WODs

WoD: “Double Or Nothing” With A Clock Set For 12 Minutes: 1 Min of Double Unders 1 Min of Alternating Dumbbell Snatches 2 Mins of Double Unders 2 Mins of Alternating Dumbbell Snatches 3 Mins of Double Unders 3 Mins … Continue reading →

   Oly Strength WoD: Power Clean  3 – 3 – 2 – 2 – 1 – 1 . “19.5” has now come & gone. We have had a wild ride but it has been a hard ride to say the … Continue reading →

 CrossFit Open WoD: “19.5” Complete For Time: “RX” Version.. 33 – 27 – 21 – 15 – 9 (reps) of: Thrusters Chest To Bar Pull ups . M: 43kg. —|— W: 29kg. Time cap: 20 minutes . Complete For Time: “Scaled” Version… … Continue reading →

 Strength WoD: Sumo Deadlift High Pull 5 – 5 – 5 – 5 – 5 . One of CrossFit’s 9 foundational movements this is a classic example of what we call core to extremity movement. Today we are moving a … Continue reading →

 WoD: “Up Ship Creek!” With a Clock Set For 27 Minutes Go As Far As You Can  of: Rowing Metres . **Every 3:00 get off the machine and do 3 Burpees To Plate. Add on 3 Burpees each time thereafter. … Continue reading →

 CBD Benchmark Cycle WoD (Retest) – “Elizabeth” 21 – 15 – 9  (REPs): Squat Cleans (62.5 / 42.5) Ring Dips . We are in the final stages of this years CrossFit CBD Benchmark Cycle. We premiere the 2019/20 series next … Continue reading →

 Oly Strength WoD: Snatch 3 – 3 – 3 – 3 – 3 . The Snatch. The most glorious exhibition of force, power, speed, strength, mobility, balance & coordination ever. This truly is a lift of beauty….. when we get … Continue reading →

 WoD: “Strict Fran, or not??” Choose from Option A or Option B: . Option A: 21 – 15 – 9 (reps) For Time: Thrusters Strict Pull ups . Option B: 3 Rounds For Time: 15 Thrusters 12 Pull ups . … Continue reading →

 CrossFit Open WoD: “19.4” Complete For Total Time: “RX” Version… 3 Rounds of: 10 Snatches 12 Bar Facing Burpees REST 3 MINUTES 3 Rounds of: 10 Bar Muscle Ups 12 Bar Facing Burpees . M: 43kg. —|— W: 29kg. Time cap: 12 … Continue reading →

WoD: “It’s A Trap!!” Complete As Minutes in 12 Minutes of: 9 Dumbbell Deadlifts 6 Burpees 3 Dumbbell Power Cleans . M: 22.5kg. —|— W: 15kg. . As the title suggests you are in for a wild, yet brutal ride today. The … Continue reading →

 Strength WoD: Overhead Squat 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic … Continue reading →

WoD: “Fury Road” Complete As Many REPs As Possible in 2 Minutes of: 20 / 15 Calories MAX-Reps Kettlebell Swings REST 1 MIN Complete As Many REPs As Possible in 2 Minutes of: 20 / 15 Calories MAX-Reps Kettlebell Swings … Continue reading →

WoD: “Cinderella” Complete For Time, or As Far As You Can Go in 20 Minutes of: 5 Strict Pull Ups 10 Push Ups 15 Air Squats 10 Strict Pull Ups 20 Push Ups 30 Air Squats 20 Strict Pull Ups … Continue reading →

WoD: “Big Trouble In Little China Town” Complete As Minutes in 17 Minutes of: China Town Run 21 Wall Ball Shots 12 Dumbbell Snatch (6 L / 6 R) . M: 9kg Ball to 10ft. 25kg DB. —|— W: 6kg Ball … Continue reading →

 Strength WoD: Push Jerk 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . The Push Jerk is a true demonstration on how we utilise what we call “core to extremity” movement. … Continue reading →

 CBD Benchmark Cycle WoD Retest – “The Ghost” Complete 6 Rounds For REPs: 1 Minute, Rowing Calories 1 Minute, Burpees 1 Minute, Double Unders 1 Minute, REST . This is the LAST MONTH of your current CrossFit CBD Benchmark Cycle!! … Continue reading →

 Strength WoD: Deadlift 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . A huge, very gratifying strength movement today, the Deadlift yields with it the potential to move THE most amount … Continue reading →

 Don’t forget to log your “19.2” scores by tonight!! .. WoD: “Smoking Gun” Complete For Time The Rep Scheme 7 – 6 – 5 – 4 – 3 – 2 – 1 of: Strict Muscle Ups Pistol Squat, Left Leg … Continue reading →

Don’t forget to log your scores online at games.crossfit.com  CrossFit Open WoD: “19.2” Complete The Following Work inside of 8 minutes : 25 Toes To Bar 50 Double Unders 15 Squat Cleans (61 / 38 kg) 25 Toes To Bar 50 Double … Continue reading →

 Oly Strength WoD: Power Snatch 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 . Getting a fair dose of volume in on your Olympic lifting today. Starting out with 5’s we … Continue reading →

WoD: “21 Jump Street” Complete 3 Rounds For Time: 50 Double Unders 2 Minutes, Handstand Hold 35 AbMat Sit Ups . “We fail at the margins of our experience” – Coach Greg Glassman, Crossfit founder. Fitness doesn’t always comes in … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-Test): Row 2 km TT . This is the last of your CrossFit CBD Benchmark Cycle for February! AND we only have one more month until the fresh 2019/20 Benchmark Series is released upon us!! (If you … Continue reading →

 WoD: “Tri – Fecta” Complete For Time: 15 Strict Press 30 Burpee Over The Bar 15 Push Press 20 Burpee Over The Bar 15 Push Jerk 10 Burpee Over The Bar . M: 50 kg.  —|—  W: 32.5 kg.  . To … Continue reading →

 Strength WoD: [A]: Weighted Pull Up 3 – 3 – 3 – 3 – 3 [B]: Single Arm Dumbbell Bent Over Row 3 x 10 [C]: For Time: Run 1 (CBD) Mile TT . First day back at school after the … Continue reading →

Have YOU decided if you are going to jump in on the CrossFit Open this year or not?? You have up until Tuesday morning to decide if you want to enter online or not. Jump on games.crossfit.com if you are … Continue reading →

Have YOU decided if you are going to jump in on the CrossFit Open this year or not?? Not sure what we are talking about? Watch the vid below. It’s a couple years old but the general gist is still … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-Test): Strength Test: Front Squat 3 – 3 – 3 – 3 – 3 . We are in the penultimate month of the CrossFit CBD Benchmark Cycle for 2018/19. Who is excited to see the brand … Continue reading →

Have YOU decided if you are going to jump in on the CrossFit Open this year or not?? Not sure what we are talking about? Watch the vid below. It’s a couple years old but the general gist is still … Continue reading →

 Oly Strength WoD: Split Jerk 3 – 3 – 3 – 3 – 3 . Going all technical with the grandest of all overhead lifts – The split jerk!! Hitting heavy sets of 3 today will enable us to get … Continue reading →

 WoD: “Redemption” Complete 3 Rounds For Time of: 15 Power Snatches 15 Thrusters . M: 42.5 kg  –|–  W: 30 kg  . We kick off the week with such a simple and beautiful couplet. This isn’t to negate the actual movements … Continue reading →

 WoD: Unbroken” Complete As Many Rounds As Possible in 16 Minutes of: 50 Unbroken Wall Balls* 50 Kettlebell Swings 35 Unbroken Wall Balls* 35 Kettlebell Swings 20 Unbroken Wall Balls* 20 Kettlebell Swings . M: 9kg ball, 10ft. 24kg KB … Continue reading →

 Oly Strength WoD: [A]: Hang Clean 2 – 2 – 2 – 2 [B]: Front Squat 2 – 2 – 2 . Going on from last weeks Hang Power Cleans, we will look to see if we can push the … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-Test): Upper Body Gymnastics Test Choose an option from below……. . Option A: “2013 Regionals Event 3” 30 Burpee Muscle Ups For Time . Option B: “G.I Jane” 100 Burpee Pull Ups For Time . Option … Continue reading →

 Strength WoD: [A]: Strict Press  10 – 10 – 5 – 5 – 3 – 3 [B]: Underhand Bent Over Row 8 – 8 – 8 – 8 – 8 . Two age old classics that can build immense foundational … Continue reading →

 WoD – “To Heaven & Back” Complete As Many Rounds As Possible in 5 Minutes of: 27 (24) Row Calories 27 Overhead Squats (42.5 / 30 kg) . REST 5 Minutes . Complete As Many Rounds As Possible in 5 Minutes of: 21 (18) Row Calories 21 … Continue reading →

WoD: “Heartbreaker” Complete 4 Rounds For Time of: Heartbreaker Run 10 Devils Press 10 Burpee Box Jump Overs . M: 2x 15kg. 24″ Box. –|– W: 2x 10kg. 20″ Box.  . Kicking this week off with some gold standard grunt work! We … Continue reading →

WoD: “Walking On Water” [A]: Complete As Many Rounds As Possible in 10 Minutes of:  25ft Handstand Walk . [B]: Complete As Many Rounds As Possible in 9 Minutes of: 3 Deadlifts 3 Handstand Push-Ups 3 Deadlifts 6 Handstand Push-Ups 3 Deadlifts 9 … Continue reading →

WoD: “Hill Street Blues” Complete 18 – 15 – 12 – 9 – 6 – 3 (Reps) For Time of: Thrusters Power Snatch Toes To Bar . M: 35kg –|– W: 25kg  . Hooooooeeeey!! Hows that grip?? Lots to take in … Continue reading →

 Oly Strength WoD: Hang Power Clean 3 – 3 – 3  – 3 – 3 – 3 – 3 . Super cool movement in todays Strength Day. The hang Power Clean is crucial in developing a solid Power Clean or … Continue reading →

WoD: “2, 4, 6, 8 Who Do We Appreciate? ” Complete 2 Rounds For Time of: 20 Strict Pull Ups 40 V – Ups 80 Double Unders 1600m / 1200m Row . #NotABarbellInSight !! Sometimes Fitness requires us to go long … Continue reading →

 Strength WoD: [A]: Back Squat  5 – 5 – 5 [B]: Back-Rack Reverse Lunge 10 – 10 – 10 . The ole Glutes will be earning their stripes today! They (the glutes that is), are the biggest muscle you have. … Continue reading →

WoD: “Coal Face” Complete As Many Rounds As Possible in 12 Minutes of: “Buy-In” of = 75 Wall Ball Shots . Then with remaining time left get as many rounds of: 12 Burpees Over Dumbbells 15 Dumbbell Power Cleans 12 … Continue reading →

Open WoD: “12.3” Complete As Many Rounds As Possible in 18 Minutes of: 15 Box Jumps 12 Push Press 9 Toes To Bar . M: 24″ Box, 52.5kg bar. –|– W: 20″ Box. 35kg bar. Revisiting an old friend on … Continue reading →

 Strength WoD: Deadlift 10 – 10  -10 – 10 – 10 . The Deadlift. One of the biggest “bang-for-buck” strength moves out there. Our ability to pick things off of the ground and put them down again carries with it … Continue reading →

CBD BENCHMARK CYCLE WoD (Re-test): “Cindy” Complete As Many Rounds As Possible in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats . We are back again with another one of your Benchmark Cycle WoD Re-tests! The … Continue reading →

WoD – “Helen’s on a Sinking Boat! …. Or Is She???” Complete 3 Rounds For Time: China Town Run 21 Kettlebell Swings 12 Cal Row** . Consistency. Thats what comes to mind when you look at this little doozy. Sure … Continue reading →

WoD – “Chasing Glory” Complete 8 Rounds For Max-Reps: (1 Minute of Work / 1 Minute of REST) 7 Power Snatch (42.5 / 30 kg) Max – Reps Burpee Over Bar in remaining time . Spicy one to kick off … Continue reading →

  WoD – “Open Season” Complete As Many Rounds As Possible in 17 Minutes  of: 60 Double Unders 50 Alternating Dumbbell Snatch 40 (32) Calorie Row 30 Dumbbell Front Rack Lunges 20 Handstand Push Ups . M: 22.5kg, One for the Snatches, … Continue reading →

 Oly Strength WoD: Hang Snatch 3 – 3 – 3 – 3 – 3 . Pulling Under! It what it’s all about today. The Hang SQUAT Snatch is a wonderful strength movement on its own right but one that can … Continue reading →

  WoD – “Death Star!” Complete 4 Rounds For Time: Seamstress Run 30 Wall Ball Shots . M: 9kg Ball to 10ft –|– W: 6kg Ball to 9ft . After the last couple days of hustling, changing moves every few minutes. Working … Continue reading →