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Saturday 08/04/17

 WoD: “Rolling With The Snatches” With a Rolling Clock: 0:00 – 10:00 Mins: 3 Rounds: 20 Power Snatch (35 / 25 kg) 20 Overhead Squats (35 / 25 kg) 10:00 – 20:00 Mins: For Time: Run 800m (Block run) 25 Hang … Continue reading

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Friday 07/04/17

 WoD: “The High Life” For Time: 50 – 40 – 30 – 20 – 10 Kettlebell Swings (24 / 16 kg) 25 – 20 – 15 – 10 – 5 Burpee . Grip Strength is huge is everyday life, not just … Continue reading

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Thursday 06/04/17

Strength WoD: “Holy M-OLY” For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy Day on a classic variation of an Olympic Lift. Why do we Olympic Lift within … Continue reading

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Wednesday 05/04/17

WoD: “Money For Old Rope” For Time: China Town Run 25 Back Squats (45 / 35 kg) China Town Run 20 Back Squats (60 / 45 kg) China Town Run 15 Back Squats (75 / 55 kg) China Town Run 10 … Continue reading

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Tuesday 04/04/17

WoD: “The Fizzer” Complete As Many Rounds As Possible in 7 Mins Of: 10 Alternating Dumbbell Snatch (20 / 15 kg) 35 Double Unders . The pace is on today! Generally the shorter the WoD the harder the pacing has to … Continue reading

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Monday 03/04/17

WoD: “The Guns & The Glutes” [A]: Weighted Pull Up 3 – 3 – 3 – 3 – 3 . Get your Gainzzzz on with the weighted pull up. This is a fantastic way to develop the strength further in your … Continue reading

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Saturday 01/04/17

WoD: “Tabata Time!” For TOTAL Reps & For Lowest Score Total (2 scores) of: Kettlebell Swing Vs Kettlebell Alternating Lunge (24 / 16 kg) 2 MINS REST Assault Bike Calories Vs Double Unders 2 MINS REST Dumbbell Hang Power Clean Vs … Continue reading

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Friday 31/03/17

WoD: “Doing It For The Pump!” Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 10 Toes To Bar 10 Deficit Push Ups (2″ plates) . Going longer after yesterdays Heavy Day. Going long doesn’t mean taking … Continue reading

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Thursday 30/03/17

Strength WoD: “Tempo Time!” For Load: Back Squat 3 – 3 – 3 – 3 – 3 . Tempo is 40×2. This means you take 4 full seconds to hit your bottom position. You spend zero time at the bottom. The … Continue reading

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Wednesday 29/03/17

WoD: “Caught In A Chain Reaction” Complete As Many Rounds As Possible in 15 Minutes of: 250m Row 10 / 7 Pull Ups . Living your life in Couplets & Triplets is where Classic CrossFit lives in. By adding some beautiful … Continue reading

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Tuesday 28/03/17

WoD: “Kapow!” 10 – 1 Vs 1 – 10 (reps) of: Push Press (62.5 / 42.5 kg) Deadlift (62.5 / 42.5 kg) >>10 V-Ups after EACH round<< . If you are new to this type of rep scheme you do this … Continue reading

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Monday 27/03/17

WoD: “Back On The Road Again” Complete 5 Rounds For Time of: 30 Box Jumps (24″ / 20″) 30 Medicine Ball Cleans (9 / 7 kg) . The Open has come & gone. Time to get back to normal training once … Continue reading

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Saturday 25/03/17

CrossFit Games Open WoD: 17.5 For Time: 10 Rounds of: 9 Thrusters 35 Double Unders . RX standards  = Men use 43kg. Women use 29kg. Scaled standards = Men use 29kg. Women use 20kg. Both to do 35 Single Unders. … Continue reading

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Friday 24/03/17

WoD: “Howdy Pardner!!” In pairs Complete 10 Rounds For Time of: 12 Hang Power Snatch (35 / 25 kg) 12 Wall Ball Shots (9 / 6 kg, both 10ft) . Partnering up is great way to add extra excitement to a … Continue reading

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Thursday 23/03/17

WoD: “The Long Road” Complete As Many Rounds As Possible in 25 Minutes of: 600 m / 500 m Row 30 Russian KB Swings (24 / 16 kg) 15 Burpee Box Jumps (24″ / 20″) . Pacing is key! Keep each … Continue reading

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Wednesday 22/03/17

WoD: Pull – Push – Pull Complete As Many Rounds As Possible in 13 Minutes of: 10 Sumo Deadlift High Pulls (45 / 32.5 kg0 7 Strict Press (45 / 32.5 kg) 5 Strict Pull Ups . Hold the standards. … Continue reading

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Tuesday 21/03/17

Strength WoD: For Load: Hang Power Clean 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 . Get some solid practice warm up sets in beforehand. Your first work set … Continue reading

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Monday 20/03/17

WoD: “Up & Under” For Time: 10 – 9 – 8 – 7  – 6 – 5 – 4 – 3 – 2 – 1 (reps) Dumbbell Thrusters (20’s / 15’s kg) >>30 Double Unders after each round<< . Get … Continue reading

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Saturday 18/03/17

  CrossFit Games Open WoD: 17.4 AMRAP in 13 Minutes 55 Deadlifts 55 Wall Ball Shots 55 Calories, Rower 55 Handstand Push Ups . RX standards  = Men use 102kg & Throw a 9kg ball to 10ft. Women use 70kg … Continue reading

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Friday 17/03/17

WoD: “Luck Of The Irish” 3 Rounds For Time: 21 Box Jumps (24″ / 20″) 15 Dumbbell Push Press (20 / 15 kg) 9 Burpee To Bar (6″ reach) China Town Run . Hold the standards. Form is priority as … Continue reading

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Thursday 16/03/17

WoD: “Grunt & Style” 3 Rounds For REPS: 3 Minutes MAX Calories, Rower 90 Seconds MAX Reps, Ring Muscle Up 90 Seconds REST . Scale on the MU can be brought to a Chest To Bar PU, Pull Up or … Continue reading

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Wednesday 15/03/17

Strength WoD: For Load: Front Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 First work set to be around 80% of 1RM Hold the standards. Form is priority … Continue reading

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Tuesday 14/03/17

WoD: “Not So Filthy Fifty” For Time: 50 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 50 Deadlifts (85 / 62.5 kg) 50 Handstand Push Ups . Each time you break a set of wall ball or handstand push ups … Continue reading

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Saturday 11/03/17

CrossFit Games Open WoD: “17.3” “RX” Version. Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 43 / 29 kg. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 61 / 43 kg. *Prior to … Continue reading

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Friday 10/03/17

WoD: “Downstream” Every 3 Minutes For 21 Minutes (7 Rounds)  do: 200m / 175m Row 20 Kettlebell Swings (24 / 16 kg) 10 Overhead Sit Ups (15 / 10 kg) . Rest whatever time you have left within the 3 … Continue reading

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Thursday 09/03/17

WoD: “Poetry In Motion” Complete As Many Rounds As Possible in 5 Minutes  of: 10 Overhead Squats (42.5 / 30 kg) 30 Double Unders REST 3 MINS Then Repeat AMRAP again from the start. . The overhead squat. A masterpiece … Continue reading

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Wednesday 08/03/17

Strength WoD: “Technical Heaven” For Load: Split Jerk 1 – 1 – 1 – 1 – 1 – 1 – 1 . A day to geek out on how good this move can feel for you and with that how much … Continue reading

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Tuesday 07/03/17

WoD: “Better The Devil You Know”” ‘AMRAP’ in 20 Mins of: 50 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 40 (30) Calorie Row / Assault Bike 30 Pull Ups 20 “Devils Press” (2x 20 / 2x 15 kg DB’s) … Continue reading

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Monday 06/03/17

WoD: “Sweet Or Savoury??”” Every Minute On The Minute x 20 Mins: Min 1: 12 Burpees Min 2: 1 Clean & Jerk (60% of 1RM) Min 3: 12 Burpees Min 4: 2 Clean & Jerks (60% of 1RM) Min 5: … Continue reading

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Saturday 04/03/17

CrossFit Games Open WoD: 17.2 AMRAP in 12 Minutes 2 Rounds of: 15m Dumbbell Front Rack Walking Lunges 16 Toes To Bar 8 Dumbbell Power Cleans 2 Rounds of: 15m Dumbbell Front Rack Walking Lunges 16 Bar Muscle Ups 8 Dumbbell … Continue reading

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Friday 03/03/17

WoD: “Undulation” Every Minute On The Minute For 20 minutes: Min 1: MAX Calories Air Assault Bike Min 2: 20 Air Squats Min 3: 15 Power Snatch (35 / 25 kg) Min 4: 15 Box Jumps (24″ / 20″) Min 5: … Continue reading

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Thursday 02/03/17

Strength WoD: “The Health Lift” For Load: Deadlift 1 – 1 – 1 – 1 – 1 – 1 – 1 . Opening work set should be 80% of your 1RM. Rest as needed between sets. Hold the standards. Form … Continue reading

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Wednesday 01/03/17

WoD: “Lady & The Tramp” Every 2 Minutes For 20 Minutes (10 Rounds) do: 15 (10) Calorie Row / Bike 20 Wall Ball Shots (9 / 6 kg, 10 / 9 ft) . 15 Minute Cap. Scale As needed. . … Continue reading

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Tuesday 28/02/17

WoD: “Tango & Cash” For Time: 30 – 20 – 10 (reps) of: Hang Power Cleans (60 / 40 kg) Push Jerks (60 / 40 kg) . 15 Minute Cap. Scale As needed. . Post time to Beyond The Whiteboard. … Continue reading

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Monday 27/02/17

Class Wars WoD: 17.5 (Final one!!) With a 10 Minute Clock: Buy-in: The Seamstress Run Then in Time left ‘ARMAP’….. 10 Thrusters (42.5 / 30 kg) 5 Chest To Bar Pull Ups . Hit the run hard. Get it done in … Continue reading

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Saturday 25/02/17

CrossFit Games Open WoD: 17.1 For Time: (20 Minute Cap) 10 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 20 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 30 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 40 Alternating Dumbbell … Continue reading

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Friday 24/02/17

WoD: On Yer Marks!! AMRAP in 18 Minutes: 7 Toes To Bar 15 Russian Kettlebell Swings (32 / 24 kg) 30 Double Unders 1 Minute REST . Each round is meant as a sprint. Let s ensure we can keep our … Continue reading

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Thursday 23/02/17

WoD: Grind It Out 5 Rounds For Time: Seamstress Run 10 Dumbbell Step Ups (20’s / 15’s kg) 60 metre Farmers Carry (20’s / 15’s kg) . Find a pace thats sustainable. Get moving! 25 Min time cap. Scale As … Continue reading

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Wednesday 23/02/17

 . Strength WoD: All The Jerks For Loads: Push Jerk 3 – 3 – 2 – 2 – 1 – 1 Split Jerk  3 – 3 – 2 – 2 – 1 – 1 . A new set lifted every … Continue reading

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Tuesday 21/02/17

 . WoD: Class Wars “17.4” AKA CrossFit Open WoD 16.3 AMRAP in 7 Minutes: 10 Power Snatches (35 / 25 kg) 3 Bar Muscle Ups . Represent your class y’all!! Get a smooth run on the snatches. Don’t rush the … Continue reading

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Blog Post: Some Perspective Going into the Open (& how CrossFit CBD will run it this yr).

The CrossFit Open is fast approaching us (This week folks!!). Wow where has that year gone?? Are you pumped for it?? We certainly are! We LOVE this time of year. But not for the reasons you may be thinking. (Note: … Continue reading

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Monday 20/02/17

 Skill: Clean Complex. Build to a “heavy” 2 Hang Cleans + 1 Push Press . WoD: Class Wars “17.3” AMRAP in 15 Minutes: 16 (12) Calorie Row/Bike 8 Hang Squat Cleans (60 / 40 kg) 4 Push Press (60 / … Continue reading

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Saturday 18/02/17

.  WoD: “Highs & Lows” For Time: 50 – 40 – 30 – 20 – 10 (reps) Wall Balls (9kg, 10ft / 7kg, 9ft) 25 – 20 – 15 – 10 – 5 (reps) Handstand Push Ups . Do 50 … Continue reading

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Friday 17/02/17

.  Open WoD “11.2” As Many Rounds As Possible in 15 Minutes: 9 Deadlifts (70 / 45 kg) 12 Push Ups 15 Box Jumps (24 / 20″) . Scale As needed. . Post number of rounds to Beyond The Whiteboard. … Continue reading

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Thursday 16/02/17

.  Strength WoD For Load: Back Squat 5 – 5 – 5 – 5 – 5 . Lift as heavy as possible each set. Rest as needed between. Scale As needed. . AfterBash: Strength Endurance For MAX Reps: AMRAP 1 … Continue reading

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Wednesday 15/02/17

.  Benchmark WoD: “GI Jane” For Time: 100 Burpee Pull Ups . 15 Min Time Cap. Lots of volume. Scale As needed. . Rest at least 3 mins then hit… . Aerobic Piece: For Time: Row 100 (75) Calories Objective … Continue reading

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Tuesday 14/02/17

.  Skill: Snatch Complex Every 1:30 for 7:30 (5 Sets) 1 Power Snatch + 2 Hang Squat Snatches . Build the load but NO misses. Scale As needed. . WoD: “Valentines Day Massacre” For Time: China Town Run 15 Power … Continue reading

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Monday 13/02/17

.  WoD: “ClusterStruck!” Buy-In: 1 Minute MAX Double Unders Straight into… As Many Rounds / Reps in 10 Minutes of: 7 Muscle Ups 7 Dumbbell ‘Clusters’ (20 / 15 kg) Straight into… Cash-Out: 1 Minute MAX Double Unders . A … Continue reading

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Saturday 11/02/17

.  WoD: Open WoD “15.5” For Time: 27 – 21 – 15 – 9 (reps) of: Row Calories Thrusters (42.5 / 30 kg) . 18 Minute Time Cap. Compare to 28/03/15 Scale As needed. . AfterBash: Team Conditioning. Teams of … Continue reading

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Friday 10/02/17

.  WoD: “Naught & Nice” 3 Rounds For Time: China Town Run 21 Power Cleans (60 / 40 kg) . 18 Minute Time Cap. Scale As needed. AfterBash: Midline Conditioning. Alternating Tabata Mash Up: Russian Twists Hollow Rocks . Do … Continue reading

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