Author Archives: admin
Wednesday 20/05/20
WoD: “Death By……..Pushing!” Strict Handstand Pus-Ups: In the first minute, 1 rep In the second minute, 2 reps In the third minute, 3 reps Keep adding 1 rep each round until failure or the 10th round. Whichever comes first. . … Continue reading
Tuesday 19/05/20
WoD: “Oh Captain My Captain” Complete As Many Rounds As Possible in 10 Minutes of: 21 Box Jumps 12 Deadlifts . Post WoD Auxiliary Work: Single Arm Dumbbell Bent Over Row 12 – 12 – 12 – 12 – 12 … Continue reading
Monday 18/05/20
WoD: “Run The Plank Matey!!” Complete 5 Rounds For Time: 12 Alternating Hang Split Snatch Max 10-yard Shuttle Runs in 60 Seconds Plank Hold^ . ^Plank Hold time is determined by how many 10-yard shuttles you get in the time. … Continue reading
Saturday 16/05/20
WoD: “11.5 – ish” Complete As Many Rounds As possible in 20 Minutes of: 5 Power Cleans 10 Toes To “Bell” 15 Wall Balls . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s … Continue reading
Friday 15/05/20
WoD: “Diamonds Are Forever” Complete 4 Rounds For Time: 50 Double Unders 30 Push-Ups . >>Rounds 2 & 4 to be “diamond push-ups”<< . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit CBD … Continue reading
Thursday 14/05/20
WoD: “Top & Bottom” Complete For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 3 – 2 – 1 Dumbbell Burpee Vs 1 – 2 – 3 – 4 – 5 – … Continue reading
Wednesday 13/05/20
WoD: “Strength Day” Complete For LOAD: Strict Press 10 – 10 – 10 – 10 – 10 – 10 Can be standing or seated (chair or floor) . Post WoD Aux: Tabata L-Sit Hold 8 x :20 work / :10 … Continue reading
Tuesday 12/05/20
WoD: “Jump All In” Complete For Time: 50 Jumping Jacks 50 Swings 50 Broad Jumps 50 Good Mornings 50 Vertical Jumps to 12″ 50 Good Mornings 50 Lateral Hops Over 50 Good Mornings 50 Swings 50 Jumping Jacks . Melbourne … Continue reading
Monday 11/05/20
WoD: “Endgame” AMRAP in 3 Mins: 30 Front Rack Lunges 60 Alternating Dumbbell Bent Over Rows 90 Metre Dumbbell Overhead Carry REST 1 MIN…. AMRAP in 6 Mins: 30 Front Rack Lunges 60 Alternating Dumbbell Bent Over Rows 90 Metre … Continue reading
Saturday 09/05/20
WoD: “17.1 – ish” Complete For Time: 10 Alternating Single Arm Dumbbell Snatch 15 Dumbbell Facing Burpees 20 Alternating Single Arm Dumbbell Snatch 15 Dumbbell Facing Burpees 30 Alternating Single Arm Dumbbell Snatch 15 Dumbbell Facing Burpees 40 Alternating Single … Continue reading
Friday 08/05/20
WoD: “Handy Toes” Complete 5 Rounds For Time: 1 Minute Handstand Hold 21 Toes to DB/KB . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit CBD will still be alive & … Continue reading
Thursday 07/05/20
WoD: “Big Clean Complex Indeed” Complete As Many Rounds As Possible in 15 Minutes of: 1 “Big Clean Complex” 6, 10-yard Shuttle Runs . The “Big Clean Complex” is a 12 rep complex consisting of the following sequence……. Hi-Hang Squat Clean … Continue reading
Wednesday 06/05/20
WoD: “Strength Day” Complete For LOAD: [A]: Dumbbell Deadlift 10 – 10 – 10 – 10 – 10 – 10 [B]: Turkish Get Up 5 – 5 – 5 . Melbourne may be in lockdown but fitness is ALWAYS there and always … Continue reading
Tuesday 05/05/20
WoD: “Chelsea – ish” Every Minute On The Minute, For 30 Minutes Complete: 5 Bent Over Rows 10 Push-Ups 15 Air Squats . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit … Continue reading
Monday 04/05/20
WoD: “May The 4th Be With You” With A Clock Set For 12 Minutes: 1 Minute of: Jump Overs / Box Jump Overs 1 Minute of: Sumo Deadlift High Pulls 2 Minutes of: Jump Overs / Box Jump Overs 2 Minutes … Continue reading
Saturday 02/05/20
WoD: “16.4 / 17.4 – ish” Complete As Many Rounds/Reps As Possible in 15 Minutes of: 55 Deadlift 55 Wall Ball 55 Double Under 55 Handstand Push-Up . Melbourne may be in lockdown but fitness is ALWAYS there and always needs … Continue reading
Friday 01/05/20
WoD: “Mayday! Mayday!! Mayday!!!” Complete 6 Rounds of: 9 Single Arm Dumbbell Push Jerks 20 Strict Sit-Ups . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit CBD will still be alive … Continue reading
Thursday 30/04/20
WoD: “Strength Day” Complete For LOAD: [A]: Tempo Box Squat 5 – 5 – 5 – 5 – 5 – 5 – 5 [B]: Kneeling Jump + Broad Jump 7 x 3 . Super-set A & B . Melbourne may be in lockdown … Continue reading
Blog Post: “I’m getting weak”. “I’m going to lose my gains”….. Or are you????
“I’m getting weak”. “I’m going to lose my gains” ….. Or are you???? . Is this something you have heard someone say (or even thought yourself) since everything was shut down?? Just because we are working with minimal equipment it does … Continue reading
Wednesday 29/04/20
WoD: “Easy As 1-2-3” Complete For Time: 1 Round of: 150 Double Unders 30 Dumbbell Push Press 30 Double Dumbbell Bent Over Row 2 Rounds of: 75 Double Unders 15 Dumbbell Push Press 15 Double Dumbbell Bent Over Row 3 … Continue reading
Tuesday 28/04/20
WoD: “Frungelico” Complete As Many Rounds As Possible in 15 Minutes of: 12 Front Rack Lunges 9 Hang Power Cleans 6 Dumbbell Push-Ups . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit … Continue reading
Monday 27/04/20
WoD: “Devil From The Eastern Block” Complete 5 Rounds, 1 Min ON / 1 Min OFF of: Max-Rep Russian Swings . At the 10:00 mark head into…. . For Time: 35 Devils Press (4 Burpees over the DBs for each … Continue reading
Saturday 25/04/20
WoD: “20.2 – ish” Complete As Many Rounds As Possible in 20 Minutes of: 4 Dumbbell Thrusters 6 V-Ups 24 Double Unders . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit … Continue reading
Friday 24/04/20
WoD: “Twice As Nice” Complete 5 Rounds For Time of: 16 Alternating Dumbbell Snatch 8, 10-Yard Shuttle Runs 8 Alternating Dumbbell Snatch 4, 10-Yard Shuttle Runs . Melbourne may be in lockdown but fitness is ALWAYS there and always needs … Continue reading
Thursday 23/04/20
WoD: “Linds-ish” 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (reps for time) of: Deadlift Strict Press Squat Clean . Use a pair of Dumbbells, Kettlebells, Barbell, Sandbag or … Continue reading
Wednesday 22/04/20
WoD: “Walking On Sunshine” Complete As Many Rounds As Possible in 15 Minutes of: 15 Left Arm Dumbbell Rows 15 Right Arm Dumbbell Rows 15 Metre Handstand Walk . Post-WoD Auxillary work: 3 Rounds for quality: 30 Banded Pull Aparts 30 Russian Twists … Continue reading
Tuesday 21/04/20
WoD: “Strength Day” Complete For LOAD: [A]: Weighted Dip 3 – 3 – 2 – 2 – 1 – 1 [B]: Floor Press 4 – 4 – 4 – 4 – 4 – 4 [C]: Turkish Get Up 3 – 3 – … Continue reading
Monday 20/04/20
WoD: “Hello & Goodbye” Tabata Time* . Tabata Jump Overs Tabata Burpees To 6″ Target Tabata Jumping Lunges Tabata Burpees Tabata Walking Lunges . A typical Tabata is 8 rounds of 0:20 of work / 0:10 of rest for maximum … Continue reading
Saturday 18/04/20
WoD: “Support You Local Box Fundraiser, Week 3″ Complete For Time: 50 Dumbbell Deadlifts 50 Sit – Ups 50 Box Step – Ups 50 Single Arm Dumbbell Thrusters . Men: 22.5kg DBs, 24″ box. —|— Women: 15kg DBs, 20” box. Use … Continue reading
Friday 17/04/20
WoD: “Split The Difference” Complete 10 Rounds For Time of: 30 Double Unders 10 Dumbbell Hang Split Snatch . For the DB work alternate hands and feet each rep . Melbourne may be in lockdown but fitness is ALWAYS there and … Continue reading
Thursday 16/04/20
WoD: “Movin’ On Up!” Complete As Many Rounds As Possible in 7 Minutes of: 7 Sumo Deadlift High Pulls 3 Strict Handstand Push-Ups . REST 3 Minutes . Complete As Many Rounds As Possible in 7 Minutes of: 3 Sumo Deadlift High … Continue reading
Wednesday 15/04/20
WoD: “Strength Day” Complete For LOAD: Front Rack Bulgarian Split Squat 12 – 12 – 12 – 12 -12 – 12 . . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit … Continue reading
Tuesday 14/04/20
WoD: “Swings & Roundabouts” Complete 6 Rounds For Time of: 15 Swings 15 Jump Overs 15 V-Ups . For the jump-overs, jump clear over without touching it. . Melbourne may be in lockdown but fitness is ALWAYS there and always … Continue reading
Monday 13/04/20
WoD: “Chiefly Speaking” Complete As Many Rounds As Possible in 3 Minutes of: 3 Dumbbell Power Cleans 6 Dips 9 Dumbbell Squats . REST Minute. Repeat AMRAP for a total of 5 “cycles”. . Melbourne may be in lockdown but fitness is … Continue reading
Saturday 11/04/20
WoD: “Support You Local Box Fundraiser, Week 2” Complete For Time: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees . Fantastic initiative from CrossFit HQ here designed to help out CrossFit Affiliates all … Continue reading
Blog Post: Do you even Mobility bro???
Do you even Mobility bro??? Now that we are confined to working (& working out) from home how is your body feeling? Be honest now. Do you feel in your usual tip-tip shape as compared to when you were allowed … Continue reading
Friday 10/04/20
WoD: “Barbara-ish” Complete 5 Rounds Each For Time of: 20 Bent Over Rows 30 Push-Ups 40 Sit-Ups 50 Air Squats . REST exactly 3 Minutes after each round. . Melbourne may be in lockdown but fitness is ALWAYS there and … Continue reading
Thursday 09/04/20
WoD: “Strength Day” Complete For LOAD: Dumbbell Squat Clean & Jerk 5 – 5 – 5 – 5 – 5 . Pause 2 seconds in the ‘catch’ of the split jerk on EVERY rep. . Melbourne may be in lockdown … Continue reading
Wednesday 08/04/20
WoD: “Devilled Eggs” 5 x 2-Minute Rounds of: 15 Lateral Burpees Over The Dumbbells Max-rep Devil Press in time remaining . REST 1 Minute between rounds . Melbourne may be in lockdown but fitness is ALWAYS there and always needs … Continue reading
Tuesday 07/04/20
WoD: “Hollowed Out” 50 – 35 – 20 reps for time of: Thrusters Hollow Rock (2-count) . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! CrossFit CBD will still be alive & … Continue reading
Monday 06/04/20
WoD: “Day TWELVE!!!!!” Complete As Many Rounds As Possible in 13 Minutes of: 1 Round of “D.T” 27 Double Unders 2 Rounds of “D.T” 27 Double Unders 3 Rounds of “D.T” 27 Double Unders 4 Rounds of “D.T” 27 Double Unders … Continue reading
Saturday 04/04/20
WoD: “Day ELEVEN!!!!!” Support Your Local Box Fundraiser Week 1: Complete As Many Rounds As Possible in 10 Minutes of: 10 Air Squats 9 Dumbbell Snatch, Right Arm 10 Push0-Ups 9 Dumbbell Snatch, Left Arm . Men: 50lb (22.5kg DB). —|— … Continue reading
Friday 03/04/20
WoD: “Day TEN!!!!!” Complete As Many Rounds As Possible in 15 Minutes of: 18 Bent Over Rows 12 Jump Overs 60 Second Handstand Hold . Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let’s go!! … Continue reading
Thursday 02/04/20
WoD: “Day NINE!!!!!” Complete 10 Rounds For Max-Reps of: 30 Seconds of Burpees Rest 30 Seconds 30 Seconds of Dumbbell Hang Squat Cleans Rest 30 Seconds . Melbourne may be in lockdown but fitness is ALWAYS there and always needs … Continue reading
Wednesday 01/04/20
WoD: “Day EIGHT!!!!!” Complete For LOAD: [A]: Sumo Deadlift High Pull 5 x 10 [B]: Tempo Good Morning 3 x 10, Tempo > (31X1). [C]: Russian Swings 5 x 0:30 work / 0:30 rest for reps. . Rest 1:30 between rounds … Continue reading
Tuesday 31/03/20
WoD: “Day SEVEN!!!!!” Complete 5 Rounds For Max-Reps of: Shoulder Press Push Press Push Jerk . Don’t let go of the weight at any point during a round. Press to failure, then push press to failure. Then push jerk to … Continue reading
Monday 30/03/20
WoD: “Day SIX!!!!!” Complete 7 Rounds For Time of: Lunge 20 feet (6m) in as few steps as possible (AFSAP). After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes … Continue reading
Saturday 28/03/20
WoD: “Day FIVE!!!!!” Complete 3 Rounds For Time of: 21 Dumbbell Snatch, Left arm 15 Hand Release Push-Ups 21 Dumbbell Snatch, Right arm 15 Hand Release Push-Ups . Melbourne may be in lockdown but fitness is always there and always … Continue reading
Blog Post: Strength days. Why we’ve always programmed them at CrossFit and why we will continue to program them during the lockdown……..
Strength days. Why we’ve always programmed them at CrossFit and why we will continue to program them during the lockdown…….. – We are but just a few short days into the lockdown here in Melbourne town. Box’s and gyms around … Continue reading
Friday 27/03/20
WoD: “Day FOUR!!!!” Complete 8 Rounds For Quality, & if Applicable, For LOAD of: Minute 1: 5 DB/KB/BB Front TEMPO Squat Minute 2: 8 One-arm Dumbbell TEMPO Bent Over Row Minute 3: REST . Melbourne may be in lockdown but … Continue reading
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