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 25th 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 Monday 25th November

    Thursday 21st November

    Barbell accessory time!! A): Barbell Bent Over Row 3 x 10 (heavier than last week if possible) NOTES: As always the emphasis here is on your back and how tight and flat you can keep it. Maintain the straightest of … Continue reading

    Posted in ROD | Comments Off on Thursday 21st November

    Wednesday 20th November

    Upside Down Time!! A): Handstand/inversion practice for 10mins. Then max Handstand Push Ups in 3mins NOTES: Work on your hardest scale for 10mins. This maybe a handstand against the wall, free standing handstands or head stands. Try out some hard scales, after all … Continue reading

    Posted in ROD | Comments Off on Wednesday 20th November

    Tuesday 19th November

    Mixing it up!! A): 9 min EMOM of: 3 Ring Dips & 5 Ring Rows. NOTES: get the most out of this EMOM. It may sound and look easy but give it the respect it deserves. This is here to … Continue reading

    Posted in ROD | Comments Off on Tuesday 19th November

    Monday 18th November

    Take note of how your body is feeling. If you are following the extra training we want you monitor how it all going. Not just when you’re in open gym but take note of your WOD performances, are they suffering? … Continue reading

    Posted in ROD | Comments Off on Monday 18th November

    Friday 15th November

    Friday Chill Out Day! A): 12 Min EMOM of: Odd – Ring Dips (6 M, 4 F) Even – Toes 2 Bar, 3-4 reps, Strict! (No kip allowed!) NOTES: This is not meant to be a strenuous task, it’s Friday and it’s … Continue reading

    Posted in ROD | Comments Off on Friday 15th November

    Thursday 14th November

    Pace, Power, Pace! A): 15 Mins to establish a 2RM Power Snatch NOTES: HIP EXTENSION! That is all. Ha Ha no I jest. What I mean by hip extension is you really need to learn to open the hips to … Continue reading

    Posted in ROD | Comments Off on Thursday 14th November

    Wednesday 13th November

    Practice, practice, practice! A): 13 mins to practice life upside down! NOTES: During your adventures in being inverted we want you to have accumulated 3-4 mins of that 12 actually in the handstand hold position. If you’re getting quite good … Continue reading

    Posted in ROD | Comments Off on Wednesday 13th November

    Tuesday 12th November

    Bent Over Rows / Row-DU!! 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 … Continue reading

    Posted in ROD | Comments Off on Tuesday 12th November

    Monday 11th November

    Strict time!!! – Strict Press and Strict Pull Ups !! A): Strict Press 3 x 5, followed by one set of max reps push press at the same weight. NOTES: Only add on 0.5 kg – 2.5kg from last week. … Continue reading

    Posted in ROD | Comments Off on Monday 11th November

    Thursday 7th November

    Floor Press!! and  Power Cleans!   A): Floor Press 3 x 8 NOTES: This may be the first time you are about to do a floor press. Don’t fret its quite a simple one to get right. Unfortunately it’ also very easy … Continue reading

    Posted in ROD | Comments Off on Thursday 7th November

    Wednesday 6th November

    Strict Pull Ups and Tabata Row!! A): Strict Pull Ups 3 x 8 NOTES: it’s critically important to keep on top of your strict pull ups. Making these stronger will only serve to enhance your kipping as well as building … Continue reading

    Posted in ROD | Comments Off on Wednesday 6th November

    Monday 4th November

    Deadlifts and Bent Over Rows! 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 … Continue reading

    Posted in ROD | Comments Off on Monday 4th November

    Week 3, Friday 1st November

    Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading

    Posted in ROD | Comments Off on Week 3, Friday 1st November

    Week 3, Thursday 31/10/13

    Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading

    Posted in ROD | Comments Off on Week 3, Thursday 31/10/13

    Week 3, Wednesday 30/10/13

    Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading

    Posted in ROD | Comments Off on Week 3, Wednesday 30/10/13

    Week 3, Tuesday 29/10/13

    Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading

    Posted in ROD | Comments Off on Week 3, Tuesday 29/10/13

    Week 3, Monday 28/10/13

    Welcome to the ROD Athlete Program!! Please please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to … Continue reading

    Posted in ROD | Comments Off on Week 3, Monday 28/10/13

    Week 2, Friday 25/10/13

    Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading

    Posted in ROD | Comments Off on Week 2, Friday 25/10/13

    Week 2, Thursday 24/10/13

    Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading

    Posted in ROD | Comments Off on Week 2, Thursday 24/10/13

    Week 2, Wednesday 23/10/13

    Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading

    Posted in ROD | Comments Off on Week 2, Wednesday 23/10/13

    Week 2, Tuesday 22/10/13

    Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading

    Posted in ROD | Comments Off on Week 2, Tuesday 22/10/13

    Week 2, Monday 21/10/13

    Welcome to the ROD Athlete Program week 2! Please make sure to read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the … Continue reading

    Posted in ROD | Comments Off on Week 2, Monday 21/10/13

    Week 1, Friday

    Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : … Continue reading

    Posted in ROD | Comments Off on Week 1, Friday

    Week 1, Thursday

    Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : … Continue reading

    Posted in ROD | Comments Off on Week 1, Thursday

    16/10/13 – Week 1, Wednesday

    Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email.   … Continue reading

    Posted in ROD | Comments Off on 16/10/13 – Week 1, Wednesday

    15/10/13 – Week 1, Tuesday

    Welcome to the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email.   … Continue reading

    Posted in ROD | Comments Off on 15/10/13 – Week 1, Tuesday

    14/10/13 – Week 1, Monday

    Today marks the first post on the ROD Athlete Program! Please read the “Training Guidelines” page and the “How It All Works” page to familiarise yourself with everything. Please post your results, good or bad to us via the comments … Continue reading

    Posted in ROD | Comments Off on 14/10/13 – Week 1, Monday

    Welcome to ROD

    Coming soon!

    Posted in ROD | Comments Off on Welcome to ROD
    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