Author Archives: admin

Friday 24/01/20

  WoD: “Everest” Sumo Deadlift High Pull 5 – 5 – 5 – 5 – 5 . Strength days, or “heavy days” are to be respected within the CrossFit prescription & programming. They are just as valuable as your “metcon” workouts. … Continue reading

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Thursday 23/01/20

  WoD: “Helen Of Troy” Complete As Many Rounds As Possible in 15 Minutes  of: Row 500m (400m) 21 Kettlebell Swings 12 Pull-Ups . The kipping pull-up. A controversial movement that can polarise the fitness communities around the world. Some believe … Continue reading

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Wednesday 22/01/20

   WoD: “Squeaky Clean” Complete 3 Rounds For Time  of: 15 Squat Cleans 30 Push-Ups . Smashing workout today! This one is purely designed to allow you to express your power output. You choose the weight on the barbell that is … Continue reading

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Tuesday 21/01/20

   WoD: “Have Abs, Can Jump” With A Clock Set For 12 Minutes Complete The Following For REPS: 1 Minute of Box Jumps 1 Minute of AbMat Sit-Ups 2 Minutes of Box Jumps 2 Minutes of V-Ups 3 Minutes of Box … Continue reading

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Monday 20/01/20

  WoD: “Thrusterbuddy” Thruster 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . You are stranded on a deserted island. For whatever reason you have been left with a barbell … Continue reading

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Saturday 18/01/20

  Partner WoD: “8” Complete As Many REPS As Possible in 8 Minutes of: 80 (60) Calorie Row Max Wall Balls in time remaining . REST 4 Mins . Complete As Many REPS As Possible in 8 Minutes of: 800m Block Run … Continue reading

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Friday 17/01/20

  WoD: “Float Like A Butterfly” Complete As Many REPS As Possible in 14 Minutes of: 7 – 6 – 5 – 4 – 3 – 2 – 1 Muscle-up *20 metre walking lunge after each set . Super tricky gymnastics couplet … Continue reading

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Thursday 16/01/20

Todays workout is in memory of Emma R. Emma was a former member of CBD who had been a loyal member with us for over 3 years. Sadly she passed away four years ago & is sorely missed by all who knew her. She will not … Continue reading

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Wednesday 15/01/20

  WoD: “Power To The People” For Load: Power Snatch 3 – 3 – 3 – 3 – 3 . Weather update!! We decided to shift some workouts around this week as the smoke/haze isn’t great today. Hence we have a Heavy … Continue reading

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Tuesday 14/01/20

  WoD: “Backing It Up” For Load: Back Squat 3 – 3 – 3 – 3 – 3 . Heavy Dayyyyyyyyyy!!!!! The back squat as most people know is AN AMAZING strength building movement. It literally works nearly everything in your … Continue reading

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Monday 13/01/19

  WoD: “Not For Time” Complete As Many Rounds As Possible in 12 Minutes of: 6 Strict Handstand Push-Ups 30 Double Unders . Time to get upside down!! The strict handstand push-up is an unbelievably valuable & must-have tool to have in … Continue reading

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Saturday 11/01/20

 WoD: “The Impossible Dream”  . Every 5 Minutes For 5 Rounds Complete: China Town Run 12 (9) Assault Bike Cal / 15 (12) Row Cal 15 Toes To Bar . Running is a wonderful thing. Its one of those exercises … Continue reading

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Friday 10/01/20

  WoD: “Clean Up Your Act” For Load: Clean & Jerk 1 – 1 – 1 – 1  -1 . Ending the working week on a lovely “heavy day”. These days are fantastic for refining the techniques that live behind the … Continue reading

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Thursday 09/01/20

  We are so humbled & honoured to have been able to service the Melbourne City Community, helping hundreds, if not thousands, of people realise their dreams & potential.  Thank-you. . 8 years a proud CrossFit Affiliate. We are stoked to be able to play but a … Continue reading

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Blog Post: “New Year, New Me. New Year, New You. New Year, New Decade”

“New Year, New Me. New Year, New You. New Year, New Decade”   Well 2019 has proved to be another wonderful year for the Rooftop of Dreams. We started the year celebrating our 7th birthday & ended it smashing out … Continue reading

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Wednesday 08/01/20

  WoD: “Over The Hill” ‘AMRAP’ in 4 Minutes of: 30 (22) Calories, Concept 2 Rower 15 Burpee Over The rower . REST 1 Minute then go again from the top. Repeat for 3 cycles total. . Assault Bike Version will … Continue reading

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Tuesday 07/01/20

  WoD: “Not For Time” 5 Rounds of Continuous Movement of: 9 Strict Chin-Ups 20 Slow, Controlled AbMat Sit-Ups . Due to the poor air quality hitting Melbourne right now we have decided to cut back on the high intensity hullabaloo … Continue reading

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Monday 06/01/20

  WoD: “Dead To The World” For Load: Deadlift 5 – 3 – 3 – 1 – 1 – 1 . Back to the daily grind today so to speak. For many today represents the first day “back at it” after … Continue reading

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Saturday 04/01/20

 WoD: “Equilibrium”  . Complete As Many Rounds As Possible in 30 Minutes of: 15 Burpee Box Jump Overs 20 Single Arm Alternating Dumbbell Snatch Run 1 “CBD Mile” 15 Burpee Box Jump Overs 30 Single Arm Alternating Dumbbell Snatch Run 800m … Continue reading

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Friday 03/01/20

 WoD: “Back To School”  . Complete As Many REPS As Possible in 14 Minutes of: 9 Thrusters Row 750m (600m) 15 Thrusters Row 750m (600m) 21 Thrusters Row 750m (600m) . M / W: You choose the load on the barbell. … Continue reading

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Thursday 02/01/20

 WoD: “Multiplication”  . Complete As Many REPS As Possible in 12 Minutes of: 1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats 2 Strict Pull-Ups, 4 Push-Ups, 6 Air Squats 3 Strict Pull-Ups, 6 Push-ups, 9 Air Squats Etc….. Continue adding … Continue reading

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Tuesday 31/12/19

“Swing or Bust!” Complete For Time: 150 Kettlebell Swings . Every time the kettlebell stops swinging go and do 20 Burpee to Bar and then pick up where you left off (NO LOOPHOLES. The KB stops motion = burpees) . … Continue reading

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Monday 30/12/19

“Short & Fast!!” Complete each one for time: 8 x 250m Row . Rest as needed between efforts . A true classic on the menu today. This is a test of true grit & heart. You wouldn’t think it as … Continue reading

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Saturday 28/12/19

“The Hangover Continues” Complete 3 Rounds For Time of: 60 Double Unders 45 Wall Ball Shots 30 Dumbbell Lunges 15 Overhead Sit Ups . M: 10ft line for wall balls. —|— W: 9ft line for wall balls.  For all loadings … Continue reading

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Friday 27/12/19

“Hungover” Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 21 Dumbbell Deadlifts 9 Burpees . If you are coming in today it is likely because you just want to get moving again after all the … Continue reading

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Thursday 26/12/19

“Boxing Day Burn Off!!” Complete For Time: Run 5 km . MERRY CHRISTMAS!!!!! If you feel like getting out & about and moving try this little nugget out. Plan your favourite route out and go get it. (If you don’t have … Continue reading

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Wednesday 25/12/19

“Lunges Before Lunches” Complete 4 Rounds Of: Run 400m 50 Walking Lunges . MERRY CHRISTMAS!!!!! We hope you have had an amazing year with us up on the Rooftop!! We have enjoyed seeing each & every one of you make … Continue reading

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Tuesday 24/12/19

 WoD: “Pendulum” Complete As Many Rounds As Possible in 15 Minutes of: 15 (12) Calories 12 Kettlebell Swings 9 ‘KB’ Goblet Squats . Well we have nearly reached the big day! 2019 has been a hectic year in CrossFitland. Lots … Continue reading

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Monday 23/12/19

On The Twelfth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “13.4” Complete As Many REPs As Possible in 7 Minutes of:  3 Clean & Jerks 3 Toes To Bar 6 Clean & Jerks 6 Toes To Bar 9 … Continue reading

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Saturday 21/12/19

On The Eleventh Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Hope” Complete For 3 Rounds For REPS of:  1 Minute of Burpees 1 Minute of Power Snatch 1 Minute of Box Jumps 1 Minute of Thrusters 1 Minute … Continue reading

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Friday 20/12/19

On The Tenth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Flight Simulator” Complete For Time:  5  – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 … Continue reading

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Thursday 19/12/19

On The Ninth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Michael” Complete 3 Rounds For Time:  800m Block Run 50 Barbell Good Mornings 50 Straight Leg (AbMat) Sit Ups . Our annual end of year celebration continues with … Continue reading

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Wednesday 18/12/19

On The Seventh Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Macho Man” Every Minute On The Minute, For 10 Minutes, Complete:  3 Power Cleans 3 Front Squats 3 Push Jerks . M: 62.5kg —|— W: 42.5kg . After 10 rounds … Continue reading

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Tuesday 17/12/19

On The Sixth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Open 16.3” Complete As Many Rounds As Possible in 7 Minutes of:  10 Power Snatch 3 Bar Muscle Up . M: 35kg —|— W: 25kg . Our annual … Continue reading

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Monday 16/12/19

On The Sixth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “2018 Team Series Event 6” In Pairs Complete 2 Rounds For Time of:  100 Calorie Row 50 Handstand Push Ups . Swap over every 25 Cals. HSPU can be … Continue reading

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Saturday 14/12/19

On The Fifth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Hotshots 19” Complete 6 Rounds For Time:  30 Air Squats 19 Power Cleans 7 Strict Pull Ups China Town Run . M: 62.5kg —|— W: 42.5kg . Our annual end … Continue reading

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Friday 13/12/19

On The Fourth Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . TWO THINGS!!! Eeeeeeeeekkk!!! . “Open WoD 12.1″ Complete As Many Reps As Possible in 7 Minutes of:  Burpees . M: & W: Jump to a 6” target . Rest 3 Minutes … Continue reading

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Thursday 12/12/19

On The Third Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Kelly” Complete 5 Rounds For Time:  China Town Run 30 Box Jumps 30 Wall Ball Shots . M: 24″ box. 9kg to 10ft —|— W: 20″ box 6kg to 9ft … Continue reading

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Wednesday 11/12/19

On The Second Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Amanda” 9 – 7 – 5 Reps For Time:  Muscle Up Snatch . M: 62.5kg —|— W: 42.5kg . Our annual end of year celebration continues with this years edition … Continue reading

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Tuesday 10/12/19

On The First Day of Christmas CrossFit CBD Gave To Meeeeeeeee…….. . “Jackie” For Time:  Row 1000m 50 Thrusters 30 Pull Ups . M: 20kg —|— W: 15kg . Our annual end of year celebration continues with this years edition … Continue reading

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How To Thrive & Survive the 2019 “12 Days of CrossFit Christmas” at CBD

    Your guide on how to thrive & very much survive the 12 Days of CrossFit CBD Christmas…… By Coach Steph. . The 12 days leading into Christmas really is a fun and unique time at CBD. 12 days … Continue reading

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Monday 09/12/19

 Strength WoD: “Get In The Hole!” For Load  Hang Squat Clean: 1 – 1 – 1  -1 – 1 – 1 – 1 – 1 – 1 – 1 . Start a new set every 90 seconds . Heavy day two … Continue reading

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Saturday 07/12/19

 WoD: “The Long & Winding Road” Complete 5 Rounds For Time: 35 Ring Rows 25 Kettlebell Swings 15 Burpees Over The Kettlebell L-Sit Hold on the Rings* . M: 24kg —|— W: 15kg . *= Spend 10 seconds on the L-sit for … Continue reading

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Friday 06/12/19

WoD: “Cool Runnings” Complete As Many Rounds As Possible in 20 Minutes of: China Town Run . After each run REST the exact same time it took you before going again. . HoooooooooEeeeee!!!! This is a helluva WoD to round … Continue reading

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Thursday 05/12/19

WoD: “Keep On Rolling” Complete Six 2-Minute Rounds For REPS of: Row 12 / 9 Calories 9 Push /jerks Max Reps Toes To Bar in Time left . M: 42.5kg —|— W: 30kg . This will feel interval-esqe in its … Continue reading

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Wednesday 04/12/19

 Strength WoD: “Death Valley” For Load  Deadlift: 10 – 8 – 6 – 4 – 2 . Big numbers. Big effort. Big outcome!! There are some big sets ahead here. The decreasing rep scheme is designed to allow us to … Continue reading

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Tuesday 03/12/19

WoD: “Anchorman” Complete As Many Rounds As Possible in 12 Minutes of: 3 Weighted Pull Ups 6 Dumbbell Push Ups 9 Dumbbell Squats . M: Pair of 15kg Dumbbells —|— W: Pair of 10kg Dumbbells (Use one Dumbbell for the pull ups. … Continue reading

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Monday 02/12/19

WoD: “Pain & Gain” [A]: Pre Workout 10 Minutes to build to a “Heavy” 3 Touch & Go Power Cleans . [B]: WoD: For Time 10 Power Cleans 50 Double Unders 8 Power Cleans 40 Double Unders 6 Power Cleans … Continue reading

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Saturday 30/11/19

 WoD: “Snowball” Complete For Time: Row 1000m / 800m 100 Air Squats 100 Wall Balls 50 Burpees 25 Handstand Push Ups . M: 9kg ball to 10ft —|— W: 6kg ball to 9ft . The chipper. A tried & tested … Continue reading

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Friday 29/11/19

2019 CBD Benchmark Cycle WoD (Retest) –  “20/20 Vision” Every Minute On The Minute, For 20 Minutes, Complete: 1 (Squat) Snatch . Today is about Strength AND Technique! The idea here is to, if moving well enough, to and load … Continue reading

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