Author Archives: admin

Tuesday 25/07/17

Strength WoD: “Oly Oly Oly!!” For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy AND Technical. Say what??? Yes both can … Continue reading

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Monday 24/07/17

Benchmark WoD: “Fran”   For Time: 21 – 15 – 9 (reps): Thrusters (42.5 / 30 kg) Pull Ups . The most famous WoD of them all! When you visit another Box in another Country on your travels & the … Continue reading

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Saturday 22/07/17

WoD: “Strongman Saturday  In Teams Of 3 Complete As Many Rounds As Possible In 20 Minutes of: 50 m Farmers Carry* (HEAVY) 100 m D-Ball Carry* (HEAVY) China Town Run . Next person can start working when person ahead goes on … Continue reading

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Guest Blog Post: Bich Jennings & How she managed to run a 100km Trail Run!!

Foreword from Karl… Two months ago Bich took on an immense challenge and completed a 100km Ultra Trail Run!! It was a display of enormous amounts Fitness & mental strength. We were stoked for her and happy to have played … Continue reading

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Friday 21/07/17

WoD: “Vintage”  Complete As Many Rounds As Possible in 7 Minutes of: 7 Deadlift (75% of last weeks 5rm) 14 Pistol Squats, Alternating 21 Double Unders . Heavy MetCon today. The barbell is to be treated with respect (& so is your … Continue reading

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Thursday 20/07/17

WoD: “Trap Door!”   5 Rounds For Reps: 1 Minute, Sumo Deadlift High Pulls (35 / 25 kg) 1 Minute, Overhead Squats (35 / 25 kg) 1 Minute, Calorie Rower 1 Minute, REST . Today as all about how many … Continue reading

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Wednesday 19/07/17

Strength WoD: “All The Single Barbells!” For Load: Strict Press 1 – 1 – 1 – 1 Push Press 1 – 1 – 1 – 1 Push Jerk 1 – 1 – 1 – 1 . The trifecta of overhead lifting! … Continue reading

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Blog Post: 7 Reasons To Keep Training (Consistently) Through Winter.

7 Reasons to keep up your training on the RoD during the “colder” period. . Today we look at reasons why you SHOULD still be training consistently throughout these so-called colder months. Now that July is on upon us the … Continue reading

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Tuesday 18/07/17

WoD: “Bonanza!!”   Complete As Many Rounds As Possible (‘AMRAP’) in 4 Minutes: 8 Back Squat (50 / 35 kg) 8 Front Squat (50 / 35 kg) 8 Burpee . REST 2 Mins . ‘AMRAP’ in 4 Minutes: 6 Back Squat 6 … Continue reading

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Monday 17/07/17

CBD Benchmark WoD: “Alexander”  3 Rounds For Time: 17 Box Jumps (24 / 20″) 7 Power Clean & Jerks (60 / 40 kg) 17 Kettlebell Swings (32 / 24 kg) . Hitting up a CBD Benchmark WoD. This one is … Continue reading

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Saturday 15/07/17

WoD: “Splitting Hairs” Every 3 Minutes For 24 Minutes (8 Rounds): Row 300m / 250m (18/12 Cals if on Assault Bike) 6 Strict Handstand Push Ups 9 Toes To Bar   Super interval session designed to hold consistency in the … Continue reading

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Friday 14/07/17

WoD: “Cluster-Fluff”  Complete As Many REPS As Possible in 9 Miuntes of: 2 Clusters (52.5 / 35 kg) 30 Double Unders 4 Clusters 30 Double Unders 6 Clusters 30 Double Unders 8 Clusters 30 Double Unders 10 Clusters…….. Continue adding … Continue reading

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Thursday 13/07/17

Strength WoD:   For Load: Deadlift 5 – 5 – 5 – 5 – 5 . What is CrossFit? Its Functional Movement. What is Functional Movement? Its the carry-over effect of a movement replicating similar movement patterns used in “everyday … Continue reading

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Wednesday 12/07/17

PRE WoD: Bulletproofing #5 Shoulder & Midline Stability Focused, Come in & find out!! . These are your bulletproofing pieces that you will see featuring throughout July. What is it you say? Well lets just keep that between us CBDer’s now … Continue reading

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Tuesday 11/07/17

WoD: Doozy! Complete As Many Rounds/Reps As Possible in 4 Mins: 27 (21) Calorie Row 27 Alt Dumbbell Snatch 27 Pull up . REST 4 MINUTES . ‘AMRAP’ Again in 4 Mins: 24 (18) Calorie Row 24 Alt Dumbbell Snatch 24 Pull … Continue reading

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Monday 10/07/17

WoD: “Beef Jerky!”  For Time: 30 Push Jerks (70 / 47.5 kg) 100 Kettlebell Swings (24 / 16 kg) 30 Push Jerks (70 / 47.5 kg) . Not two weeks ago you were given a WoD with 25 Push Jerks … Continue reading

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Saturday 08/07/17

WoD: “Steady As She Goes” Every Minute On The Minute x 30 Minutes, Alternate Between: Min 1: Calorie Row, 50 seconds Min 2: Dead-Ball To Shoulder, 50 secs Min 3: Calorie Assault Bike, 50 secs Min 4: Kettlebell Waiters Walking … Continue reading

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Friday 07/07/17

Strength WoD:   For Load: Back Squat 5 – 5 – 5 – 5 – 5 . If you had to choose just one strength move that you could do for the rest of your life the Back Squat would … Continue reading

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Thursday 06/07/17

WoD: “Smooth Criminal” Complete As Many REPS As Possible in 20 Minute of: 5 Pull Ups 10 Push Ups 15 Box Jumps (24 / 20″) China Town Run   Today is a great workout to try new things out on your gymnastics. … Continue reading

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Wednesday 05/07/17

WoD: Feng Shui  Complete As Many REPS As Possible in 15 Minutes of: 50 – 40 – 30 – 20 – 10 (reps) Kettlebell Swing (24 / 16 kg) Ab-Mat Sit Up . …. Once you complete the above rep … Continue reading

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Tuesday 04/07/17

WoD: Born Free (of grip!) Complete As Many REPS As Possible in 6 Mins: MAX Reps Power Snatch (52.5 / 35 kg) **’EMOM’ 6 Toes To Bar** REST 3 MINUTES AMRAP in 6 MINUTES: MAX Reps Hang Snatch (52.5 / 35 kg) … Continue reading

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Monday 03/07/17

WoD: Shaken Not Stirred! Every 90 Seconds For 15 Minutes (10 Rounds) Complete: 10 Thrusters (35 / 25 kg) 10 Burpees   Intervals to kick off your week! Move fast, move well & hustle! Hold the standards. Form is priority as … Continue reading

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Blog Post: July Focus at CBD – Bulletproofing

Focus throughout July. You may have seen our Blog Post earlier this week revealing what’s coming up over the next few months. If you didn’t happen to read that post click here & get the full low down. Let’s get into some … Continue reading

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Saturday 01/07/17

WoD: Sorry eh! Complete As Many REPS As Possible in 20 Minutes of: 100 Wall Ball Shots (9 / 7 kg, 10ft) 75 Dumbbell Push Press (20 / 15 kg) 50 Overhead Sit Ups (20 / 15 kg plate) 25 DBL … Continue reading

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Friday 30/06/17

WoD: Dem Quads Tho! Complete As Many Rounds As Possible in 20 Minutes of: 10 Dumbbell Squat Cleans (20 / 15 kg) 15 Pull Ups 20 Box Jumps (24 / 20 “)   The variability of using dumbbells rather than … Continue reading

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Thursday 29/06/17

Strength WoD: For Load: Hang Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3   Some good work on the olé Olympic Lifting! The snatch & all its variants are a wonderfully complex movement. It … Continue reading

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Wednesday 28/06/17

 2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS WEDNESDAY NIGHT!! . WoD – “Hands-On Work” Every 4 Minutes For 4 Rounds (16 mins), Complete: 20 Deadlifts (60 / 40 kg) 15 Toes To Bar 10 Hang Power Cleans (60 / … Continue reading

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Blog Post: Whats Coming Up On The ROD This Winter!!

What to look forward to at CBD this winter!   We are right in the mix when it comes to melbourne’s cooler weather. Some may see this as a time to “rug up” and hibernate so to speak. We get … Continue reading

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Tuesday 27/06/17

 2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS IN E.O.B WEDNESDAY!! . SKILLs & DRILLs: Inversion & Handstandy Shenanigans!! . Getting upside-down is not just reserved for the kiddo’s! We wanna join in too!! Inversion is all about body awareness … Continue reading

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Monday 25/06/17

 2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS IN THREE DAYS!! . WoD – “True Extension” Complete For Time: 50 Medicine Ball Cleans 25 Push Jerks (70 / 47.5 kg) 50 Medicine Ball Cleans . The Med Ball Clean is … Continue reading

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Saturday 24/06/17

 2115nine CBD Hoody PreSale Link Here WoD –  Complete For Time: 50 – 40 – 30 – 20 – 10 (reps) Wall Ball Shots (9 / 7 kg, 10ft) Box Jumps (24 / 20 ” Box) . The wall ball … Continue reading

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Friday 23/06/17

 2115nine CBD Hoody PreSale Link Here WoD –  “Single Leg Nation!” Complete As Many Rounds As Possible in 3 Minutes of: 6 Power Cleans (52.5 / 37.5 kg) 6 Front Rack Lunges (52.5 / 37.5 kg) . Rest 1 Minute. … Continue reading

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Thursday 22/06/17

 2115nine CBD Hoody PreSale Link Here WoD –  “Skill & Sweat!” [A]: For Time: 30 Muscle ups (Scale to 60 Pull Ups & 60 Ring Dips broken into sets of 5 each). . [B]: For Distance: 10 Minute Row or … Continue reading

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Wednesday 21/06/17

 2115nine CBD Hoody PreSale Link Here Strength WoD –  “Slap Those Legs!” For Load: Sumo Deadlift 5 – 5 – 5 – 5 – 5 >> 15 V-Ups  (GHD SU upscale on offer) after each set. << . The sumo … Continue reading

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Tuesday 20/06/17

 2115nine CBD Hoody PreSale Link Here Benchmark WoD –  “Nancy” 5 Rounds For Time: China Town Run 15 Overhead Squats (42.5 / 30 kg) . The Overhead Squat is such a display of our human potential it should be viewed … Continue reading

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Monday 19/06/17

 2115nine CBD Hoody PreSale Link Here WoD –  “Garçon!!” For Total REPs Complete 8 Rounds of the Following: 20 Secs Kettlebell Swings (24 / 16 kg) 10 Secs Rest 20 Secs KB Front Rack Squats, R-Arm 10 Secs Rest 20 … Continue reading

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Saturday 17/06/17

 2115nine CBD Hoody PreSale Link Here Partner WoD –  “AMRAP Fran” In Teams Of 2 Complete As Many Rounds As Possible in 20 minutes of: 21 – 15 – 9 Thrusters (42.5 / 30 kg) Pull Ups . “Intensity is … Continue reading

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Friday 16/06/17

 2115nine CBD Hoody PreSale Link Here WoD –  “To The MAX!” Every 2 Minutes For 10 Minutes (5 Rounds) Complete: 250m / 200m Row OR 15 / 10 Calories Air-Assault Bike MAX Reps Devils Press (2 x 15 / 2 … Continue reading

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Thursday 15/06/17

 2115nine CBD Hoody PreSale Link Here WoD –  “Up/Down/In/Out” 10 Rounds For Time of: 3 Deadlift (70% of 1RM) 6 V – Ups 6 Handstand Push Ups . Consistency will be the name of the game today. You should be … Continue reading

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Wednesday 14/06/17

PRE WoD: Skill & Practice: On the Minute, for 9 Minutes: 3-Position Hang Power Clean (Pockets, 1″ Above Knee, 1″ Below Knee) . CBD Benchmark WoD – “Kieran” . Complete As Many Rounds As Possible (AMRAP) in 15 Minutes of: … Continue reading

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Tuesday 13/06/17

Strength WoD: For Load: Push Press 3 – 3 – 3 – 3 Front Squat 3 – 3 – 3 – 3 .   Getting back in to the swing of things after the long weekend with some Heavy lifting! … Continue reading

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Monday 12/06/17

Public Holiday Open Gym: Suggested WoD AMRAP 15 Mins: 15 Kettlebell Swings (24 / 16 kg) 15 Box Jumps (24″ / 20″) 15 Calories, Rower or Bike . Hold the standards. Form is priority as always. Scale As needed.   … Continue reading

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Saturday 10/06/17

Hero WoD – “Murph” . Complete For Time: Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile “Murph” is a rite of passage for every CrossFitter. A true test of not only Fitness but mental fortitude. … Continue reading

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Friday 09/06/17

 Hero WoD: “DT”  5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70 / 47.5 kg) . Testing Week is nearing its end. How have you found it so far?? You’ve had a Strength Day, A … Continue reading

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Blog Post: Getting the best out of your “Murph” experience.

This weekend see us tackle our annual go at the famous Hero Workout, “Murph”. Its one of the most famous ‘named’ workouts CrossFit has ever released. Arguably its one the hardest out there too. A big reason why its considered … Continue reading

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Thursday 08/06/17

Gymnastics Skill Tests For Reps & Time Repectively: # 1: 2 Minute window in which to hit a Max set of Muscle Ups # 2: 2 Minute window in which to hit a MAX set of Toes To Bar # … Continue reading

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Wednesday 07/06/17

 WoD: “Erg”  For Time: Row 2k .   Day 3 of Testing Week! The benchmark of rowing! Going all out for 2000m is a physical test of course, but its also a mental test too. Set the target time into … Continue reading

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Tuesday 06/06/17

WoD: “Bergeron Beep Test”  ‘EMOM’ Until Failure: 7 Thrusters (35 / 25 kg) 7 Pull Ups  7 Burpees .   Day 2 of Testing Week! Today we test Work Capacity! This is an all time classic CrossFit workout that test your mettle … Continue reading

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Monday 05/06/17

Strength WoD:  For Load Back Squat 1 – 1 – 1 Strict Press 1 – 1 – 1  Deadlift 1 – 1 – 1 .   The start of Testing Week! Today we test your STRENGTH! The CrossFit Total is … Continue reading

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Blog Post: The CrossFit Total. Key info

Hi guys. We just wanted to put up a post to let you about this coming Monday 5th June Now as you know next week is s testing week with everyday having a Benchmark or named workout to gauge our … Continue reading

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