Author Archives: admin

 WoD: “You Got Abs??” Complete 3 Rounds For Time  of: Seamstress Run 15 Overhead Squats Hanging L – Sit for time equal to OHSQ time . M: 42.5kg —|— W: 30kg . The long weekend is over. Someone won the … Continue reading →

 WoD: “Open Time!!” Complete 10 Rounds For REPS  of: 30 Seconds of Burpees REST 30 Seconds 30 Seconds of Dumbbell Thrusters REST 30 Seconds . M: pair of 20kg —|— W: pair of 15kg . It’s Grand Final day here … Continue reading →

 800g Nutrition WoD (Retest): “Annie” For Time  50  – 40 – 30 – 20 – 10: Double Unders Sit Ups . Upon completion head straight into….. 150 Russian Kettlebell Swings For Time . M: 32kg —|— W: 24kg . OR … Continue reading →

 WoD: “Strict” On A 25 Min Running Clock Complete The Following…… . Complete As Many Rounds As Possible in 5 Minutes: 10 Strict Pull Ups 20 Push Ups 30 Air Squats Complete As Many Rounds As Possible in 5 Minutes: … Continue reading →

 Strength WoD: “On The Front Line” For Load  Front Squat: 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1  . Heavvvvvvveeeeeyyyyy Day!! The front squat is an amazing tool to … Continue reading →

 2019 CBD Benchmark Cycle WoD – “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 Clean & Jerks 9 Toes To Bar … Continue reading →

  WoD – “Filthy Fifty” Complete The Following For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunge 50 Knees To Elbows 50 Push Press (Bar) 50 Barbell or banded Good Mornings. 50 Wall Ball Shots 50 … Continue reading →

 WoD: “Pump Up The Jam” Complete As Many Rounds As Possible in 20 Minutes  of: 800m Block Run Max Reps Push Ups in 1 minute* . It’s Friday. It’s time to round out the working week with a simple but oh … Continue reading →

 WoD: “Hanging By A Thread” Complete For Time: 30 Hang Cleans REST 1 Min 20 Hang Cleans REST 1 Min 10 Hang Cleans . M & W: Choose loading. All three sets are to increase in weight as the reps … Continue reading →

2019 CBD Benchmark Cycle WoD – Retest “16.3” Complete As Many Rounds As Possible in 7 Minutes of: 10 Power Snatch 3 Bar Muscle Up . M: 35 kg —|— W: 25 kg . If you aren’t aware yet of what that … Continue reading →

 WoD: “Devils Own” Complete 3 Rounds For Time  of: 50 Air Squats 7 Strict Handstand Push Ups 10 Dumbbell Devils Press . Come out fighting on those on those air squats but don’t lose sense for your form. Don’t underestimate … Continue reading →

 Strength WoD: “Ded” For Load & REPs [A]: Deadlift: 7 – 7 – 7 – 7 [B]: Strict Pull Ups: 3 x MAX Reps. . Getting after it in double fashion to kick off your week. The number 7 is a … Continue reading →

WoD: “Cardio Is Hardio” Complete For Time: Row 3000m 300 Double Unders Run 3200m . Going very long today. This week has posed some very interesting and different types of your fitness. You hit some very heavy squats Wednesday, we had … Continue reading →

WoD: “Burning Up” Complete 5 Rounds For Time  of: 1 Minute Handstand Hold 21 Toes To Bar . Fantastic workout to develop heaps of bodyweight strength and also develop that body awareness too. The Handstand holds can be time accumulated … Continue reading →

2019 CBD Benchmark Cycle WoD – “Hope” Complete 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 of Chest To Bar Pull ups REST … Continue reading →

 Strength WoD: “Booty Call” For Load  Back Squat: 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1  . Getting after some heavy weight today. The back squat is arguably the biggest bang for … Continue reading →

 WoD: “Beach Season” Complete 4 Rounds For Time  of: Seamstress Run (600m) 15 Floor Press . M: 62.5kg —|— 42.5kg :W . Great workout to work on your ability to push the pace today. We are mainly alluding to the runs that open each … Continue reading →

 WoD: “Red Sea” Complete As Many Rounds As Possible in 15 Minutes  of: 20 Wall Ball Shots 15 Dumbbell Deadlifts 10 Alternating Dumbbell Hang Clean & Split Jerks . M: Two 22.5kg ‘DBs’ for the Deadlift. One 22.5kg ‘DB’ for the C&J … Continue reading →

 WoD: “Locomotive” In Teams of 2: Complete For Time : 100 Calories, Row or  Bike 100 Medicine Ball Cleans 100 Shoulder To Overhead 100 Toes To Bar 100 Sumo Deadlift High Pulls 100 Medicine Ball Cleans 100 Calories, Row or … Continue reading →

 Strength WoD: “Weighed Down” For Load  Weighted Strict Pull Up: 3 – 3 – 3 – 3 – 3 1 – 1 – 1 – 1 – 1 . Time to get one gain train!! Ten sets to find out … Continue reading →

WoD: “Rolling Thunder” Complete 5 Rounds For Time  of: 15 Hang Squat Cleans 30 Push ups . M: 62.5kg —|— 42.5kg :W . The barbell is back and it comes packing a full bodied punch! This workout, as simple as it … Continue reading →

WoD: “Up Ship Creek” Complete 4 Rounds of: Row 500m . Rest 3 Mins between rounds . Days like these are good for the soul. They are also very much needed in a good strength & conditioning program. Not all single modality … Continue reading →

WoD: “Semisonic” Complete As Many Rounds As Possible in 15 Minutes of: 12 Alternating Dumbbell Snatch 9 Burpees To Target 6 Muscle Ups . M: 22.5kg —|— W: 15kg . Going on from yesterdays #MoD on insta. Wait! Hang on a minute, you … Continue reading →

 800g Nutrition WoD: “Annie” For Time  50  – 40 – 30 – 20 – 10: Double Unders Sit Ups . Spring is here at last!! And with it brings us new focus. This month we are holding the 800g Nutrition … Continue reading →

 Hero WoD: “Morrison” Complete The Following Rep Scheme For Time:  50 – 40 – 30 – 20 – 10 Wall Ball Shots Box Jumps Kettlebell Swings . M: 9kg Ball to 10ft. 24” Box. 24kg ‘kb’ —-|—- W: 6kg Ball … Continue reading →

 Hero WoD: “Daniel” Complete For Time:  50 Pull ups China Town Run 21 Thrusters 800m Block Run 21 Thrusters China Town Run 50 Pull Ups . M: 42.5kg —-|—- W: 30kg . This workout was created to honour Army Sgt … Continue reading →

 Strength WoD: “All Pressed Out” For Load  [A]: Strict Press: 1 – 1 – 1 – 1 – 1 [B]: Push Press: 3 – 3 – 3 – 3 – 3 . Two very important and foundational lifts to help … Continue reading →

 Hero WoD: “Sham” Complete 7 Rounds For Time:  11 Deadlifts 100m Sprint* . M / W: Bodyweight Deadlift. *= In true CFCBD style the 100m will be unique to us! There will be three choices: Run: 1 lap of the stairwell. Row: … Continue reading →

2019 CBD Benchmark Cycle WoD – Hero WoD “J.T” Complete For Time: 21 – 15 – 9 (reps) Handstand Push-Ups Ring Dips Push Ups . This WoD was created to honour In honour of Navy Petty Officer 1st Class Jeff Taylor, … Continue reading →

2019 CBD Benchmark Cycle WoD (Retest) –  “20/20 Vision” Every Minute On The Minute, For 20 Minutes, Complete: 1 (Squat) Snatch . We use the Benchmark Cycle WoD Series to see where we our fitness is stacking up in the … Continue reading →

 Hero WoD: “René” Complete 7 Rounds For Time:  China Town Run 21 Walking Lunges 15 Pull Ups 9 Burpees . This workout was created to honour Danish Army Sgt. René Brink Jakobsen of Vang, Denmark. Click here to see when it first posted … Continue reading →

 2019 CBD Benchmark Cycle WoD – Hero WoD “D.T” Complete 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks . M: 70 kg —|— W: 47.5 kg . You didn’t think we’d forgotten about these had … Continue reading →

WoD: “Swan Lake” Complete As Many Rounds As Possible in 12 Minutes of: 48 Double Unders 12 Dumbbell Hang Split Snatch Rest 30 Seconds after each round. . M: 22.5kg —|— W: 15kg . Fun workout on the menu today!! We recently saw the … Continue reading →

 Strength WoD: “Fronting Up” For Load  Front Squat: 7 – 7 – 7  – 7 – 7 . Big numbers. Big effort. Big outcome!! The number 7 is a gnarly number to hit. It blurs that fine line between absolute … Continue reading →

WoD: “Sisyphus” Complete 5 Rounds For Time: China Town Run 20 Push Ups 20 Straight-Leg Sit Ups . Not a barbell in sight. This one is a grinder. The title suggests that will will very much feel like you are … Continue reading →

WoD: “All Washed Up” With a 9 Minute Clock: Row 1250m / 1000m Then in the remaining time….. MAX-Reps Wall Ball Shots . M: 9kg ball to 10ft. —|— W: 6kg ball to 9ft. . Simple. Elegant. Downright effective. No … Continue reading →

 Hero WoD: “Arnie” Complete For Time:  21 Turkish Get Ups, Right Arm 50 Kettlebell Swings 21 Single Arm Overhead Squats, Left Arm 50 Kettlebell Swings 21 Single Arm Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get Ups, Left … Continue reading →

WoD: “Upside Down You Killing Me!” Complete For Time: 75 Handstand Push Ups . Single modality workouts are hugely important to developing well rounded fitness. Work these in conjunction with lots of variance and skill and you can prosper very … Continue reading →

 Hero WoD: “DG” Complete As Many Rounds As Possible in 10 Minutes of:  8 Toes To Bar 8 Dumbbell Thrusters 12 Dumbbell Lunges . M: pair of 15kg DB —|— W: pair of 10kg DB . This workout was created to honour U.S. … Continue reading →

 Hero WoD: “Taylor” Complete 4 Rounds For Time:  China Town Run 5 Burpee Muscle Ups . This workout was created to honour U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky. Click here to see when it first posted on … Continue reading →

 Strength WoD: “Ham & Cheese Strings” For The SAME Load  Deadlift: 5 – 10 – 15 – 20 . We are gonna work those ‘hammies’ hard today!! So today we are asking that you get used to moving a LARGE … Continue reading →

 WoD: “Snatching Things” Complete 5 Rounds For Time: 50 Double Unders 6 Power Snatch . M: 60kg —|— W: 40kg . Beautiful couplet today go high skill. This workout embodies the very best of what CrossFit has to offer. The … Continue reading →

 Hero WoD: “Omar” Complete For Time:  10 Thrusters 15 Burpees Over Bar 20 Thrusters 25 Burpees Over Bar 30 Thrusters 35 Burpees Over Bar . M: 42.5kg —|— W: 30kg . This workout was created to honour U.S. Army First Lieutenant Omar … Continue reading →

 Strength WoD: “Hanging With The Best Of Them” For Load  Hang Power Clean: 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 . The hang power clean is a wicked movement for … Continue reading →

 Hero WoD: “TK” Complete As Many Rounds As Possible in 20 Minutes of:  8 Strict Pull ups 8 Box Jumps 12 Kettlebell Swings . M: 36″ Box. 32kg KB —|— W: 30″ Box. 24kg KB . This workout was created … Continue reading →

 WoD: “Costly” Complete The Following For Time:  7 Front Squat 50 Double Unders* 6 Front Squat 50 Double Unders 5 Front Squat 50 Double Unders 4 Front Squat 50 Double Unders 3 Front Squat 50 Double Under 2 Front Squat … Continue reading →

 Hero WoD: “Randy” Complete For Time:  75 Power Snatch . M: 35kg —|— W: 25kg . This workout was created to honour Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member. Click here to see when it first … Continue reading →

 WoD: “Belly Up!” Complete The Following Rep Scheme For Time,  21 – 15 – 9: Strict Handstand Push Ups Toes To Bar . New week. New day, Fresh start! Today we come out punching with this gymnastics bonanza. Don’t come in … Continue reading →

 Partner Version of Hero WoD: “The Lyon” 10 Rounds For Time (5 rds each) of:  7 Squat Clean 7 Shoulder To Overhead 7 Burpee Chest To Bar Pull Ups . Partners will complete an entire round & then swap over. … Continue reading →