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Saturday 10/12/16

On the 1st Day of Christmas CrossFit CBD Gave To Me……. Hero WoD: “Rene” 7 Rounds For Time: China Town Run 21 Walking Lunges 15 Pull Ups 9 Burpees . If you have a weight vest wear it. 45 Min … Continue reading

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Friday 09/12/16

Pre WoD: Heavy Singles Take 10 Minutes to hit 3 heavy singles on the Deadlift . NO maxing out! NO misses. Hit a weight heavier than you will do in the upcoming WoD . WoD: “Float Like A Butterfly” 5 … Continue reading

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Thursday 08/12/16

Strength WoD: “Who Da Jerk?” For Load: Push Jerk 3 – 3 – 3 – 3 – 3 . Prescribing 5 sets rather than 7. Make EVERY set a challenge! First working set should be around at least the 80% … Continue reading

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Wednesday 07/12/16

WoD: “Cliffhanger” AMREP in 7 Minutes: 3, 6, 9, 12, 15, 18, etc, …… Power Snatch (52.5 / 37.5 kg) Toes To Bar . Climb the ladder as far as you can in the 7 Minutes. Add on 3 reps … Continue reading

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Tuesday 06/12/16

WoD: “Alarm Bells” AMRAP in 3 Minutes: 27 (21) Calorie Row 27 Single Arm DB Snatch (15 / 10 kg) REST 3 Mins AMRAP in 3 Minutes: 21 (16) Calorie Row 21 Single Arm DB Snatch (20 / 15 kg) … Continue reading

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Monday 05/12/16

. Strength WoD: “The Four Tops” For Load: Back Squat 4 – 4 – 4 – 4 . Tempo today is 20X1 . After Bash: Double Tabata Tabata Push Ups Tabata Superman Hold (Hold Hollow Hold during 10 sec “rest”) … Continue reading

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Saturday 03/12/16

. WoD: “Filthy Fifty” Complete For Time: 50 Box Jumps (24 / 20″) 50 Jumping Pull Ups 50 Kettlebell Swings (16 kg) 50 Walking Lunges 50 Knees To Elbow 50 Push Press (20 / 15 kg) 50 Hip Extensions 50 … Continue reading

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Friday 02/12/16

. WoD: “The Devils Press” AMRAP in 7 Minutes of: 14 Wall Balls (9 / 7, 10ft) 7 Devils Press (2 x 15 / 2 x 10 kg) . The Devils Press: Grab your DB’s in hands, perform a push-up/burpee, … Continue reading

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Thursday 01/12/16

. WoD: “Just Go!” Teams of 3: As Many Calories in 15 Minutes of: 21 – 18 – 15 – 12 – 9 – 6 – 3: Assault Bike Calories Rower Calories . Working in “follow the leader” fashion. You each … Continue reading

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Wednesday 30/11/16

. WoD: “The BIG Clean Complex” 6 Sets For Load: of: High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang … Continue reading

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Tuesday 29/11/16

. WoD: “Lost In Transition” AMRAP in 20 Minutes: of: China Town Run 7 Muscle Ups . Lots of scale options on offer. Scale As Needed. . Post number of Rounds to Beyond The Whiteboard. The Strict Muscle Up

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Monday 28/11/16

“Go Bel!!” . WoD: “Betty’s Dream” 7 Rounds, Each For Time: of: 7 Sumo Deadlift High Pulls 7 Front Squats 7 Push Jerks 30 Seconds REST after each round. (55 / 37.5 kg) . Just you & the barbell. Nowhere … Continue reading

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Saturday 26/11/16

“Getting all kinds of Gymnasty on the Rooftop today!” . Strength WoD: “Theres Something (Different) About Mary” As Many Rounds As Possible in 20 Minutes of: 5 Strict Handstand Push Ups 10 Pistol Squats, Alternating 15 Kettlebell Swings (24 / … Continue reading

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Friday 25/11/16

“Anna making this weight look easy!” Pic Credits: Niki Platis . Strength WoD: “Dutch Courage” For Load: (Heave) Snatch Balance + 2 Overhead Squats 1 – 1 – 1 – 1 – 1 – 1 – 1 Also its a … Continue reading

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Thursday 24/11/16

“And Here we go!” Pic Credits: Niki Platis . WoD: “Double Edged Bow” 4 Rounds For Time: 60 Double Unders 30 Ab-mat Sit Ups 15 Deadlifts (85 / 60 kg) . Deadlifts are also to be double overhand, no-hook grip! … Continue reading

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Wednesday 23/11/16

You need Caffeine for a WoD like todays!! Cheers Yannick 🙂 Pic Credits: Niki Platis . WoD A: “Flirting With Fran” AMRAP in 5 Minutes: 21 – 15  – 9 (reps) Thrusters (42.5 / 30 kg) Pull Ups . The 21-15-9 … Continue reading

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Tuesday 22/11/16

“What do you mean i have to go first??” Pic Credits: Niki Platis . WoD: “Sinking Plates” For Time: 40 – 30 – 20 – 10 (reps): Calories, Rower/Assault Bike Ground To Overhead w/Bumper Plate (20 / 15 kg) Burpee … Continue reading

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Monday 21/11/16

Mihali is pumped the week has begun with Squats! Pic Credits: Niki Platis . Super Set A & B together. WoD A: “Lucky Number Seven” For Load: Back Squat 7 – 7 – 7 – 7 – 7 . Tempo … Continue reading

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Saturday 19/11/16

Trent. Pic Credits: Niki Platis . WoD: “Stamination” AMRAP in 30 Minutes: 10 Pull Ups 20 Push Ups 30 Ab-mat Sit Ups 400m Run 20 Pull Ups 30 Push Ups 40 Ab-mat Sit Ups 800m Block Run 30 Pull Ups … Continue reading

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Friday 18/11/16

Nailed it Steph! Pic Credits: Niki Platis . WoD A: “The Ladder” As Many REPs As Possible in 7 Minutes: 2, 4, 6, 8, 10, ………etc Power Snatch (52.5 / 37.5 kg) Pistol Squats, alternating. . Climb as high up … Continue reading

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Thursday 17/11/16

Mild Mannered David!  Pic Credits: Niki Platis . WoD: “Hot Potatoes” 3 Rounds For REPs: 0:00 – 3:00: China Town Run + MAX Calories, Rower or Assault Bike 3:00 – 4:00: MAX Dumbbell Push press (15 / 10 kg) 4:00 – … Continue reading

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Wednesday 16/11/16

Go Sandra! Pic Credits: Niki Platis . Strength WoD: “The Rollercoaster” For Load: Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 . Lift as heavy as you can safely on … Continue reading

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Tuesday 15/11/16

Gotta love a WoD face! Pic Credits: Niki Platis. . Benchmark WoD: “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (62.5 / 42.5 kg) . A true classic, if you don’t know … Continue reading

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Monday 14/11/16

You can always tell when the camera is on you. Isn’t that right Trent?! 🙂 . WoD: “Double Talkin’ Jive” Complete As Many Rounds As Possible in 15 Minutes: 5 Strict Handstand Push Ups 10 Front Squats (62.5 / 42.5) … Continue reading

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Saturday 12/11/16

Congratulations to Jac & Steph who came 6th in the UFT pairs competition today! Pic Credits: Anthony Rogers. . Benchmark WoD: “Kelly” 5 Rounds For Time: China Town Run 30 Box Jumps (24 / 20″) 30 Wall Ball Shots (9kg, 10ft … Continue reading

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Friday 11/11/16

Up up & away! Great work Nikhil!! Pic Credits: Niki Platis . Strength WoD: “Push Push Push” For Load: Strict Press 1 – 1 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 3 – 3 … Continue reading

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Thursday 10/11/16

Yeah Buddy! Pic Credits: Niki Platis . WoD: “All Strung Out!” 21 – 18 – 15 – 12 (reps): Deadlifts (102.5 / 70 kg) China Town Run After Each Round. . 20 Min time Cap . After Bash: Trunk Work … Continue reading

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Wednesday 09/11/16

Congratulations to Mihali for winning the CrossFit CBD Paleo Challenge! Pic Credit: Niki Platis . WoD: “Bergeron Beep Test” Every Minute On The Minute, For As Long As Possible: 7 Thrusters (35 / 25 kg) 7 Pull Ups 7 Burpees … Continue reading

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Tuesday 08/11/16

Congratulations to Rachel for winning the CrossFit CBD Nutrition – Macro’s Challenge! Paleo Challenge winner announced tomorrow. Pic Credit: Niki Platis . WoD: Power Ballard For Time: Row 1000m 50 Single Arm Dumbbell Snatch Row 750m 35 Single Arm Dumbbell … Continue reading

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Monday 07/11/16

The ladies of CBD just Hanging’ out! Pic Credit: Niki Platis . Strength WoD: Big 10! Back Squat 10 – 10 – 10 – 10 . Lifts to done at the tempo of 30X0 These sets are tough at this pace. … Continue reading

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Saturday 05/11/16

Looking STRONG Cera!! Pic Credit: Niki Platis . Skill: Clean Complex 15 Mins to find your best effort on: Power Clean + Hang Power Clean + Hang Squat Clean. . Complex means all three lifts done in sequence without letting … Continue reading

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Friday 04/11/16

Trent regretted his decision to face away from Matt! Their communication had to be on point at this time! Pic Credit: Niki Platis . WoD : Chipping Away To New Heights For Time: 800m Block Run 70 Kettlebell Swings (24 / … Continue reading

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Thursday 03/11/16

We LOVE the Assault Bike! Can’t hide from it, Can’t argue with it or blame it. You just have to get the work done! Pic Credit: Niki Platis . Strength WoD : Globo Day For Load: [A] Weighted, Strict Pull … Continue reading

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Wednesday 02/11/16

Having fun ladies?? . . Benchmark WoD : “Nancy” 5 Rounds For Time: China Town Run 15 Overhead Squats (42.5 / 30 kg0 . Stay active in the shoulders with that bar. 25 Min Time Cap. Scale As Needed. Compare … Continue reading

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Monday 31/10/16

Tom B . . WoD : “Deadly Agile” 21 – 15 – 9 (reps): Deadlift (1.5 BW) Box Jumps (24′ / 20) Rest 5 Mins Then start… WoD : “Twinkle Toes” 21 – 15 – 9 (reps): Calories, Bike or … Continue reading

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Saturday 29/10/16

. The 4th Annual WoD on the ROD Games 2016 = M/M & F/F Pairs! WoD 1a: “Lifting Ladder”. 10 Weights, 60 Seconds for both members to attempt the lift. 30 Seconds transition to next weight. Men’s Loads (KG): 40/55/65/75/85/90/95/100/105/110. Women’s … Continue reading

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Friday 28/10/16

Our 4th Annual in-House Competition is TOMORROW!!  Come on up and watch the action!! . . Benchmark WoD : “Cindy” Complete As Many Rounds As Possible in 20 Minutes: 5 Pull Ups 10 Push Ups 15 Air Squats . Compare … Continue reading

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Thursday 27/10/16

Did you know that our 4th Annual in-House Competition is on THIS SATURDAY!!  Come on up and watch the action!! . .  WoD A: Push Press Re-Test 12 Mins To Find 3 RM Push Press . Take 4 Sets Minimum … Continue reading

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Wednesday 26/10/16

Did you know that our 4th Annual in-House Competition is on THIS SATURDAY!!  Come on up and watch the action!! . .  WoD: Strength Day Every Minute On The Minute (EMOM), For 6 Minutes: 2 Hang Power Cleans ‘EMOM’ x … Continue reading

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Tuesday 25/10/16

LAST WEEK OF THE OFFER! Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “The Never-Ending Story” Complete As Many Rounds/Reps As Possible in 15 Minutes … Continue reading

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Monday 24/10/16

Last week to take advantage of this referral offer. . WoD – “Air Force”   For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every Min On The Min complete 4 Burpees … Continue reading

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Saturday 22/10/16

Only 7 Days until WoD on the ROD 2016 is back!!! If you aren’t participating still try to get up to the Rooftop to cheer on your mates! . WoD – “Snatchin’ Away”   Complete As Many Rounds/Reps As Possible … Continue reading

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Friday 21/10/16

No feeling like a Calorie effort on the Assault Bike!!! Gets you Fit Though!!  Smashing effort Ben! . WoD – “Dat Recovery Though!”   Every 3 Minutes For 18 Minutes (6 Rounds) Complete: 15 Calories, Assault Bike OR Concept 2 … Continue reading

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Thursday 20/10/16

Use those hips! . Pre – Overhead  Strict Press Every 2 Mins For 8 Mins (4 Rounds) 3 Reps . Build load as you go.   WoD: Chan The Man 5 Rounds For Time: 20 Medicine Ball Cleans (9 / … Continue reading

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Wednesday 19/10/16

Getting under Heavy weight is good for the soul! . WoD – “Back Squat”   Strength WoD: Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 . . Lift as heavy as you can … Continue reading

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Tuesday 18/10/16

Julia keeping her game face on for this one! . Benchmark WoD – “Diane”   Complete For Time: 21 – 15 – 9 (Reps): Deadlift (102.5 / 70 kg) Handstand Push Ups . . 15 Min Time Cap. Scale as needed. … Continue reading

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Monday 17/10/16

Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Burping Jackie” Complete For Time: 1000m Row 50 Thrusters (Bar) 30 Burpees . Deceptively tough, go hard, go … Continue reading

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Saturday 15/10/16

Oh the Bells!!! Pre-WoD: The Redemption Run! Run 800m Time Trial . . WoD – “Pyramid Double Helen”   Complete For Time: 1200m Run 63 Kettlebell Swings (24 / 16 kg) 36 Pull Ups 800m Run 42 Kettlebell Swings 24 … Continue reading

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Friday 14/10/16

Sunny days are just round the corner. Are you excited for it?! . WoD – “Rise & Fall”   Complete For Time: 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 (Reps): … Continue reading

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Thursday 13/10/16

Rego for our in-house Comp closes this Saturday! Get your name down if you wan to be part of the action!! . WoD – “Cardio Hardio!”   5 Rounds For Time:: 500m Row 50 Double Unders. . . Pace your … Continue reading

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