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    Tuesday 19th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Tuesday 19th August

    Monday 18th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Monday 18th August

    Thursday 14th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Thursday 14th August

    Wednesday 13th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Wednesday 13th August

    Tuesday 12th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Tuesday 12th August

    Monday 11th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Monday 11th August

    Thursday 7th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Thursday 7th August

    Wednesday 6th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Wednesday 6th August

    Tuesday 5th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Tuesday 5th August

    Monday 4th August

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Monday 4th August

    Monday 28th, Tuesday 29th, Wednesday 30th July

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Monday 28th, Tuesday 29th, Wednesday 30th July

    Wednesday 23rd July

      Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest … Continue reading

    Posted in ROD | Comments Off on Wednesday 23rd July

    Tuesday 22nd July

      Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest … Continue reading

    Posted in ROD | Comments Off on Tuesday 22nd July

    Monday 21st July

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Monday 21st July

    Thursday 17th July

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. Lets get after some! As always please listen to your body. If it ain’t on, it … Continue reading

    Posted in ROD | Comments Off on Thursday 17th July

    Wednesday 16th July

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Lets get after some! As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!   Wednesday 16th July … Continue reading

    Posted in ROD | Comments Off on Wednesday 16th July

    Tuesday 15th July

      Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest … Continue reading

    Posted in ROD | Comments Off on Tuesday 15th July

    Monday 14th July

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember: “practice makes perfect, and perfect practice makes permanent”. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Monday 14th July

    Thursday 3rd July

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. Lets get after some!   As always please listen to your body. If it ain’t on, … Continue reading

    Posted in ROD | Comments Off on Thursday 3rd July

    Wednesday 2nd July

        Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.   Lets get after some!   As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise! … Continue reading

    Posted in ROD | Comments Off on Wednesday 2nd July

    Tuesday 1st July

    NEW MONTH!!!! CrossFit Games 2014 is in 26 days!!! Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. As always please listen to your body. … Continue reading

    Posted in ROD | Comments Off on Tuesday 1st July

    Monday 30th June

    Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. As always please listen to your body. If it ain’t on, it ain’t on!! rest and … Continue reading

    Posted in ROD | Comments Off on Monday 30th June

    Wednesday 25th June

    Deload week !!!!!!!!! After last weeks heaviness (not to mention the general heavy – esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!! This week is to be treated as a way … Continue reading

    Posted in ROD | Comments Off on Wednesday 25th June

    Tuesday 24th June

    Deload week !!!!!!!!! After last weeks heaviness (not to mention the general heavy – esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!! This week is to be treated as a way … Continue reading

    Posted in ROD | Comments Off on Tuesday 24th June

    Monday 23rd June

    Deload week !!!!!!!!! After last weeks heaviness (not to mention the general heavy – esqe nature of continually WODding), its time to take things down a notch and lighten up. Literally!! This week is to be treated as a way … Continue reading

    Posted in ROD | Comments Off on Monday 23rd June

    Wednesday 18th June

    Only 80 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading

    Posted in ROD | Comments Off on Wednesday 18th June

    Tuesday 17th June

    Only 81 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading

    Posted in ROD | Comments Off on Tuesday 17th June

    Monday 16th June

    Only 82 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading

    Posted in ROD | Comments Off on Monday 16th June

    Thursday 12th June

    Only 85 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading

    Posted in ROD | Comments Off on Thursday 12th June

    Wednesday 11th June

    Only 86 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading

    Posted in ROD | Comments Off on Wednesday 11th June

    Monday 9th June & Tuesday 10th June

    Only 87 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to … Continue reading

    Posted in ROD | Comments Off on Monday 9th June & Tuesday 10th June

    Thursday 29th May

        A): Every Minute On The Minute, for 12 Minutes of: 1 Strict Muscle Up & 2-3 Kipping MU’s – OR – 3-5 Strict Pull Ups (Note: Looking to unbroken for as long as possible. If scaling on pull-ups, … Continue reading

    Posted in ROD | Comments Off on Thursday 29th May

    Monday 26th May – Wednesday 28th May

    Apologies on the lack of posts recently. Sometime hard to grab the time to get it online. Also we are now just over 14 weeks out from the Allstars competition. So our focus will very much have that in mind. … Continue reading

    Posted in ROD | Comments Off on Monday 26th May – Wednesday 28th May

    Thursday 15th May

    It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading

    Posted in ROD | Comments Off on Thursday 15th May

    Wednesday 14th May

    It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading

    Posted in ROD | Comments Off on Wednesday 14th May

    Tuesday 13th May

    It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading

    Posted in ROD | Comments Off on Tuesday 13th May

    Monday 12th May

    It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US.  It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since … Continue reading

    Posted in ROD | Comments Off on Monday 12th May

    Tuesday 6th May

    Skill work Tuesday. Build that up that bag of tricks!!   Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in. A): Hang Squat Snatch, … Continue reading

    Posted in ROD | Comments Off on Tuesday 6th May

    Monday 5th May

    Happy Cinco De Mayo folks!!   (Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in). A): Rowing! Row 2000m, rest 3 mins, row 500m … Continue reading

    Posted in ROD | Comments Off on Monday 5th May

    Thursday 1st May

    Thurs   A): 12 mins Skill work on the Handstand Push Up (evenly split your time on both strict and kipping), then go straight into…. 3 Minute AMRAP of Kipping HSPU   Form tips: Midline stabilisation! Look to focus your efforts on … Continue reading

    Posted in ROD | Comments Off on Thursday 1st May

    Wednesday 30th April

    Hump Day!!   A): 50 Toes To Bar for QUALITY and for TIME: (Aim is to get as efficient as possible with your movement & try stringing together reps where possible) Strict 8 Minute time cap!     Form tips: … Continue reading

    Posted in ROD | Comments Off on Wednesday 30th April

    Tuesday 29th April

    Good honest work to build that strength up!   Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in. A): Strict Pull Up, 5 x … Continue reading

    Posted in ROD | Comments Off on Tuesday 29th April

    Monday 28th April

    Happy Monday folks!! Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get some mobility in. A): Barbell Bent Over Row, 5 x 10 (Aim is to get … Continue reading

    Posted in ROD | Comments Off on Monday 28th April

    Tuesday 22nd & Wednesday 23rd April

    Remember ANZAC Day is this Friday. There are some changes to our usual timetable. In place of the normal classes is just the one class @ 9:30am. If you were unable to get in to the class, treat it either … Continue reading

    Posted in ROD | Comments Off on Tuesday 22nd & Wednesday 23rd April

    Wednesday 16th Apri

    Remember this weekend is Easter Weekend. There are some changes to our usual timetable. In place of the normal classes are: Good Friday: 1 class @ 10am Easter Saturday: 2 classes @ 8am, 9am Easter Monday: Closed, rest up for … Continue reading

    Posted in ROD | Comments Off on Wednesday 16th Apri

    Tuesday 15th April

    Remember this weekend is Easter Weekend. There are some changes to our usual timetable. In place of the normal classes are: Good Friday: 1 class @ 10am Easter Saturday: 2 classes @ 8am, 9am Easter Monday: Closed, rest up for … Continue reading

    Posted in ROD | Comments Off on Tuesday 15th April

    Monday 14th April

    We’re back!!! After a couple of weeks with minimal ROD programming to recover from the Open its time to kicking again! We hope you have taken stock of your Open journey and have an idea on what you want/need to … Continue reading

    Posted in ROD | Comments Off on Monday 14th April

    Tuesday 8th April

    Hello CBDer’s Happy April!!! How have you been recovering from the Open? As you may or may not have noticed there hasn’t been much prescription from the ROD these past two weeks. This has not been an oversight or us … Continue reading

    Posted in ROD | Comments Off on Tuesday 8th April

    Wednesday 26th March

    Hump Day!! We will be going for a post Open Lunch this Saturday after Barbell Hour. If you would like to come make it known to us asap please. We are thinking of going to one of the three following places: Trunk … Continue reading

    Posted in ROD | Comments Off on Wednesday 26th March

    Tuesday 25th March

    Hey CBDer’s, happy Tuesday! Hope your all feeling good and raring to tackle some good WoDs this week! Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and get … Continue reading

    Posted in ROD | Comments Off on Tuesday 25th March
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