Author Archives: admin

Saturday 08/10/16

The 1000m Row TT. Underrated, yet one of the hardest WoD’s you can hit! . WoD – “You Can Go Your Own Way!”   With a Rolling Clock: 0 – 5 Mins: Row 1000m 5 – 10 Mins: 75 Unbroken … Continue reading

Posted in WODs | Comments Off on Saturday 08/10/16

Friday 07/10/16

Clarence putting in the hard yards! . WoD – “Shake That Booty!”   Strength WoD: Back Squat 3 – 3 – 3 – 3 – 3 – 3 – 3 . . Lift as heavy as you can (safely). Rest as … Continue reading

Posted in WODs | Comments Off on Friday 07/10/16

Thursday 06/10/16

Go Rach! . WoD – “Upside Down Nicole”   AMRAP in 20 Minutes: China Town Run MAX Reps Handstand Push-Ups . . DON’T go to absolute failure on the HSPU. Stop 1-2 reps shy of it and head off on … Continue reading

Posted in WODs | Comments Off on Thursday 06/10/16

Wednesday 05/10/16

Dave hitting a cool half Bodyweight Strict Weighted Pull Up!! Awesome effort man!! . . Skill: “Save Our Lats” Choose Based on your ability today: Option A: Weighted Strict Pull Ups, 2-2-2-2-2 Option B: ‘EMOM’ x 10 Mins, 3 Reps . … Continue reading

Posted in WODs | Comments Off on Wednesday 05/10/16

Tuesday 04/10/16

Saturday 29th October!! Save the date. Sign up to the most fun packed Competition you will be a part of! M/M, F/F Pairs Comp.  The 4th Annual CrossFit CBD In-House Competition is just round the corner!! Are YOU in????????????? . . … Continue reading

Posted in WODs | Comments Off on Tuesday 04/10/16

Monday 03/10/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Weightlifting Monday” at 0:00: Every Min On The Minute x 6 Mins: 1 Snatch @ 90% -REST/Changeover … Continue reading

Posted in WODs | Comments Off on Monday 03/10/16

Saturday 01/10/16

Who doesn’t love a good partner workout?!? Hope you all enjoyed the Grand Final. Go Doggies! . WoD – GF Day Partner WoD   In Teams of Two Complete The Following For Time:: 50 Handstand Push Ups 100 Toes To Bar 800m … Continue reading

Posted in WODs | Comments Off on Saturday 01/10/16

Friday 30/09/16

Happy Birthday Sim!! . WoD – Open Gym (GF Pub Hol)   5 Rounds NOT For Time:: 3 Dumbbell Turkish Get Ups (15 / 10 kg. 3 e/arm) 3 Dumbbell “Man-Makers” (15’s / 10’s kg) 10 GHD Sit Ups 10 … Continue reading

Posted in WODs | Comments Off on Friday 30/09/16

Thursday 29/09/16

Great tenacity shown today! You gave your all & that’s what matters most. . WoD – “Fortitude”   Every Minute On The Minute x 30 Mins, Alternate Between: Odd: 15 (10) Calorie Row Even: 15 Burpees . . Fortitude: “Courage in pain … Continue reading

Posted in WODs | Comments Off on Thursday 29/09/16

Wednesday 28/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Civil War” At 0:00 5 – 4 – 3 – 2 – 1 (reps): Strict Muscle Up … Continue reading

Posted in WODs | Comments Off on Wednesday 28/09/16

Tuesday 27/09/16

Focus is on point! . WoD – “Weightlifting Tuesday!” At 0:00 Every Min On The Min x 7 Mins: 1 Squat Snatch @ 85% 1RM . -REST/Changeover Plates 3:00– . At 10:00 Every Min On The Min x 7 Mins: … Continue reading

Posted in WODs | Comments Off on Tuesday 27/09/16

Monday 26/09/16

Well todays WoD certainly lives up to its name!! . WoD: “Fight Gone Bad” . 3 Rounds For MAX Reps 1 Min Wall-Ball for REPS (9 / 6 kg, 10ft) 1 Min Sumo Deadlift High Pull  for REPS (35 / 25 kg) … Continue reading

Posted in WODs | Comments Off on Monday 26/09/16

Saturday 24/09/16

Great morning for a run!! . WoD – “Dangling That Carrot” With 22 Minutes on the clock: Run 2 Miles 11 Power Cleans (90 / 67.5 kg) 11 Power Cleans (75 / 52.5 kg) 11 Power Cleans (62.5 / 42.5 … Continue reading

Posted in WODs | Comments Off on Saturday 24/09/16

Friday 23/09/16

Up & At ‘Em!! . WoD – “Not All As It Seems….” As Many Rounds/Reps As Possible in 14 Minutes: 7 Handstand Push Ups 7 Front Squats (65 / 45 kg) . -‘E2MOM’ 3 Bar Muscle Ups (starting at 1:00)– … Continue reading

Posted in WODs | Comments Off on Friday 23/09/16

Thursday 22/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Hard Yakka!” Every 3 Minutes For 7 Rounds (21 Mins): 30 Russian Kettlebell Swings (Heavy) 20 (15) … Continue reading

Posted in WODs | Comments Off on Thursday 22/09/16

Wednesday 21/09/16

Theres just something special about hitting an Olympic lift rep with just the right amount of speed, technique & execution! #AWESOME!! . WoD – “Weightlifting Wednesday!” At 0:00 Every Min On The Min x 7 Mins: 2 Squat Snatches @ 80% … Continue reading

Posted in WODs | Comments Off on Wednesday 21/09/16

Tuesday 20/09/16

It may not seem it now but SUMMER IS COMING!!  Get your consistency right now and summer will be a fine season for you!! . . Skill Development: Smooth is Fast Alternating ‘EMOM’ x 10 Mins: Odd Mins: 12 Wall … Continue reading

Posted in WODs | Comments Off on Tuesday 20/09/16

Monday 19/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Blast Off!” For Time: 100 Double Unders Then…. 21 Thrusters (52.5 / 37.5 kg) China Town Run … Continue reading

Posted in WODs | Comments Off on Monday 19/09/16

Saturday 17/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  Food Challenge WoDs: Push Press, Then “Cindy” A: For Load: Push Press: 12 Mins to find 3RM . WoD: … Continue reading

Posted in WODs | Comments Off on Saturday 17/09/16

Friday 16/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  Strength WoD: “Hamstrung!!” For Load: Deadlift 3 – 3 – 3 – 3 – 3 . . Minimum 4 … Continue reading

Posted in WODs | Comments Off on Friday 16/09/16

Thursday 15/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Tequila Sunrise” Every Minute On The Minute for 16 Mins Alternate Between: Min 1: 15 / 10 … Continue reading

Posted in WODs | Comments Off on Thursday 15/09/16

Wednesday 14/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Take It To The Limit!” In Teams of Two: AMREP in 10 Minutes: 5 Minutes MAX Calories … Continue reading

Posted in WODs | Comments Off on Wednesday 14/09/16

Blog Post: Should YOU do the upcoming Paleo Challenge??

Its been a while between coconut waters for a Blog Post but we thought we would tell you a  bit about our upcoming Food Challenges. Spring is here & summer isn’t too far behind! Read on and see if you … Continue reading

Posted in ROD | Comments Off on Blog Post: Should YOU do the upcoming Paleo Challenge??

Tuesday 13/09/16

BBQ THIS SATURDAY!!!!!!!  Lets welcome in Spring (with all its glorious rain!!) this coming Saturday 17th September. We will light it up after the last WoD class (BBQ on at 11;30 onward). BYO any meat / drink you want!!! . … Continue reading

Posted in WODs | Comments Off on Tuesday 13/09/16

Monday 12/09/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP!* Offer valid for September & October! .  WoD: “Control ALT Delete” AMRAP 10 Minutes: Buy-In of: 55 Wall Ball Shots (9 / 6 kg) Then with time left ‘AMRAP’…. … Continue reading

Posted in WODs | Comments Off on Monday 12/09/16

Saturday 10/09/16

Some of the CBD crew represented us in style at the mixed pairs competition out in the Western Suburbs. Some stellar performances on show. Well done to Matt, Jac, Sim, Anneka, Charith & Diana. Way to go everybody! .  WoD: … Continue reading

Posted in WODs | Comments Off on Saturday 10/09/16

Friday 09/09/16

After extensive testing Daniel & Trent indeed found out that looking down at the bikes wheel does in fact nothing to help your time go faster! Great effort though lads! 🙂 . . Skill: Turkish Get Up 5 – 5 … Continue reading

Posted in WODs | Comments Off on Friday 09/09/16

Thursday 08/09/16

Macro Spots all taken!!! – There are some Paleo 101 places left however! Get on board and learn what REAL WHOLE food can do for you, your health & your performance. email susan@crossfitcbd.com to register yourself. . WoD – “Weightlifting Wed…. … Continue reading

Posted in WODs | Comments Off on Thursday 08/09/16

Wednesday 07/09/16

Think its safe to say Al gave this one his all!! .  WoD: “Christine” 3 Rounds For Time: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) . 16 Min Time Cap. Scale as needed Post time to Beyond The … Continue reading

Posted in WODs | Comments Off on Wednesday 07/09/16

Tuesday 06/09/16

Love that feeling after the Rower got involved in your WoD!! .  WoD: “Was It Worth Putting Down For?!” At 0:00: You have 12 Minutes to find a Heavy 3 Rep Front Squat. (Bar is to be taken from the … Continue reading

Posted in WODs | Comments Off on Tuesday 06/09/16

Monday 05/09/16

Fantastic shot of Bich marching her way through her 100km race at the weekend! .  WoD: “Hangin’ Rough” 5 Rounds For Time: 15 Hang Power Snatch (35 / 25 kg) 15 Toes To Bar . Potent on the grip. The … Continue reading

Posted in WODs | Comments Off on Monday 05/09/16

Saturday 03/09/16

Jac & Steph fighting those Dumbbells!! .  WoD – “Saddle Up!” Complete As Many Rounds As Possible in 25 Minutes: 25 (18) Calorie Row / Assault Bike 20 Dumbbell Push Press (15’s / 10’s) 15 Dumbbell Box Step Overs (Same … Continue reading

Posted in WODs | Comments Off on Saturday 03/09/16

Friday 02/09/16

CrossFit CBD’s Spring-2016 Food Challenge  REGO HAS OPENED!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  .  WoD – “Surfer On Acid “ 3 Rounds For Time: … Continue reading

Posted in WODs | Comments Off on Friday 02/09/16

Thursday 01/09/16

REGISTRATION OPENS TODAY!!! Get on board and learn what real food can do for you. email susan@crossfitcbd.com to register yourself & find out which challenge best suits YOU . WoD – “Weightlifting Wed…. Thursday!” At 0:00 Every Min On The … Continue reading

Posted in WODs | Comments Off on Thursday 01/09/16

Wednesday 31/08/16

 CrossFit CBD’s Spring-2016 Food Challenge!! Rego opens TOMORROW!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  . Hero WoD – “TK” Complete As Many Rounds/Reps As Possible … Continue reading

Posted in WODs | Comments Off on Wednesday 31/08/16

Tuesday 30/08/16

CrossFit CBD’s Spring-2016 Food Challenge starts in less that 3 weeks!!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  Keep your eyes open on our here & … Continue reading

Posted in WODs | Comments Off on Tuesday 30/08/16

Monday 29/08/16

CrossFit CBD’s Spring-2016 Food Challenge is on the horizon!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  . Hero WoD – “Tyler” Complete 5 Rounds For Time: … Continue reading

Posted in WODs | Comments Off on Monday 29/08/16

Saturday 27/08/16

Brent showing us good depth in those dips. . Hero WoD – “Luke” Complete For Time: China Town Run 15 Clean & Jerks (70 / 47.5 kg) China Town Run 30 Toes To Bar China Town Run 45 Wall Ball … Continue reading

Posted in WODs | Comments Off on Saturday 27/08/16

Friday 26/08/16

Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  More info to come!! . Hero WoD – “Ledesma” Complete As Many Rounds/Reps … Continue reading

Posted in WODs | Comments Off on Friday 26/08/16

Thursday 25/08/16

Cardio Chaos! .  WoD – “Whats The Rule At The Farmers Table??” Tabata Time! Tabata Row / Assault Bike (Calories) Tabata Farmers Carry* (AHAP) Tabata Row / Assault Bike (Calories) Tabata Farmers Carry* (AHAP) Tabata Row / Assault Bike* (Calories) … Continue reading

Posted in WODs | Comments Off on Thursday 25/08/16

Wednesday 24/08/16

Are you ready to clean things up in time for summer??? Get on board and learn what real food can do for you. . WoD – “Weightlifting Wednesday” At 0:00 Every Min On The Min x 8 Mins: 1 Squat … Continue reading

Posted in WODs | Comments Off on Wednesday 24/08/16

Tuesday 23/08/16

Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  Keep your eyes open on our here & our social media. More info … Continue reading

Posted in WODs | Comments Off on Tuesday 23/08/16

Monday 22/08/16

Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  More info posted this week!! . Hero WoD – “Bell” 3 Rounds For … Continue reading

Posted in WODs | Comments Off on Monday 22/08/16

Saturday 20/08/16

Chris getting some Burpee action!  . Hero WoD – “Hansen” Complete 5 Rounds For Time: 30 Kettlebell Swings (32 / 24 kg) 30 Burpees 30 Sit Ups . Fair amount of volume as all Hero WoDs have. Be sure you … Continue reading

Posted in WODs | Comments Off on Saturday 20/08/16

Friday 19/08/16

  . Hero WoD – “Josh” Complete For Time: 21 Overhead Squats (42.5 / 30 kg) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull ups . Fair amount of pull-up volume. You need a … Continue reading

Posted in WODs | Comments Off on Friday 19/08/16

Thursday 18/08/16

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

Posted in WODs | Comments Off on Thursday 18/08/16

Wednesday 17/08/16

Announcing the 2016 WoD on the RoD Games will be on Saturday 29th October. This will be our 4th annual inter-Box competition. Its designed as a fun day of events where we get to do the CrossFit AND have fun … Continue reading

Posted in WODs | Comments Off on Wednesday 17/08/16

Tuesday 16/08/16

We are ALWAYS watching you! 😉 . WoD – “Team Running!” In Teams of 2 Complete For Time: Run 1600m 80 Abmat Sit-Ups* Run 800m . Partners will swap up the running every 200m. The “Dainty Run” is your run route … Continue reading

Posted in WODs | Comments Off on Tuesday 16/08/16

Monday 15/08/16

Happy Birthday Coach Steph!!! . Hero WoD – “J.T” For Time: 21 – 15 – 9 (reps): Handstand Push Ups Ring Dips Push ups . Big WoD on the upper body. Scale as needed in the volume department Time Cap 21 Mins … Continue reading

Posted in WODs | Comments Off on Monday 15/08/16

Saturday 13/08/16

Di V & Rach  . Hero WoD – “Hotshots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (62.5 / 42.5 kg) 7 Strict Pull Ups Chinatown Run . Big WoD. Scale as needed in volume or load, … Continue reading

Posted in WODs | Comments Off on Saturday 13/08/16