tuesday 07/11/17

 Melbourne Cup Public Holiday Open Gym WoD – . Every Minute In The Minute x 10 Minutes: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat . Home WoD option Every Minute On The Minute x 20 Minutes: … Continue reading

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Monday 06/11/17

  WoD – “Beef Jerky” . For Time: China Town Run 30 Push Jerks (60 / 40 kg) China Town Run 20 Push Jerks China Town Run 10 Push Jerks . Jerks! Again! Yassssssss! This is a beautiful couplet that allows … Continue reading

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Saturday 04/11/17

 Partner WoD:  For Time (in teams of two):  50 Handstand Push Ups 75 Toes To Bar Run 800m Block 150 Shoulder To Overhead (35 / 25 kg) 300 Double Unders . Fun Partner WoD today!! Share the workload evenly across … Continue reading

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Friday 03/11/17

  WoD – “The Gift That Keeps On Giving!” . AMRAP in 5 Minutes of: 30 Wall Ball Shots (9 / 7 kg, 10ft) 30 Kettlebell Swings (24 / 16 kg) . > Rest 2 Minutes. Repeat for 3 Total Cycles … Continue reading

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Thursday 02/11/17

 OLY WoD:  [A]: Every Minute On The Minute For 7 Mins:  2 Power Cleans + 1 Front Squat + 2 Jerks . > Rest / Transition  2 Mins << . [B]: 10 Minutes on the Clock: Hit a Heavy Clean … Continue reading

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Wednesday 01/11/17

  WoD – “Seven Times a Charm” . 7 Rounds for time of: 7 V-ups 7 Ring Dips 21 Double Unders . Not a barbell in sight! Gymnastics are a massive component to Crossfit training. Sure everyone loves to move a … Continue reading

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Tuesday 31/10/17

 Strength WoD:  For Load: Back Squat  5 – 5 – 3 – 3 – 1 – 1 – 1 – 1- 1 . Heavy Day!! This is a great Community day. Its a chance to crank the tunes, watch each … Continue reading

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Monday 30/10/17

  WoD – “Nicole in a Boat” . AMRAP in 20 Minutes of: Row 400m MAX Reps Pull Ups . Little twist on a Benchmark Classic. The  format is very much the same. You row your 400m & when its time … Continue reading

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