Author Archives: admin

Friday 22/09/17

 WoD – ” Get Snatchin’ “ [A]: Every Minute On The Minute x 10 Minutes: 2 Snatches . [B]: Movin’ Time! 1 Mile Run TT . Build to a Heavy Double across the 10 minutes but lets see NO misses. The … Continue reading

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Thursday 21/09/17

 WoD – “Washing Machine” Complete 7 Rounds For Time of: 3 Hang Power Cleans (70 / 50 kg) 5 Bar Muscle Ups . Super grippy, super pace-y. This one bites! Choose a weight on the barbell that challenges you but … Continue reading

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Wednesday 20/09/17

 WoD – “Thrice As Nice!” Complete As Many Rounds As Possible in 5 Minutes of: 5 Box Jump Overs (24 / 20″) 10 Dumbbell Push Press (20 / 15 kg) 15 Kettlebell Sumo Deadlift High Pulls (24 / 16 kg) . … Continue reading

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Tuesday 19/09/17

 Strength WoD – “Its Just One More” Back Squat: 6 – 6 – 6 – 6 – 6 . Heavy Day!! The Back Squat is so fundamentally important to our bodies it is something that should be both revered & feared … Continue reading

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Monday 18/09/17

 WoD – “The Ghost” Complete 6 Rounds For REPs: 1 Minute, Rowing Calories 1 Minute, Burpees 1 Minute, Double Unders 1 Minute, REST . This fast became a classic in the CrossFit Benchmark Series. Designed as a training tool for … Continue reading

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Saturday 16/09/17

 WoD – “Upside Down You Calling Me!” Complete 4 Rounds For Time: 20 Overhead Lunges (20 / 15 kg) 15 Chest To Bar Pull Ups 10 Strict Handstand Push Ups . The shoulders are going to go through the ringer … Continue reading

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Friday 15/09/17

 WoD – “Redemption Song” Complete 5 Rounds For Time: 15 Dumbbell Deadlifts (20’s / 15’s) 50 Double Unders . we LOVE dumbbells because of all the neurological adaptation that occurs when your limbs need to work for themselves & nor … Continue reading

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Thursday 14/09/17

 WoD – “Tree Trunks!” Complete For Time: 100 Medicine Ball Cleans (9 / 7 kg) 50 Burpee Box Jump Overs (24 / 20″) 100 Air Squats . Who has the mettle to hit this one unbroken?? If not how big … Continue reading

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Wednesday 13/09/17

 Strength WoD – “Upper Cardio” [A]: Push Press: 8 – 8 – 8 – 8 – 8 . [B]: Ring Row 5 x MAX Rep sets . Heavy Day!! The Push Press is a foundational movement we can use the enhance the … Continue reading

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Tuesday 12/09/17

 WoD – “Hold On!!” 3 Rounds For Time: 30 Kettlebell Swings (24 / 16 kg) 30 Toes To Bar . Holy Grip Strength Batman! Lovely “simple” little couplet. So simple in 30 hip extensions followed by 30 hip flexions to … Continue reading

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Monday 11/09/17

 WoD – “Cleaning House” [A]: Every Minute On The Minute x 10 Minutes: 2 Cleans . [B]: Tabata Time Push Ups . Build to a Heavy Double across the 10 minutes but lets see NO misses. All Cleans are Full SQUAT … Continue reading

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Saturday 09/09/17

 WoD – “Just Do Work” Every Minute On The Minute For 30 Mins (5 Rounds),  Alternate Between The Following: Minute 1: 3- 5 Reps, Dead Ball Clean Minute 2: 3 – 5 Reps, Muscle Up Minute 3: 10 Steps, Double KB … Continue reading

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Friday 08/09/17

WoD – “To The Dumbbells we Go” Complete For Time: 50 Double Unders 40 Dumbbell Hang Power Clean (20’s / 15’s) 30 Box Jumps (24″ / 20″) 20 Burpees Over The Dumbbells 10 Dumbbell “Man-Makers” (20’s / 15’s) > REST … Continue reading

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Thursday 07/09/17

 Strength WoD:  For Load: [A]: Front Squat  10 – 10 – 10 [B]: Single Leg Box Step Up MAX Reps in 1 min on one leg (45% of 10 rep FrSq) > Rest out 1-2 mins to recover then hit the other … Continue reading

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Wednesday 06/09/17

WoD – “Stairway To Heaven” Complete As Many REPs As Possible in 12 Minutes of: 2 Power Snatch (35 / 25 kg) 2 V – Ups 4 Power Snatch (35 / 25 kg) 4 V – Ups 6 Power Snatch … Continue reading

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Tuesday 05/09/17

WoD – “Maximum Return” Complete As Many REPs As Possible (AMRAP) in 3 Minutes of: 20 Push Press (50 / 35 kg) 12 Burpees MAX Reps Pull Up . > REST 3 MINS < . AMRAP 3 Minutes of: 16 Push … Continue reading

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Monday 04/09/17

WoD – Mental “Karen” Complete For Time: 150 Wall Ball Shots (10ft target) . >> 250m / 220m Row every time you put the ball down << . Simple yet brutal workout targeting your mental Fitness just as much as … Continue reading

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Saturday 02/09/17

WoD – “Always Climbing” Complete For Total Time: “Buy – In”: 60/45 Calorie Row or 50/35 Calorie Bike Then complete 5 Rounds of: 15 Kettlebell Swings (24 / 16 kg) 30 Kettlebell Goblet Lunges (24 / 16 kg) 60 Mountain … Continue reading

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Friday 01/09/17

WoD – “Back To School” [A]: Turkish Get Ups 12 Mins to hit 3 challenging sets of 5 reps per arm . [B]: Team Workout: In Pairs Row 5km (Swap over every 250m) . Hero Month is over. Winter has gone. … Continue reading

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Thursday 31/08/17

 Hero month is almost over! Last day today! . Hero WoD: “Artie”  . Complete As Many Rounds As Possible in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats 5 Pull Ups 10 Thrusters (42.5 / 30 kg)   … Continue reading

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Wednesday 30/08/17

 Hero month is almost over! Only today & tomorrow left! . Hero WoD: “Randy”  . For Time: 75 Power Snatches (35 / 25 kg)   This WoD was created to honour Randy Simmons, 51, a 27 year LAPD veteran and SWAT … Continue reading

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Tuesday 29/08/17

Strength WoD:  For Load: [A]: Sumo Deadlift 8 – 8 – 8 – 8 – 8 [B]: Dumbbell Bench Press 8 – 8 – 8 – 8 – 8 . >> Super-set A with B then rest << . Heavy … Continue reading

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Monday 28/08/17

 Hero month is almost over!! . Hero WoD: “Jenny”  .  Complete As Many Rounds As Possible in 20 Minutes of: 20 Overhead Squats (bar) 20 Back Squats China Town Run   This WoD was created to honour U.S. Army Capt. Jennifer … Continue reading

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Saturday 26/08/17

 Hero month is almost over!! . Hero WoD: “McCluskey”  .  3 Rounds For Time of: 9 Muscle Ups 15 Burpee Pull Ups 21 Pull Ups 800m Block Run   This WoD was created to honour U.S. Army Sergeant Jason “Mick” McCluskey, … Continue reading

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Friday 25/08/17

Strength WoD:  For Load: Strict Press 3 – 3 – 3 – 3 – 3 . >> 30 Second Bent-Knee Hollow Hold & 30 Second Superman Arch Hold immediately following a work set. << . Heavy Day!! We all like … Continue reading

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Thursday 24/08/17

 Hero month is here!! . Hero WoD: “TK”  .  Complet As Many Rounds As Possible In 20 Minutes of: 8 Strict Pull Ups 8 Box Jumps (36 / 30″) 12 Kettlebell Swings (32 / 24 kg)   This WoD was created to … Continue reading

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Wednesday 23/08/17

Oly Strength WoD: “A Complexing Situation”  Every 2 Minutes for 20 Minutes (10 rounds): Snatch + Hang Snatch + Overhead Squat . Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts and you have a you … Continue reading

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Tuesday 22/08/17

No pictures/vids needed today. Its a special repeat WoD for us at CBD which carries a lot of meaning and a lot of heart.  Get after it and give it your very best effort as we are sure you always … Continue reading

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Monday 21/08/17

Hero month is here!! . Hero WoD: “Scotty”  .  Complet As Many Rounds As Possible In 11 Minutes of: 5 Deadlifts (142.5 / 100 kg) 17 Wall Ball Shots (9 / 6 kg, 10ft) 18 Burpees   This WoD was created to … Continue reading

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Saturday 19/08/17

Hero month is here!! . Hero WoD: “Nick”  .  Complet 12 Rounds For Time: of: 10 Dumbbell Hang Squat Cleans (20 / 15 kg) 6 Handstand Push Up on the Dumbbells   This WoD was created to honour. Click here to see … Continue reading

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Friday 18/08/17

 WoD: Huffy Puffy!! 3 Rounds, Each For Time: Row 600m / 35 (25) Calorie Bike 100 Double Unders . >>New Round Starts Every 7 Minutes<< . Interval work!! Its effective, its gets you places. It hurts, both physically & mentally. We … Continue reading

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Thursday 17/08/17

Oly Strength WoD: Cleaning House For Load: Power Clean 2 – 2 – 2 – 2 – 2 – 2 – 2 . Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts … Continue reading

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Wednesday 16/08/17

Hero month is here!! . Partner Hero WoD: “Rahoi”  .  Complete As Many Rounds As Possible in 12 Minutes of: 12 Box Jumps (24″ / 20″) 6 Thrusters (42.5 / 30 kg) 6 Burpee Over Bar   This WoD was created to … Continue reading

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Tuesday 15/08/17

Strength WoD: Come On Down!! For Load: Back Squat 5 – 4 – 3 – 2 – 1 . Heavy Day!! The decsending rep scheme continues forth. Form withstanding try to build the weight on each set. Strive for NO MISSES at … Continue reading

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Monday 14/08/17

Hero month is here!! . Partner Hero WoD: “Ricky”  .  Complete As Many Rounds As Possible in 20 Minutes of: 10 Pull Ups 5 DB/KB Deadlifts (Heavy) 8 Push Press (62.5 / 42.5 kg)   This WoD was created to honour U.S. … Continue reading

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Saturday 12/08/17

Hero month is here!! . Hero WoD: “Marston”  .  Complete As Many Rounds As Possible in 20 Minutes of: 1 Deadlift (184 / 129 kg) 10 Toes To Bar 15 Burpee Over Bar   This WoD was created to honour Special Warfare … Continue reading

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Friday 11/08/17

Strength WoD: Countdowning For Load: Thruster 10 – 8 – 6 – 4 – 2 . Heavy Day!! You may have noticed a theme in some of your recent strength days with this rep scheme. It is an elegant way of … Continue reading

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Thursday 10/08/17

Hero month is here!! . Hero WoD: “Nate”  .  Complete As Many Rounds As Possible in 20 Minutes of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32 / 24 kg)   This WoD was created to honour Chief Petty … Continue reading

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Wednesday 09/08/17

Oly Strength WoD: ” Schplittin’!! “ For Load: Split Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 . Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to … Continue reading

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Tuesday 08/08/17

 Hero month is here!! . Hero WoD: “Loredo”  .  Complete 6 Rounds For Time of: 24 Air Squats 24 Push Ups 24 Walking Lunges China Town Run   This WoD was created to honour U.S. Army Staff Sergeant Edwardo Loredo, 34, of … Continue reading

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Monday 07/08/17

 WoD: Making Good Every 3 Minutes For 15 Minutes (5 Rounds): 20 / 15 Calorie Row or Bike 10 Snatch (55 / 37.5 kg) . Super way to kick off our week! This ones bites a bit more than you’d like … Continue reading

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Saturday 05/08/17

Hero month is here!! . Hero WoD: “Hammer”  .  Complete 5 Rounds, Each For Time: 5 Power Cleans (62.5 / 42.5 kg) 10 Front Squats (62.5 / 42.5) 5 Push Jerks (62.5 / 42.5) 20 Pull Ups >>REST exactly 1:30 after … Continue reading

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Friday 04/08/17

Oly Strength WoD: All The Snatches! For Load: [A]: Muscle Snatch 3 – 3 – 3 [B]: Power Snatch 3 – 3 – 3 – 3 – 3 [C]: Snatch Pulls 3 – 3 – 3 . Olympic lifting is … Continue reading

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Thursday 03/08/17

 Hero month is here!! . Hero WoD: “DG”  .  Complete As Many Rounds As Possible In 10 Minutes of: 8 Toes To Bar 8 Dumbbell Thrusters (15’s  / 10’s) 12 Dumbbell Walking Lunges (Same DB’s)   This WoD was created to … Continue reading

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Wednesday 02/08/17

 WoD: “Just Six Cornetto’s” For Total Time: 6 Rounds: 500m Row >> Start a new ’round’ every 4 minutes << . Some like the Barbell. Some like the Gymnastics side. Some even like Burpees!! All these things require capacity & … Continue reading

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Tuesday 01/08/17

Hero month is here!! . Hero WoD: “Barraza”  .  Complete As Many Rounds As Possible In 18 Minutes of: 7 – 11 Run (*NEW*) 9 Deadlifts (125 / 84 kg) 6 Burpee Bar Muscle Ups   This WoD was created to … Continue reading

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Monday 31/07/17

Strength WoD: Countdown For Load: Overhead Squat 10 – 8 – 6 – 4 – 2 . Heavy Day to kick off the week! The Overhead Squat is equal parts Strength, Flexibility, Mobility, & Technique to name but a few. Use … Continue reading

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Friday 28/07/17

WoD: “Core Values”   Complete 5 Rounds For Time of: 30 Dumbbell Walking Lunges 20 Russian Kettlebell Swings 10 V – Ups . You may not notice it but your midline is being asked to work on all three moves. … Continue reading

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Thursday 27/07/17

WoD: “Chasing Glory”   Complete As Many REPs As Possible in 11 Minutes of: 50 (35) Calorie Row / 45 (30) Calorie Bike 40 Alternating Dumbbell Snatch (22.5 / 15 kg) 30 Triple Unders 20 Muscle Ups . An ‘Open Style’ … Continue reading

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Wednesday 26/07/17

WoD: “Quadalapalooza!”   Complete As Many Rounds As Possible in 25 Minutes of: 20 Air Squats 15 Push Ups 10 Box Jump Overs (24 / 20 “) . The week so far has seen short & intense, then heavy & technical, … Continue reading

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