CrossFit CBD

ROD

  • Lululemon
  • Mobility Challenge
  • News
  • Paleo
  • Rock Tape
  • ROD
  • WODs
  • Work out of the day
    WOD

    Rooftop of Dreams
    ROD

    Back for more?
    Member Booking

    Monday 24th March

    Happy Monday! Well we are into the final week of the Reebok CrossFit Open. Hope you have been listening to your body and have pulled back when necessary. Be smart this week and lets get ourselves through it safely, and … Continue reading

    Posted in ROD | Comments Off on Monday 24th March

    Wednesday 19th March

    Hump Day!! Please remember, 14.4 will be held on Friday lunch and evening instead of Saturday. Book yourself accordingly. Remember to always listen to your body. If you’re feeling worse for wear sub out one of the tasks today and … Continue reading

    Posted in ROD | Comments Off on Wednesday 19th March

    Tuesday 18th March

    So 14.3 closes today. Another chapter in the CrossFit Games history is in the books. Today we will keep it relatively safe as to keep our bodies in fine fettle for the upcoming 14.4. Don’t fret though, we’ll ramp it … Continue reading

    Posted in ROD | Comments Off on Tuesday 18th March

    Monday 17th March

    Happy St Patricks Day!!!!! Tis’ a day to enjoyed among friends and to celebrate with a glass of the black stuff (coffee we mean. What else were you thinking of???). Remember, we are 3 weeks into a taxing competition. So … Continue reading

    Posted in ROD | Comments Off on Monday 17th March

    Wednesday 12th March

    Remember to always listen to your body. If you’re feeling worse for wear sub out one of the  tasks today and get the mobility in   A): Level 1 – Power Snatch + Hang Power Snatch, 6 x 1+1 (Focus is … Continue reading

    Posted in ROD | Comments Off on Wednesday 12th March

    Tuesday 11th March

    How’d the long weekend treat you all?? Hope you all got to relax a bit. Now it’s over with it’s time to knuckle down and get back to some good honest training. Remember to always listen to your body. If … Continue reading

    Posted in ROD | Comments Off on Tuesday 11th March

    Thursday 6th March

    Happy Thursday folks! Hope your week has been going well.Also we hope that you are coping well with this weeks WODs too! There has ben a fair amount of work done so far. Your work capacity has been awesome to … Continue reading

    Posted in ROD | Comments Off on Thursday 6th March

    Wednesday 5th March

    Hump Day!!!     A): Dead Lift 3 x 5. Heavier than before if possible, same load on all sets. Level 2*: Every minute on the minute for 5 mins of: 4 DL’s @ 70-80% Notes: Good ol’ Dead Lift. Now … Continue reading

    Posted in ROD | Comments Off on Wednesday 5th March

    Tuesday 4th March

    How is the body faring after 14.1 and the gymnasty WOD yesterday?? Hope you are all looking after yourselves. In the next few weeks we will write in a few “catch up” areas. This will enable you to get some … Continue reading

    Posted in ROD | Comments Off on Tuesday 4th March

    Monday 3rd March

    Been a week since the last ROD post (we wanted to keep it low key so everyone would be in fine fettle for 14.1). Now we are into the Open we can look to keep up our training. The Open … Continue reading

    Posted in ROD | Comments Off on Monday 3rd March

    Tuesday 18th February

    More prep for the upcoming Comps! Let’s go!!   A): NC Comp WOD #1: Find Your 3 Rep Max Front Squat – No Racks! – (Rules: 10 mins warm up, then 1 min rest, then 5 mins of “comp” time). … Continue reading

    Posted in ROD | Comments Off on Tuesday 18th February

    Monday 17th February

    Some NC Comp and/or CrossFit Open prep! Let’s go!!   A): NC Comp WOD #2: 40 single arm KB swings (24/16kg) 10m Goblet Lunge 15 Burpee Box Jumps 100 Double Unders 20 Toes to Bar (Strict 10 Minute time cap). … Continue reading

    Posted in ROD | Comments Off on Monday 17th February

    Thursday 13th February

    Who’s in the mood to do burpees?!?!?   A): Barbell Bent Over Row 5 x 8 (Each set is a working set, build on them, only if form is perfect).   NOTES:  Make sure the back stays perfectly flat and keep the … Continue reading

    Posted in ROD | Comments Off on Thursday 13th February

    Wednesday 12th February

    When you do something, do it right. Deep I know, must be hump day syndrome! Lol.   A): Push Jerk 3 – 3 – 3. Split Jerk 2 – 2 – 2 (Each set is a working set, build on … Continue reading

    Posted in ROD | Comments Off on Wednesday 12th February

    Tuesday 11th February

    More Open prep today folks. Stay happy throughout training, and enjoy every moment. 🙂   A): 6 sets of the following complex: 1 Power Snatch + 1 Hang Power Snatch (Time limit of 15 mins to build to a “heavy” … Continue reading

    Posted in ROD | Comments Off on Tuesday 11th February

    Monday 10th February

    As we draw closer to the Open (and for some of you the NC Comp), it’s time to get that fitness in check, but also listen to your body too. If you want to be at a level to be … Continue reading

    Posted in ROD | Comments Off on Monday 10th February

    Thursday 6th February

    Hope this week is going well for you. If the volume or intensity is too much, then learn to listen to your body and take it easy. Maybe don’t do all of this or look into a rest day soon. … Continue reading

    Posted in ROD | Comments Off on Thursday 6th February

    Wednesday 5th February

    We’re only a few weeks out from the Open so you will notice the strength stuff becoming more on a maintenance basis in a week or two, and we’ll be adding a fair amount of skill work as well as … Continue reading

    Posted in ROD | Comments Off on Wednesday 5th February

    Tuesday 4th February

    Silly me! I forgot to post this in time! If you get a chance to, get some or all of these in this week.   A): Dead Lift 3 x 5 (Add 2-5kg from last time round).   NOTES: As always with … Continue reading

    Posted in ROD | Comments Off on Tuesday 4th February

    Wednesday 29th January

    The food challenge is nearly upon us (starts this saturday!!). Are you prepping yourself accordingly? Is the cupboard still full of all the Christmas treats? Is your fridge full of “healthy” fruits? Are you still enjoying lots of frothy milk … Continue reading

    Posted in ROD | Comments Off on Wednesday 29th January

    Tuesday 28th January

    Another hot week on the cards folks. Make sure you’ve been getting enough water on board 🙂 Have a nice day 🙂 A): BB Bent Over Row 5 x 8 NOTES: Concentrate hard on keeping pure form throughout. This movement … Continue reading

    Posted in ROD | Comments Off on Tuesday 28th January

    Thursday 23rd January

    A): Back Squat 3 x 5 (attempt 1-3 kg more than last week) NOTES: With the overhead squat being in the WOD yesterday this may be too much for your body to cope with. Listen to your body and give … Continue reading

    Posted in ROD | Comments Off on Thursday 23rd January

    Wednesday 22nd January

    Nice and simple today folks. A bit of Dead lifting and some much needed mobility. If you need or want to (& more importantly, that you actually are able to, recovery, etc). Catch up with one piece from either Monday … Continue reading

    Posted in ROD | Comments Off on Wednesday 22nd January

    Tuesday 21st January

    Sorry for the delay on this ROD post, I was too busy counting the skills that are being sprayed on the planter boxes. Apparently there are 6 so far but I only count 5! Ah well back to the drawing … Continue reading

    Posted in ROD | Comments Off on Tuesday 21st January

    Monday 20th January

    We’re less than 5 weeks out from the start of this years Open. We are gonna start to add more and more pieces in the ROD programming aimed at helping your Open prep. (The main programming will also address this … Continue reading

    Posted in ROD | Comments Off on Monday 20th January

    Thursday 16th January

    Still drinking that H2O?? nice spicy ones for you today – short and sweet!   Any queries or questions about anything, come grab a coach. A): Tabata Double Unders (Thats one tabata consisting 8 rounds of 20 sec on/ 10 … Continue reading

    Posted in ROD | Comments Off on Thursday 16th January

    Wednesday 15th January

    Howdy folks. Heatwave is still here, so we’ll repeat yesterdays sentiments. Please ensure that you stay well hydrated throughout. Go top up that glass of water, and keep on eating as normal (sometimes in the heat our appetites can drop). … Continue reading

    Posted in ROD | Comments Off on Wednesday 15th January

    Tuesday 14th January

    Hey folks. Today marks the start of a heatwave. Please ensure that you stay well hydrated throughout. Go top up that glass of water, and keep on eating as normal (sometimes in the heat our appetites can drop). On the … Continue reading

    Posted in ROD | Comments Off on Tuesday 14th January

    Monday 13th January

    Another week closer to the Open folks (registration opens this Wednesday just so you know, head over to games.crossfit.com if you are interested). With that in mind programming in the ROD will start to reflect that. We will still have … Continue reading

    Posted in ROD | Comments Off on Monday 13th January

    Thursday 9th January

    Sunny, Sun sun Sun!! We’re heading into a period of nice hot weather (which is awesome!), make sure you keep well hydrated throughout. add more water than usuual into your daily intake and your WODs will be just fine. 🙂 … Continue reading

    Posted in ROD | Comments Off on Thursday 9th January

    Wednesday 8th January

    Are you doing enough mobility? Just sayin’ A): Barbell Bent Over Row 5 x 8 NOTES: We have changed the sets and rep sequences to up the ante and help build that strong upper back. The extra volume may cause … Continue reading

    Posted in ROD | Comments Off on Wednesday 8th January

    Tuesday 7th January

    More fun fun fun!! A): STRICT Handstand Push Ups. 12 mins to get as many reps as possible. NOTES: Working to your hardest scale try to get as many full range of motion reps in your body. One caveat though, … Continue reading

    Posted in ROD | Comments Off on Tuesday 7th January

    Monday 6th January

    Soooooo, a new year is upon us once again. It’s that time of year where we look back at our successes and our failures; what was good, and what was bad. Don’t feel bad or feel distain for those failures, … Continue reading

    Posted in ROD | Comments Off on Monday 6th January

    Thursday 2nd January 2014!

    The R.O.D will recommence in earnest on Monday 6th January!! Soooooo, a new year is upon us once again. It’s that time of year where we look back at our successes and our failures; what was good, and what was … Continue reading

    Posted in ROD | Comments Off on Thursday 2nd January 2014!

    Wednesday 18th December

    One week till Christmas!!! Yay!!! But on a semi serious note have you thought about what you want to achieve in 2014?? By all means enjoy the “silly” season and relax, eat, be merry and all that. But also take … Continue reading

    Posted in ROD | Comments Off on Wednesday 18th December

    Tuesday 17th December

    One week till Christmas!!! Yay!!! But on a semi serious note have you thought about what you want to achieve in 2014?? By all means enjoy the “silly” season and relax, eat, be merry and all that. But also take … Continue reading

    Posted in ROD | Comments Off on Tuesday 17th December

    Monday 16th December

    What a great weekend for CF CBD. First up, a great turnout for the Xmas WOD on the ROD and also big congrats to our athletes who were involved at the comp in CF Moorabbin. You gave it your all … Continue reading

    Posted in ROD | Comments Off on Monday 16th December

    Friday 13th December

    Good luck tomorrow to all our guys ‘n gals involved in the Moorabbin Comp. Try your best and your’ll do yourselves proud. We already are! 🙂 A): N/A B): N/A No ROD at all today, either take the day off … Continue reading

    Posted in ROD | Comments Off on Friday 13th December

    Thursday 12th December

    A): Barbell Bent Over Row 3 x 10. NOTES: try to get heavier than last week but only on the condition that the form is PERFECT. We’re looking for a straight, flat, tight back and for the barbell to make … Continue reading

    Posted in ROD | Comments Off on Thursday 12th December

    Wednesday 11th December

    Hump Day !! A): Dead Lift 3 x 5 (only add 2.5kg-5kg to last time).   NOTES: As always form is crucial! When you do the DL your form should be impeccable and should look the same whether you’re lifting … Continue reading

    Posted in ROD | Comments Off on Wednesday 11th December

    Tuesday 10th December

    To all our guys ‘n gals involved at the Moorabin comp on Saturday. Start to prepare now, get the body and mind right. Start planning your meals for the day (remember to stick to foods that you’re lard used to … Continue reading

    Posted in ROD | Comments Off on Tuesday 10th December

    Monday 9th December

    Summers here……… Oh hang on a minute !!!!!! A): Strict Press 3 x 5 (Only add on 0.5kg-2.5kg t last time). NOTES: As always midline stability is crucial to the press. Brace, brace, brace! Really focus on squeezing everything from your toes … Continue reading

    Posted in ROD | Comments Off on Monday 9th December

    Friday 6th December

    Friday baby !!!!!! A): Tabata Push Up vs Sit Ups  NOTES: Lovely little piece this. You are all familiar with the versus tabata protocol. You will alternate between push ups and sit ups for a total of 12 intervals. That is 6 … Continue reading

    Posted in ROD | Comments Off on Friday 6th December

    Wednesday 4th December

    Hey guys. Awesome weather today eh? A): Trunk Time!  4 minutes of  the “Dead Bug” (2 rounds of 2 mins! Rest 4 mins between sets). NOTES: We had this in the main programming last week, and for most people it was their first exposure … Continue reading

    Posted in ROD | Comments Off on Wednesday 4th December

    Tuesday 3rd December

    Hey guys. Hope you’ve been enjoying the ROD stuff. Hit me up with any feedback you have. In the meantime keep on turning up and smashing it each day! It’s been awesome to watch. Best. Community. Ever! A): Barbell Bent … Continue reading

    Posted in ROD | Comments Off on Tuesday 3rd December

    Monday 2nd Decmeber

    Summertime !!!!! A): Strict Pull Ups, 3 x 10. (17 mins max time on this). NOTES: Hey there! Summer has arrived!!! Yah!! Anyways back to fitness business. The objective here is to not lose any of the strength that we … Continue reading

    Posted in ROD | Comments Off on Monday 2nd Decmeber

    Friday 29th November

    If you haven’t already check out the website from your phone. We had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!!   Anyways back to business.   A): Tabata … Continue reading

    Posted in ROD | Comments Off on Friday 29th November

    Thursday 28th November

    If you haven’t already check out the website from your phone. We had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!!   Anyways back to business.   A): 12 … Continue reading

    Posted in ROD | Comments Off on Thursday 28th November

    Wednesday 27th November

    If you haven’t already check out the website from your phone. We had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!!   Anyways back to business.   A): Front … Continue reading

    Posted in ROD | Comments Off on Wednesday 27th November

    Tuesday 26th November

    Apologies on the delay if these posts. Our website was down for a few hours yesterday whilst we had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!! Anyways … Continue reading

    Posted in ROD | Comments Off on Tuesday 26th November
    Work out of the day
    WOD

    Rooftop of Dreams
    ROD

    Back for more?
    Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss