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    Saturday 19/08/17

    Hero month is here!! . Hero WoD: “Nick”  .  Complet 12 Rounds For Time: of: 10 Dumbbell Hang Squat Cleans (20 / 15 kg) 6 Handstand Push Up on the Dumbbells   This WoD was created to honour. Click here to see … Continue reading

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    Friday 18/08/17

     WoD: Huffy Puffy!! 3 Rounds, Each For Time: Row 600m / 35 (25) Calorie Bike 100 Double Unders . >>New Round Starts Every 7 Minutes<< . Interval work!! Its effective, its gets you places. It hurts, both physically & mentally. We … Continue reading

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    Thursday 17/08/17

    Oly Strength WoD: Cleaning House For Load: Power Clean 2 – 2 – 2 – 2 – 2 – 2 – 2 . Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to the lifts … Continue reading

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    Wednesday 16/08/17

    Hero month is here!! . Partner Hero WoD: “Rahoi”  .  Complete As Many Rounds As Possible in 12 Minutes of: 12 Box Jumps (24″ / 20″) 6 Thrusters (42.5 / 30 kg) 6 Burpee Over Bar   This WoD was created to … Continue reading

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    Tuesday 15/08/17

    Strength WoD: Come On Down!! For Load: Back Squat 5 – 4 – 3 – 2 – 1 . Heavy Day!! The decsending rep scheme continues forth. Form withstanding try to build the weight on each set. Strive for NO MISSES at … Continue reading

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    Monday 14/08/17

    Hero month is here!! . Partner Hero WoD: “Ricky”  .  Complete As Many Rounds As Possible in 20 Minutes of: 10 Pull Ups 5 DB/KB Deadlifts (Heavy) 8 Push Press (62.5 / 42.5 kg)   This WoD was created to honour U.S. … Continue reading

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    Saturday 12/08/17

    Hero month is here!! . Hero WoD: “Marston”  .  Complete As Many Rounds As Possible in 20 Minutes of: 1 Deadlift (184 / 129 kg) 10 Toes To Bar 15 Burpee Over Bar   This WoD was created to honour Special Warfare … Continue reading

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    Friday 11/08/17

    Strength WoD: Countdowning For Load: Thruster 10 – 8 – 6 – 4 – 2 . Heavy Day!! You may have noticed a theme in some of your recent strength days with this rep scheme. It is an elegant way of … Continue reading

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    Thursday 10/08/17

    Hero month is here!! . Hero WoD: “Nate”  .  Complete As Many Rounds As Possible in 20 Minutes of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32 / 24 kg)   This WoD was created to honour Chief Petty … Continue reading

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    Wednesday 09/08/17

    Oly Strength WoD: ” Schplittin’!! “ For Load: Split Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 . Olympic lifting is equal parts strength, speed, & mobility. Add in all the technical nuances to … Continue reading

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    Tuesday 08/08/17

     Hero month is here!! . Hero WoD: “Loredo”  .  Complete 6 Rounds For Time of: 24 Air Squats 24 Push Ups 24 Walking Lunges China Town Run   This WoD was created to honour U.S. Army Staff Sergeant Edwardo Loredo, 34, of … Continue reading

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    Monday 07/08/17

     WoD: Making Good Every 3 Minutes For 15 Minutes (5 Rounds): 20 / 15 Calorie Row or Bike 10 Snatch (55 / 37.5 kg) . Super way to kick off our week! This ones bites a bit more than you’d like … Continue reading

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    Saturday 05/08/17

    Hero month is here!! . Hero WoD: “Hammer”  .  Complete 5 Rounds, Each For Time: 5 Power Cleans (62.5 / 42.5 kg) 10 Front Squats (62.5 / 42.5) 5 Push Jerks (62.5 / 42.5) 20 Pull Ups >>REST exactly 1:30 after … Continue reading

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    Friday 04/08/17

    Oly Strength WoD: All The Snatches! For Load: [A]: Muscle Snatch 3 – 3 – 3 [B]: Power Snatch 3 – 3 – 3 – 3 – 3 [C]: Snatch Pulls 3 – 3 – 3 . Olympic lifting is … Continue reading

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    Thursday 03/08/17

     Hero month is here!! . Hero WoD: “DG”  .  Complete As Many Rounds As Possible In 10 Minutes of: 8 Toes To Bar 8 Dumbbell Thrusters (15’s  / 10’s) 12 Dumbbell Walking Lunges (Same DB’s)   This WoD was created to … Continue reading

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    Wednesday 02/08/17

     WoD: “Just Six Cornetto’s” For Total Time: 6 Rounds: 500m Row >> Start a new ’round’ every 4 minutes << . Some like the Barbell. Some like the Gymnastics side. Some even like Burpees!! All these things require capacity & … Continue reading

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    Tuesday 01/08/17

    Hero month is here!! . Hero WoD: “Barraza”  .  Complete As Many Rounds As Possible In 18 Minutes of: 7 – 11 Run (*NEW*) 9 Deadlifts (125 / 84 kg) 6 Burpee Bar Muscle Ups   This WoD was created to … Continue reading

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    Monday 31/07/17

    Strength WoD: Countdown For Load: Overhead Squat 10 – 8 – 6 – 4 – 2 . Heavy Day to kick off the week! The Overhead Squat is equal parts Strength, Flexibility, Mobility, & Technique to name but a few. Use … Continue reading

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    Friday 28/07/17

    WoD: “Core Values”   Complete 5 Rounds For Time of: 30 Dumbbell Walking Lunges 20 Russian Kettlebell Swings 10 V – Ups . You may not notice it but your midline is being asked to work on all three moves. … Continue reading

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    Thursday 27/07/17

    WoD: “Chasing Glory”   Complete As Many REPs As Possible in 11 Minutes of: 50 (35) Calorie Row / 45 (30) Calorie Bike 40 Alternating Dumbbell Snatch (22.5 / 15 kg) 30 Triple Unders 20 Muscle Ups . An ‘Open Style’ … Continue reading

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    Wednesday 26/07/17

    WoD: “Quadalapalooza!”   Complete As Many Rounds As Possible in 25 Minutes of: 20 Air Squats 15 Push Ups 10 Box Jump Overs (24 / 20 “) . The week so far has seen short & intense, then heavy & technical, … Continue reading

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    Tuesday 25/07/17

    Strength WoD: “Oly Oly Oly!!” For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy AND Technical. Say what??? Yes both can … Continue reading

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    Monday 24/07/17

    Benchmark WoD: “Fran”   For Time: 21 – 15 – 9 (reps): Thrusters (42.5 / 30 kg) Pull Ups . The most famous WoD of them all! When you visit another Box in another Country on your travels & the … Continue reading

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    Saturday 22/07/17

    WoD: “Strongman Saturday  In Teams Of 3 Complete As Many Rounds As Possible In 20 Minutes of: 50 m Farmers Carry* (HEAVY) 100 m D-Ball Carry* (HEAVY) China Town Run . Next person can start working when person ahead goes on … Continue reading

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    Friday 21/07/17

    WoD: “Vintage”  Complete As Many Rounds As Possible in 7 Minutes of: 7 Deadlift (75% of last weeks 5rm) 14 Pistol Squats, Alternating 21 Double Unders . Heavy MetCon today. The barbell is to be treated with respect (& so is your … Continue reading

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    Thursday 20/07/17

    WoD: “Trap Door!”   5 Rounds For Reps: 1 Minute, Sumo Deadlift High Pulls (35 / 25 kg) 1 Minute, Overhead Squats (35 / 25 kg) 1 Minute, Calorie Rower 1 Minute, REST . Today as all about how many … Continue reading

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    Wednesday 19/07/17

    Strength WoD: “All The Single Barbells!” For Load: Strict Press 1 – 1 – 1 – 1 Push Press 1 – 1 – 1 – 1 Push Jerk 1 – 1 – 1 – 1 . The trifecta of overhead lifting! … Continue reading

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    Tuesday 18/07/17

    WoD: “Bonanza!!”   Complete As Many Rounds As Possible (‘AMRAP’) in 4 Minutes: 8 Back Squat (50 / 35 kg) 8 Front Squat (50 / 35 kg) 8 Burpee . REST 2 Mins . ‘AMRAP’ in 4 Minutes: 6 Back Squat 6 … Continue reading

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    Monday 17/07/17

    CBD Benchmark WoD: “Alexander”  3 Rounds For Time: 17 Box Jumps (24 / 20″) 7 Power Clean & Jerks (60 / 40 kg) 17 Kettlebell Swings (32 / 24 kg) . Hitting up a CBD Benchmark WoD. This one is … Continue reading

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    Saturday 15/07/17

    WoD: “Splitting Hairs” Every 3 Minutes For 24 Minutes (8 Rounds): Row 300m / 250m (18/12 Cals if on Assault Bike) 6 Strict Handstand Push Ups 9 Toes To Bar   Super interval session designed to hold consistency in the … Continue reading

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    Friday 14/07/17

    WoD: “Cluster-Fluff”  Complete As Many REPS As Possible in 9 Miuntes of: 2 Clusters (52.5 / 35 kg) 30 Double Unders 4 Clusters 30 Double Unders 6 Clusters 30 Double Unders 8 Clusters 30 Double Unders 10 Clusters…….. Continue adding … Continue reading

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    Thursday 13/07/17

    Strength WoD:   For Load: Deadlift 5 – 5 – 5 – 5 – 5 . What is CrossFit? Its Functional Movement. What is Functional Movement? Its the carry-over effect of a movement replicating similar movement patterns used in “everyday … Continue reading

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    Wednesday 12/07/17

    PRE WoD: Bulletproofing #5 Shoulder & Midline Stability Focused, Come in & find out!! . These are your bulletproofing pieces that you will see featuring throughout July. What is it you say? Well lets just keep that between us CBDer’s now … Continue reading

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    Tuesday 11/07/17

    WoD: Doozy! Complete As Many Rounds/Reps As Possible in 4 Mins: 27 (21) Calorie Row 27 Alt Dumbbell Snatch 27 Pull up . REST 4 MINUTES . ‘AMRAP’ Again in 4 Mins: 24 (18) Calorie Row 24 Alt Dumbbell Snatch 24 Pull … Continue reading

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    Monday 10/07/17

    WoD: “Beef Jerky!”  For Time: 30 Push Jerks (70 / 47.5 kg) 100 Kettlebell Swings (24 / 16 kg) 30 Push Jerks (70 / 47.5 kg) . Not two weeks ago you were given a WoD with 25 Push Jerks … Continue reading

    Posted in WODs | Comments Off on Monday 10/07/17

    Saturday 08/07/17

    WoD: “Steady As She Goes” Every Minute On The Minute x 30 Minutes, Alternate Between: Min 1: Calorie Row, 50 seconds Min 2: Dead-Ball To Shoulder, 50 secs Min 3: Calorie Assault Bike, 50 secs Min 4: Kettlebell Waiters Walking … Continue reading

    Posted in WODs | Comments Off on Saturday 08/07/17

    Friday 07/07/17

    Strength WoD:   For Load: Back Squat 5 – 5 – 5 – 5 – 5 . If you had to choose just one strength move that you could do for the rest of your life the Back Squat would … Continue reading

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    Thursday 06/07/17

    WoD: “Smooth Criminal” Complete As Many REPS As Possible in 20 Minute of: 5 Pull Ups 10 Push Ups 15 Box Jumps (24 / 20″) China Town Run   Today is a great workout to try new things out on your gymnastics. … Continue reading

    Posted in WODs | Comments Off on Thursday 06/07/17

    Wednesday 05/07/17

    WoD: Feng Shui  Complete As Many REPS As Possible in 15 Minutes of: 50 – 40 – 30 – 20 – 10 (reps) Kettlebell Swing (24 / 16 kg) Ab-Mat Sit Up . …. Once you complete the above rep … Continue reading

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    Tuesday 04/07/17

    WoD: Born Free (of grip!) Complete As Many REPS As Possible in 6 Mins: MAX Reps Power Snatch (52.5 / 35 kg) **’EMOM’ 6 Toes To Bar** REST 3 MINUTES AMRAP in 6 MINUTES: MAX Reps Hang Snatch (52.5 / 35 kg) … Continue reading

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    Monday 03/07/17

    WoD: Shaken Not Stirred! Every 90 Seconds For 15 Minutes (10 Rounds) Complete: 10 Thrusters (35 / 25 kg) 10 Burpees   Intervals to kick off your week! Move fast, move well & hustle! Hold the standards. Form is priority as … Continue reading

    Posted in WODs | Comments Off on Monday 03/07/17

    Saturday 01/07/17

    WoD: Sorry eh! Complete As Many REPS As Possible in 20 Minutes of: 100 Wall Ball Shots (9 / 7 kg, 10ft) 75 Dumbbell Push Press (20 / 15 kg) 50 Overhead Sit Ups (20 / 15 kg plate) 25 DBL … Continue reading

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    Friday 30/06/17

    WoD: Dem Quads Tho! Complete As Many Rounds As Possible in 20 Minutes of: 10 Dumbbell Squat Cleans (20 / 15 kg) 15 Pull Ups 20 Box Jumps (24 / 20 “)   The variability of using dumbbells rather than … Continue reading

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    Thursday 29/06/17

    Strength WoD: For Load: Hang Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3   Some good work on the olé Olympic Lifting! The snatch & all its variants are a wonderfully complex movement. It … Continue reading

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    Wednesday 28/06/17

     2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS WEDNESDAY NIGHT!! . WoD – “Hands-On Work” Every 4 Minutes For 4 Rounds (16 mins), Complete: 20 Deadlifts (60 / 40 kg) 15 Toes To Bar 10 Hang Power Cleans (60 / … Continue reading

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    Tuesday 27/06/17

     2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS IN E.O.B WEDNESDAY!! . SKILLs & DRILLs: Inversion & Handstandy Shenanigans!! . Getting upside-down is not just reserved for the kiddo’s! We wanna join in too!! Inversion is all about body awareness … Continue reading

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    Monday 25/06/17

     2115nine CBD Hoody PreSale Link Here PRE-SALE ENDS IN THREE DAYS!! . WoD – “True Extension” Complete For Time: 50 Medicine Ball Cleans 25 Push Jerks (70 / 47.5 kg) 50 Medicine Ball Cleans . The Med Ball Clean is … Continue reading

    Posted in WODs | Comments Off on Monday 25/06/17

    Saturday 24/06/17

     2115nine CBD Hoody PreSale Link Here WoD –  Complete For Time: 50 – 40 – 30 – 20 – 10 (reps) Wall Ball Shots (9 / 7 kg, 10ft) Box Jumps (24 / 20 ” Box) . The wall ball … Continue reading

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    Friday 23/06/17

     2115nine CBD Hoody PreSale Link Here WoD –  “Single Leg Nation!” Complete As Many Rounds As Possible in 3 Minutes of: 6 Power Cleans (52.5 / 37.5 kg) 6 Front Rack Lunges (52.5 / 37.5 kg) . Rest 1 Minute. … Continue reading

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    Thursday 22/06/17

     2115nine CBD Hoody PreSale Link Here WoD –  “Skill & Sweat!” [A]: For Time: 30 Muscle ups (Scale to 60 Pull Ups & 60 Ring Dips broken into sets of 5 each). . [B]: For Distance: 10 Minute Row or … Continue reading

    Posted in WODs | Comments Off on Thursday 22/06/17
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