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    Friday 23/02/18

      WoD: “Mental Fitness” . Every Minute On The Minute, For 21 Minutes (7 Rounds): Min 1: 12 / 9 Assault Bike Calories Min 2: 8 10m Shuttle Runs Min 3: 15 / 12 Rowing Calories . We call this WoD … Continue reading

    Posted in WODs | Comments Off on Friday 23/02/18

    Thursday 22/02/18

      WoD: “18.Hero” For Time: . 21 – 15 – 9 (Reps): Dumbbell Snatch (22.5 / 15 kg) Burpee Over The Dumbbell . 600m Seamstress Run after each round :). . Will we see these the Dumbbell Snatch & Burpee appear in … Continue reading

    Posted in WODs | Comments Off on Thursday 22/02/18

    Wednesday 21/02/18

      WoD: “Heavy & Technical” For Time: . 5 – 4 – 3 – 2 – 1 (Reps): Hang Squat Cleans Ring Muscle Ups . Barbell loading increases as the Reps Decrease  Men = 70 / 75 / 80 / 85 / … Continue reading

    Posted in WODs | Comments Off on Wednesday 21/02/18

    Tuesday 20/02/18

      Strength WoD: For Load: Sumo Deadlift 5 – 5 – 5 – 5 – 5 . The Sumo Deadlift is an awesome alternative to the conventional Deadlift. It can offer up some new adaptation, build that all important posterior chain, … Continue reading

    Posted in WODs | Comments Off on Tuesday 20/02/18

    Monday 19/02/18

      WoD: “Cara” . Complete As Many Rounds As Possible in 16 Minutes of: 16 Thrusters (35 / 25 kg) 200m Row 18 Box Jumps (24 / 20″) . Special CBD Benchmark WoD to celebrate the birth of Coach Karl’s second … Continue reading

    Posted in WODs | Comments Off on Monday 19/02/18

    Saturday 17/02/18

      WoD: “16.4/17.4 in Reverse” . For Time: 55 Handstand Push Ups 55 Calorie Row 55 Wall Balls (9 / 6 kg, 10 / 9 ft) 55 Deadlifts (102 / 70 kg) . Hold the standards. Form is priority as always. … Continue reading

    Posted in WODs | Comments Off on Saturday 17/02/18

    Friday 16/02/18

      WoD: “Toe The Line” For MAX REPs . With A Clock Set For 12 Minutes: 1 Min of Toes To Bar 1 Min of Box Jump Overs (24 / 20″) 2 Mins of Toes To Bar 2 Mins of Box … Continue reading

    Posted in WODs | Comments Off on Friday 16/02/18

    Thursday 15/02/18

      WoD: “How Low Can You Go ???” . Complete As Many Rounds As Possible in 10 Minutes of: 8 Dumbbell Squat Snatch (22.5 / 15 kg) 30m Shuttle Run (5m out & back x3) . Scaling in CrossFit is often seen … Continue reading

    Posted in WODs | Comments Off on Thursday 15/02/18

    Wednesday 14/02/18

      Strength WoD: For Load: Hang Power Clean 3 – 3 – 3 – 3 – 3 – 3 – 3 . Getting our Geek on today with some OLY work. Working this movement specifically allows us to train the faster … Continue reading

    Posted in WODs | Comments Off on Wednesday 14/02/18

    Tuesday 13/02/18

      WoD: “Dumbbell Fran – ish – Kinda!” . For Time: 21 Dumbbell Thrusters (22.5 / 15 kg) 21 Pull Ups 42 Double Unders 15 Dumbbell Thrusters 15 Pull Ups 30 Double Unders 9 Dumbbell Thrusters 9 Pull Ups 18 Double … Continue reading

    Posted in WODs | Comments Off on Tuesday 13/02/18

    Monday 12/02/18

      WoD: “The Relentless Pursuit” . Every 4:30 For 18 Mins (4 Rounds): China Town Run 21 Kettlebell Swings (24 / 16 kg) 12 Burpees . This scheme look familiar? It should do. Its a burpee variation of the benchmark WoD … Continue reading

    Posted in WODs | Comments Off on Monday 12/02/18

    Saturday 10/02/18

      WoD: “Dumbfound” . Complete As Many Rounds As Possible in 14 Minutes: 7 Dumbbell Deadlifts (20’s / 15’s) 14 DB Front Rack Lunges (20’s / 15’s) 21 Wall Ball Shots (9 / 7 kg, 10/9 ft) . With the CrossFit … Continue reading

    Posted in WODs | Comments Off on Saturday 10/02/18

    Friday 09/02/18

      Open WoD: “11.1 / 14.1” . Complete As Many Rounds As Possible in 10 Minutes: 30 Double Unders 15 Snatches (35 / 25 kg) . Classic Open WoD done here many a time before. This is equal parts conditioning & … Continue reading

    Posted in WODs | Comments Off on Friday 09/02/18

    Thursday 08/02/18

     Strength WoD: For Load: Push Press 5 – 5 – 5 – 5 – 5 . Classic sets & rep scheme. Five sets of Five is a great way to build the overall strength balance in the body. Not going … Continue reading

    Posted in WODs | Comments Off on Thursday 08/02/18

    Wednesday 07/02/18

    WoD: “Savoury” For Time: 9 – 7 – 5 (Reps) of: Hang Squat Clean (70 / 50 kg) Bar Muscle Up . More technically laden WoD today but no less intense. The weight is heavy & the grip demands are … Continue reading

    Posted in WODs | Comments Off on Wednesday 07/02/18

    Tuesday 06/02/18

    WoD: “Spinning Wheels” Each “AMRAP” Scored For Reps: . Complete As Many REPS As Possible in 3 Minutes 24 Kettlebell Swings (24 / 16 kg) 24 Box Jumps (24″ / 20″) MAX Calories Row or Assault Bike . >> REST 90 Secs … Continue reading

    Posted in WODs | Comments Off on Tuesday 06/02/18

    Monday 05/02/18

     WoD: “Upside Down Nicole” For Reps: Complete As Many Rounds As Possible in 20 Minutes of: China Town Run MAX Reps Handstand Push Ups . Big start to the week again with this CBD Benchmark! We’ve done this WoD a couple … Continue reading

    Posted in WODs | Comments Off on Monday 05/02/18

    Saturday 03/02/18

     WoD: “Being Prepared” For Rounds & Reps: Complete As Many Rounds As Possible in 20 Minutes of: Overhead Walking Lunge with a Dumbbell, 8m (22.5 / 15 kg) 8 Burpees Over The Dumbbell Overhead Walking Lunge with a Dumbbell, 8m (22.5 … Continue reading

    Posted in WODs | Comments Off on Saturday 03/02/18

    Friday 02/02/18

     Strength WoD: For Load: Back Squat 1 – 5 – 1 – 10 – 1 – 20 . This a FANTASTIC strength builder WoD! If you’ve ever done our infamous 1-10-1-20-1-30 WoD in the past you will know what to … Continue reading

    Posted in WODs | Comments Off on Friday 02/02/18

    Thursday 01/02/18

     WoD: “A Revisit, Or Is It??”  Complete For Time: 10 Dumbbell Snatch (22.5 / 15 kg) 15 Burpee Box Jump Overs (24″ / 20″) 20 Dumbbell Snatch 15 Burpee Box Jump Overs 30 Dumbbell Snatch 15 Burpee Box Jump Overs … Continue reading

    Posted in WODs | Comments Off on Thursday 01/02/18

    Wednesday 31/01/18

      WoD: “Duracell Bunny”  Complete 10 Rounds For REPs of: 30 Seconds of Thrusters (42.5 / 30 kg) REST 30 Seconds 30 Seconds of Double Unders REST 30 Seconds . . You remember Open WoD “17.5”? Yep that little doozy! This a … Continue reading

    Posted in WODs | Comments Off on Wednesday 31/01/18

    Tuesday 30/01/18

      WoD: “No Time To Think!”  Complete As Many Rounds As Possible in 7 Minutes of: 21 Kettlebell Swings (24 / 16 kg) 9 Toes To Bar . . Super simple, short & spicy! When you see a couplet like this … Continue reading

    Posted in WODs | Comments Off on Tuesday 30/01/18

    Monday 29/01/18

      WoD: “Working On That Twerkin’ !!”  Complete 3 Rounds For Time of: 500m Row 10 Squat Clean & Jerks (60 / 40 kg) . . What better way to kick off your week than a classic couplet like today. Row … Continue reading

    Posted in WODs | Comments Off on Monday 29/01/18

    Saturday 27/01/18

     WoD: “Open 13.1” Complete As Many As Rounds As Possible in 17 Miuntes of: 40 Burpees 30 Snatch (35 / 20 kg) 30 Burpees 30 Snatch (61 / 35 kg) 20 Burpees 30 Snatch (75 / 45 kg) 10 Burpees … Continue reading

    Posted in WODs | Comments Off on Saturday 27/01/18

    Friday 26/01/18

    WoD: “G’Day Mate!!” PARTNER WOD!! In Teams of Two…… Complete As Many As Rounds As Possible in 26 Miuntes of: 26 Wall Balls (9 / 7, 10ft) 18 Kettlebell Swings (24 / 16 kg) . >> One partner will Run … Continue reading

    Posted in WODs | Comments Off on Friday 26/01/18

    Thursday 25/01/18

    WoD: “Cindy in a Boat” For Rounds & Reps: Complete As Many As Rounds As Possible in 15 Miuntes of: 2 Rounds of “Cindy” 20 / 15 Calorie Row . >> A Round of “Cindy” is: 5 Pull Ups, 10 … Continue reading

    Posted in WODs | Comments Off on Thursday 25/01/18

    Wednesday 24/01/18

    WoD: “Bambi” For Time: 21 – 18 – 15 – 12 (reps) Deadlift (102.5 / 70 kg) China Town Run after each set. . . There are some tried & tested combinations in CrossFit programming that are just so beautiful … Continue reading

    Posted in WODs | Comments Off on Wednesday 24/01/18

    Tuesday 23/01/18

    WoD: “Searching  High & Low For That Fitness” EACH one is scored separately: [A]: AMRAP in 3 Minutes: 9 Dumbbell Thrusters (22.5 / 15 kg) 35 Double Unders . >>REST 2 Mins<< . [B]: AMRAP in 3 Minutes: 35 Double … Continue reading

    Posted in WODs | Comments Off on Tuesday 23/01/18

    Monday 22/01/18

    Strength WoD: For Load: [A]: Strict Press 5 – 5 – 5 . [B]: Overhead Squat 5 – 5 – 5 . Double bubble to kick off the week. The Strict Press is an underrated & under utilised movement. This … Continue reading

    Posted in WODs | Comments Off on Monday 22/01/18

    Saturday 20/01/18

     WoD – “Open Workout 15.5” Complete For Time 27 – 21 – 15 – 9 (reps) of: Row Calories Thrusters (42.5 / 30 kg) . Its CrossFit Open Season & we are but 33 short days away from the start. We … Continue reading

    Posted in WODs | Comments Off on Saturday 20/01/18

    Friday 19/01/18

     [A]: WoD – “Quality Street” Complete 3 Rounds For Quality of: 30 Heavy Russian Kettlebell Swings 20 V – Ups 10 High Box Jumps (no higher than 30/24) . [B]: WoD: In Teams of Two or Three 10 Mins on the … Continue reading

    Posted in WODs | Comments Off on Friday 19/01/18

    Thursday 18/01/18

     WoD – “Dumbstruck” Complete As Many Rounds As Possible in 12 Minutes of: 10 Dumbbell Squat Cleans (22.5 / 15 kg) 5 Strict Handstand Push Ups . Classic bread & butter CrossFit with complimentary movements from a lower body pull to … Continue reading

    Posted in WODs | Comments Off on Thursday 18/01/18

    Wednesday 17/01/18

     WoD – “Fitness Comes In All Forms” Complete As Many Rounds As Possible in 25 Minutes of: 1000m Row 100 Double Unders 1000m Run . There are 10 General Physical Skills in the world of CrossFit. We use these 10 skills … Continue reading

    Posted in WODs | Comments Off on Wednesday 17/01/18

    Tuesday 16/01/18

    Oly WoD’s: “Strength First, Then Capacity” . [A]: Every Minute for 8 Minutes: 3 – Position Power Snatch (Hi-Hang, Hang, Floor) . 2 Mins Transition to…. . [B]: 3 Rounds For REPS: 30 Seconds, Lateral Bar Hops 30 Seconds, MAX Power Snatch … Continue reading

    Posted in WODs | Comments Off on Tuesday 16/01/18

    Monday 15/01/18

    Todays workout is in memory of Emma R. Emma was a former member of CBD who had been a loyal member with us for over 3 years. Sadly she passed two years ago today & will be sorely missed by all who knew her. She will … Continue reading

    Posted in WODs | Comments Off on Monday 15/01/18

    Saturday 13/01/18

    Happy 6th Birthday CrossFit CBD!!! Today we celebrate the way we do best – with a beautiful yet disgusting Partner Workout!! Partner WoD – “Devils Playground” 6 Rounds, 6 Moves, 6 Reps = Devils in the details!! 6 Rounds, EACH For Time: … Continue reading

    Posted in WODs | Comments Off on Saturday 13/01/18

    Friday 12/01/18

     WoD – “Fitness Is Great” 5 Rounds For MAX Reps: Minute 1: MAX Reps Calories on Rower Minute 2: MAX Reps Toes To Bar Minute 3: MAX reps Wall Ball (9 / 7 kg, 10ft) Minute 4: REST . Start … Continue reading

    Posted in WODs | Comments Off on Friday 12/01/18

    Thursday 11/01/18

      Benchmark WoD – “Helen” 3 Rounds For Time: China Town Run 21 Kettlebell Swings (24 / 16 kg) 12 Pull Ups . Classic Benchmark WoD on the menu today!! This one is as intense as they come. The emphasis being first … Continue reading

    Posted in WODs | Comments Off on Thursday 11/01/18

    Wednesday 10/01/18

      Strength WoD – For Load: Deadlift 5 – 5 – 5 – 5 – 5 . Strength Day! Do not underestimate the impact of 5 Heavy sets of 5 Deadlifts! The more experienced you are the more you should know that … Continue reading

    Posted in WODs | Comments Off on Wednesday 10/01/18

    Tuesday 09/01/18

     WoD – “Happy Birthday CrossFit CBD!!” Complete As Many Rounds As Possible in 20 Minutes of: 10 Dumbbell Thrusters (20’s / 15’s kg) 10 Push Ups 60m Dumbbell Farmers Carry . Today marks 6 years since our first official day of … Continue reading

    Posted in WODs | Comments Off on Tuesday 09/01/18

    Monday 08/01/18

     WoD – “Power UP” For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (reps) of: Power Snatch (50 / 35 kg) Box Jumps (24 / 20″) . Lots … Continue reading

    Posted in WODs | Comments Off on Monday 08/01/18

    Saturday 06/01/18

       WoD – “Open Doorway” AMRAP in 14 Minutes of: 60 Wall Balls (9 / 7 kg, 10ft) 800m Block Run 40 Knees To Elbows 30 Power Cleans (62.5 / 42.5 kg) 20 Ring Muscle Ups . Little play on … Continue reading

    Posted in WODs | Comments Off on Saturday 06/01/18

    Friday 05/01/18

       WoD – “SkyHali” For Time: 21 Deadlifts (Bodyweight) 84 Double Unders 15 Deadlifts 60 Double Unders 9 Deadlifts 36 Double Unders . Workouts like the one here are all about moving fast! The bar is intended to be light-to-moderate … Continue reading

    Posted in WODs | Comments Off on Friday 05/01/18

    Thursday 04/01/18

       Strength WoD – For Load: Front Squat 7 – 7 – 7 – 7 – 7  . Heavy Front Squats for the win!! Its been a wee while between drinks for us & the ole Front Squat. This is a … Continue reading

    Posted in WODs | Comments Off on Thursday 04/01/18

    Wednesday 03/01/18

      WoD – “Chase The Pace “ ‘AMRAP’ in 3 Minutes of: 27 (21) Rowing Calories 27 Alt Dumbbell Snatches (22.5 / 15 kg)  MAX Reps Handstand Push Ups >> REST 2 MINS << ‘AMRAP’ in 3 Minutes of: 21 (16) … Continue reading

    Posted in WODs | Comments Off on Wednesday 03/01/18

    Tuesday 02/01/18

    Happy New Year!! We hope its been lovely but it’s time to get back to it!!! …   WoD – “Back To The Grind!” Complete As Many Rounds As Possible in 12 Minutes of: 15 Hang Power Snatch (35 / 25 kg) … Continue reading

    Posted in WODs | Comments Off on Tuesday 02/01/18

    Saturday 30/12/17

    We hope you have had a lovely Christmas time! Last WoD of 2017!! Go out with a Bang!! …   WoD – “Last Dance of 2017” Complete As Many Rounds As Possible in 25 Minutes of: 10 Burpee Box Jumps (24″ / … Continue reading

    Posted in WODs | Comments Off on Saturday 30/12/17

    Friday 29/12/17

    We hope you are having a lovely Christmas time! …   WoD – “No More Dumbbells! ….. For Now!!” 7 Rounds For Time: 250 / 200m Row 10 Toes To Bar . Simple hey? Thats the whole point. CrossFit’s (Paleo) “Bread … Continue reading

    Posted in WODs | Comments Off on Friday 29/12/17

    Thursday 28/12/17

    We hope you are having a lovely Christmas time! …   WoD – “More Dumbbells??” For Time: 25 Dumbbell Front Squats 50 Double Unders 20 Dumbbell Front Squats 40 Double Unders 15 Dumbbell Front Squats 30 Double Unders 10 Dumbbell Front … Continue reading

    Posted in WODs | Comments Off on Thursday 28/12/17

    Wednesday 27/12/17

    We hope you are having a lovely Christmas time! …   WoD – “Blowing Off The Cobwebs” 2 Rounds, Each For Time: 20 / 15 Calories, Rower 10 Dumbbell Push Press 20 Dumbbell Power Cleans 10 Dumbbell Push Press 20 / … Continue reading

    Posted in WODs | Comments Off on Wednesday 27/12/17
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