Author Archives: admin

Tuesday 07/02/17

. Skill: “Face Your Fears” Find Your MAX  Height  Seated Box Jump . Sit on a box that has your thighs parallel to the floor with your feet fully on the floor too (ideally not higher than this). Take as … Continue reading

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Monday 06/02/17

. Skill WoD: “Holding The Standard” Alternating ‘EMOM’ x 10 Minutes: Odd Mins: 5 Strict Pull Ups Even Mins: 10 UNBROKEN Overhead Squats (42.5 / 30 kg) . ‘EMOM’ = Every Min On the Min. Add weight to the pull … Continue reading

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Saturday 04/02/17

. WoD: “The FarmHand” With a 25 Minute Clock: Run 2.4 km Then in time left ‘AMRAP’ 10 Toes To Bar 7 Dumbbell Hang Squat Cleans (20’s / 15’s kg) 7 Dumbbell Push Press (20’s / 15’s kg) . The … Continue reading

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Friday 03/02/17

. WoD: “Goat Day!” EMOM x 20 Minutes: Odd Mins: Goat 1 Even Mins: Goat 2 . Today we are going to attack those weaknesses. Choose two you want to see improvement on. Chat with your coach to discuss appropriate … Continue reading

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Thursday 02/02/17

. WoD: “Karen Gone Bad” For Time: 150 Wall Balls (9kg, 10ft / 6kg, 9ft) (** 20 Double Unders **) . The Dubs start at the 1:00 mark. 15 Min Time Cap. Scale as needed. . Post Time to Beyond … Continue reading

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Wednesday 01/02/17

Check out our latest blog post to see how Class wars will be going down on the ROD! . WoD: “Class Wars 17.1” For REPs: As Many REPs As Possible In 10 Minutes of: 3 Burpee To Bar 3 Strict … Continue reading

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Tuesday 31/01/17

Check out our latest blog post to see how Class wars will be going down on the ROD! . Strength WoD: ” #NeverMissLegDay! “ For Load: [A]: Back Squat 10 – 10 – 10 [B]: Front Rack Lunge 10 – … Continue reading

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Blog Post: Class Wars! How will it work on the ROD?!

So the CrossFit Open season is just about in full flow the world over. all of the 99% of avid CrossFitter’s out there are readying themselves for 5 weeks of testing, trying but most of all FUN times! If you … Continue reading

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Monday 30/01/17

. WoD: “Hot Wheels!” 10 Rounds For Time: 10 (7) Calories, Assault Bike / 15 (12) Calories, Rower 10 Power Snatches (35 / 25 kg) . Push the pace on the machine. Stay smooth & consistent on the Barbell. 20 Min … Continue reading

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Saturday 28/01/17

. WoD: “From The Bar To The Body & Back Again!” [A]: 3 Minute ‘AMRAP’: 12 Deadlifts (60 / 40 kg) 9 Front Squats (60 / 40) 6 Hang Power Cleans (60 / 40) REST 2 Minutes…. [B]: 3 Minute … Continue reading

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Friday 27/01/17

. WoD: “Upside Down Helen” 3 Rounds For Time: Chinatown Run 21 Kettlebell Swings (24 / 16 kg) 12 Handstand Push Ups . 18 Min Time Cap. Scale as needed. . Post time to Beyond The Whiteboard.

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Wednesday 25/01/17

 WoD: “The Journey” For Time: Row 5 km Some may view this as not a CrossFit Workout. We can assure you it is very much a Crossfit workout! One stream of the 10 General Physical Skills is Cardiovascular / Respiratory … Continue reading

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Tuesday 24/01/17

Skill WoD: Gymnastics Conditioning Every Minute On The Minute x 7 Mins: # Reps of a Gymnastics Pulling Movement . Choose one move from the following list: Ring Muscle Up, Bar Muscle Up, Chest To Bar Pull Up, Pull Up, … Continue reading

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Monday 23/01/17

. Strength WoD: “Own The Overhead” For Loads: Strict Press 3 – 2 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 2 – 1 . Work to a timer. You have 90 seconds to … Continue reading

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Blog Post: What is the CrossFit Open & Should I Enter???

What is this CrossFit Open and should I do it?? ‘Tis that time of year again. Christmas has been and gone, you are back in the Box trying to work off all the excesses that “the most wonderful time of … Continue reading

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Saturday 21/01/17

. WoD: “30 & 30” 3 Rounds For Time: 30 Thrusters (30 / 20 kg) 30 Sumo Deadlift High Pulls (30 / 20 kg) “Little Bourke” Run . Little twist to add some spice = the Barbell reps have to … Continue reading

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Friday 20/01/17

. WoD: “Goat Day!” EMOM x 20 Minutes: Odd Mins: Goat 1 Even Mins: Goat 2 . Today we are going to attack those weaknesses. Choose two you want to see improvement on. Chat with your coach to discuss appropriate … Continue reading

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Thursday 19/01/17

WoD: “Hot To Trot” For Overall Rounds & Reps accrued: 2 Mins ON / 1 Min OFF, for 7 Cycles (20 mins all up) 40 – 30 – 20 – 10 (reps) Wall Balls (9kg, 10ft / 6kg, 9ft) Kettlebell … Continue reading

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Wednesday 18/01/17

Strength WoD: For Loads: Hang Power Snatch 3 – 3 – 3 – 3 – 3 . Lots of warm up and practice/focus sets before even embarking on the first work set. First set should be about 75-80% of 1rm … Continue reading

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Tuesday 17/01/17

Benchmark WoD: “Elizabeth” For Time 21 – 15 – 9 (reps) of: Cleans (62.5 / 42.5) Ring Dips . The Cleans are FULL SQUAT, not power. Time Cap 15 Mins. Scale as needed. Compare to 04/07/16. . Post time to … Continue reading

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Monday 16/01/17

Tribute WoD: “Emma” . Complete for time: Buy-in of: 15 Burpee Over Bar Then …. 3 Rounds of: 11 Push Jerks (60kg / 40kg) 33 Abmat Sit Ups Then ….. Cash-Out: 15 Burpee Over Bar . Oh and there is the … Continue reading

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Friday 13/01/17

This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “The Olé … Continue reading

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Thursday 12/01/17

This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . Strength WoD: “Heavy … Continue reading

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Wednesday 11/01/17

This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Goat Day!” … Continue reading

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Tuesday 10/01/17

This week marks 5 years since CrossFit CBD first day of Classes! Come celebrate with us on this Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on … Continue reading

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Monday 09/01/17

Today marks 5 years since CrossFit CBD first day of Classes! Come celebrate with us on this Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! … Continue reading

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Saturday 07/01/17

On Monday CrossFit CBD turns 5 years old!!! Come celebrate with us on the Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Pole To … Continue reading

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Friday 06/01/17

Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . Strength … Continue reading

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Thursday 05/01/17

Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: … Continue reading

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Wednesday 04/01/17

Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: … Continue reading

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Tuesday 03/01/17

This week CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Back To … Continue reading

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Blog Post: New Year & Setting Goals

It’s that time of year again. The time where we sit all bloated from the excesses of the holiday season reading through social media post after post about the latest greatest way to lose kgs or to cleanse with the … Continue reading

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Blog Post: Recapping 2016

  So 2016 is coming to a close and what a year it has been. We have seen tremendous growth in terms of your ability & Fitness levels. From our seasoned members to our newer members you have all made … Continue reading

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Saturday 31/12/16

WoD: “Anna T” Complete As Many Rounds As Possible in 17 Minutes of: 31 Double Unders 12 Overhead Squats (45 / 32.5 kg) 16 Hang Power Cleans (45 / 32.5 kg) . Every 3 Mins on the 3 Mins stop … Continue reading

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Friday 30/12/16

WoD: “You Pulling Me Leg?? “ 3 Rounds For Time: China Town Run 15 Pull Ups 30 Air Squats 15 Pull Ups . 20 Min Time Cap. Scale as needed. Post time to Beyond The Whiteboard.

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Thursday 29/12/16

WoD: “Up & Down, and Up Again, Then Down….” 10 Rounds For Time: 15 Deadlifts (62.5 / 42.5 kg) 15 Push Ups . 20 Min Time Cap. Scale as needed. Post time to Beyond The Whiteboard.

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Wednesday 28/12/16

.. WoD: “You & Me, Yippee!!” In Pairs Row for 30 Minutes For Total Distance: Partner 1: Row 1 Minute Partner 2: Row 2 Minutes P1: Row 3 Minutes P2: Row 4 Minutes P1: Row 5 Minutes P2: Row 5 Minutes P1: … Continue reading

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Tuesday 27/12/16

.. Open Gym Suggested WoD:  EMOM x 20 Minutes: 1): 15 / 12 Calories, Assault Bike 2): 8 Seated Dumbbell Press, pick load 3): 14 Single Arm Dumbbell snatch, pick load 4): 15 Burpees . Post rounds successfully completed (out … Continue reading

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Saturday 24/12/16

Merry Christmas to you & yours from CrossFit CBD. Wishing you a happy & healthy holiday season. WoD: CBD 12 Days of Christmas 2016 For Time: 1 Bar Muscle Up / 1 Strict L-Pull Up 2 Dumbbell ‘Man-Makers’ 3 Strict … Continue reading

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Friday 23/12/16

On the 12th Day of Christmas CrossFit CBD Gave To Me……. Benchmark WoD: “FRAN“ For Time: 21 – 15 – 9 (reps): Thrusters (42.5 / 30 kg) Pull Ups . Last day of the 12 days of Christmas. We hope … Continue reading

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Thursday 22/12/16

On the 11th Day of Christmas CrossFit CBD Gave To Me……. Hero WoD: “Holleyman“ 30 Rounds For Time: 5 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 3 Handstand Push Ups 1 Power Clean (102.5 / 70kg) . Second last … Continue reading

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Wednesday 21/12/16

On the 10th Day of Christmas CrossFit CBD Gave To Me……. Classic Mainsite WoD: “Swunning” For Time: 75 Kettlebell Swings (24 / 16 kg) 1600m Double Block Run 75 Kettlebell Swings . A tried & tested classic. Can you go … Continue reading

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Tuesday 20/12/16

On the 9th Day of Christmas CrossFit CBD Gave To Me…….  Benchmark WoD “Hope” 3 Rounds, 1 Minute at Each Station for MAX Reps: Burpees Power Snatches (35 / 25 kg) Box Jumps (24″ / 20″) Thrusters (35 / 25 … Continue reading

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Monday 19/12/16

On the 8th Day of Christmas CrossFit CBD Gave To Me…….  Strength WoD “CrossFit Total” For Total Load Successfully Lifted.: Back Squat, 1 Rep Strict Press, 1 Rep Deadlift, 1 Rep . The ‘Total’ is a classic benchmarking workout where you … Continue reading

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Saturday 17/12/16

On the 7th Day of Christmas CrossFit CBD Gave To Me……. Strength WoDs A & B: A: ‘EMOM’ x 10 Minutes: 2 Clean & Jerks . ‘EMOM’ = Every Minute On the Minute. You choose your way of execution (power … Continue reading

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Friday 16/12/16

On the 6th Day of Christmas CrossFit CBD Gave To Me…….  Benchmark WoD “Angie” Complete For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats . Compare to 19/07/16 25 Min Time Cap. Scale As Needed. … Continue reading

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Thursday 15/12/16

On the 5th Day of Christmas CrossFit CBD Gave To Me……. CrossFit Regionals WoD “11.3” 21 – 15 – 9 (reps) Deadlifts (142.5 / 92.5 kg) Box Jumps (30″ / 24″ box) . Very heavy barbell! Ensure you have a … Continue reading

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Wednesday 14/12/16

On the 4th Day of Christmas CrossFit CBD Gave To Me……. First a Strength WoD, then the fun Front Squat 5 – 5 – 5 – 5 . 20 Mins to do this. Compare to Scale As Needed. Open WoD … Continue reading

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Tuesday 13/12/16

On the 3rd Day of Christmas CrossFit CBD Gave To Me……. Benchmark Testing WoD: 2km Row Time Trial . There are very few WoDs that hurt as much as a 2km TT on the erg!! If you give this your … Continue reading

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Monday 12/12/16

On the 2nd Day of Christmas CrossFit CBD Gave To Me……. Mainsite WoD #1: “Fast AND Heavy” 21 Dumbbell Thrusters, pick load China Town Run 18 Dumbbell Thrusters, pick load China Town Run 15 Dumbbell Thrusters, pick load . This … Continue reading

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