CrossFit CBD

WODs

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

    Rooftop of Dreams
    ROD

    Back for more?
    Member Booking

    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

    Posted in WODs | Comments Off on Wednesday 28/06/17

    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

    Posted in WODs | Comments Off on Tuesday 27/06/17

    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

    Posted in WODs | Comments Off on Saturday 24/06/17

    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

    Posted in WODs | Comments Off on Friday 23/06/17

    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

    Wednesday 21/06/17

     2115nine CBD Hoody PreSale Link Here Strength WoD –  “Slap Those Legs!” For Load: Sumo Deadlift 5 – 5 – 5 – 5 – 5 >> 15 V-Ups  (GHD SU upscale on offer) after each set. << . The sumo … Continue reading

    Posted in WODs | Comments Off on Wednesday 21/06/17

    Tuesday 20/06/17

     2115nine CBD Hoody PreSale Link Here Benchmark WoD –  “Nancy” 5 Rounds For Time: China Town Run 15 Overhead Squats (42.5 / 30 kg) . The Overhead Squat is such a display of our human potential it should be viewed … Continue reading

    Posted in WODs | Comments Off on Tuesday 20/06/17

    Monday 19/06/17

     2115nine CBD Hoody PreSale Link Here WoD –  “Garçon!!” For Total REPs Complete 8 Rounds of the Following: 20 Secs Kettlebell Swings (24 / 16 kg) 10 Secs Rest 20 Secs KB Front Rack Squats, R-Arm 10 Secs Rest 20 … Continue reading

    Posted in WODs | Comments Off on Monday 19/06/17

    Saturday 17/06/17

     2115nine CBD Hoody PreSale Link Here Partner WoD –  “AMRAP Fran” In Teams Of 2 Complete As Many Rounds As Possible in 20 minutes of: 21 – 15 – 9 Thrusters (42.5 / 30 kg) Pull Ups . “Intensity is … Continue reading

    Posted in WODs | Comments Off on Saturday 17/06/17

    Friday 16/06/17

     2115nine CBD Hoody PreSale Link Here WoD –  “To The MAX!” Every 2 Minutes For 10 Minutes (5 Rounds) Complete: 250m / 200m Row OR 15 / 10 Calories Air-Assault Bike MAX Reps Devils Press (2 x 15 / 2 … Continue reading

    Posted in WODs | Comments Off on Friday 16/06/17

    Thursday 15/06/17

     2115nine CBD Hoody PreSale Link Here WoD –  “Up/Down/In/Out” 10 Rounds For Time of: 3 Deadlift (70% of 1RM) 6 V – Ups 6 Handstand Push Ups . Consistency will be the name of the game today. You should be … Continue reading

    Posted in WODs | Comments Off on Thursday 15/06/17

    Wednesday 14/06/17

    PRE WoD: Skill & Practice: On the Minute, for 9 Minutes: 3-Position Hang Power Clean (Pockets, 1″ Above Knee, 1″ Below Knee) . CBD Benchmark WoD – “Kieran” . Complete As Many Rounds As Possible (AMRAP) in 15 Minutes of: … Continue reading

    Posted in WODs | Comments Off on Wednesday 14/06/17

    Tuesday 13/06/17

    Strength WoD: For Load: Push Press 3 – 3 – 3 – 3 Front Squat 3 – 3 – 3 – 3 .   Getting back in to the swing of things after the long weekend with some Heavy lifting! … Continue reading

    Posted in WODs | Comments Off on Tuesday 13/06/17

    Monday 12/06/17

    Public Holiday Open Gym: Suggested WoD AMRAP 15 Mins: 15 Kettlebell Swings (24 / 16 kg) 15 Box Jumps (24″ / 20″) 15 Calories, Rower or Bike . Hold the standards. Form is priority as always. Scale As needed.   … Continue reading

    Posted in WODs | Comments Off on Monday 12/06/17

    Saturday 10/06/17

    Hero WoD – “Murph” . Complete For Time: Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile “Murph” is a rite of passage for every CrossFitter. A true test of not only Fitness but mental fortitude. … Continue reading

    Posted in WODs | Comments Off on Saturday 10/06/17

    Friday 09/06/17

     Hero WoD: “DT”  5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70 / 47.5 kg) . Testing Week is nearing its end. How have you found it so far?? You’ve had a Strength Day, A … Continue reading

    Posted in WODs | Comments Off on Friday 09/06/17

    Thursday 08/06/17

    Gymnastics Skill Tests For Reps & Time Repectively: # 1: 2 Minute window in which to hit a Max set of Muscle Ups # 2: 2 Minute window in which to hit a MAX set of Toes To Bar # … Continue reading

    Posted in WODs | Comments Off on Thursday 08/06/17

    Wednesday 07/06/17

     WoD: “Erg”  For Time: Row 2k .   Day 3 of Testing Week! The benchmark of rowing! Going all out for 2000m is a physical test of course, but its also a mental test too. Set the target time into … Continue reading

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

    Tuesday 06/06/17

    WoD: “Bergeron Beep Test”  ‘EMOM’ Until Failure: 7 Thrusters (35 / 25 kg) 7 Pull Ups  7 Burpees .   Day 2 of Testing Week! Today we test Work Capacity! This is an all time classic CrossFit workout that test your mettle … Continue reading

    Posted in WODs | Comments Off on Tuesday 06/06/17

    Monday 05/06/17

    Strength WoD:  For Load Back Squat 1 – 1 – 1 Strict Press 1 – 1 – 1  Deadlift 1 – 1 – 1 .   The start of Testing Week! Today we test your STRENGTH! The CrossFit Total is … Continue reading

    Posted in WODs | Comments Off on Monday 05/06/17

    Saturday 03/06/17

    WoD:  Every 2 Minutes For 30 Minutes (15 sets) of: 5 Deadlifts 3 Cleans .   Lifting HEAVY is a necessary part of any Strength & Conditioning Program. In order to stress our bodies into adaptation ad in turn get … Continue reading

    Posted in WODs | Comments Off on Saturday 03/06/17

    Friday 02/06/17

    WoD: “20/20 Vision” 3 Rounds For Time: China Town Run 20 Hang  Power Cleans (42.5 / 30 kg) 20 Push Press (42.5 / 30 kg) .   If you can handle this weight unbroken (AND with good form!!) then you … Continue reading

    Posted in WODs | Comments Off on Friday 02/06/17

    Thursday 01/06/17

    WoD: “Midline Stability” For Time: 100 V-Ups 50 Overhead Squats (42.5 / 30 kg) 25 Burpee Pull Ups (Upscale to 15 Bar MU) .   Your midline (or Abzzzzz) are integral to you having a strong & functional body. We … Continue reading

    Posted in WODs | Comments Off on Thursday 01/06/17

    Wednesday 31/05/17

    WoD: “Repeating Yourself” Each One For Calories: AMRAP in 3 Minutes of: 21 Deadlifts (85 / 62.5 kg) 21 Box Jumps (24 / 20 “) Max Calories on Rower in time left . Rest 3 Minutes between AMRAPS. Complete 4 … Continue reading

    Posted in WODs | Comments Off on Wednesday 31/05/17

    Tuesday 30/05/17

    Strength WoD: “MAX OUT!!” 5 Rounds For Load MAX Rep Shoulder Press (85% BW / 65% BW) Max Rep Pull-Up Max Rep Back Squat (BW) . No rest between the exercises, but rest as needed between rounds.   Strength Day … Continue reading

    Posted in WODs | Comments Off on Tuesday 30/05/17

    Monday 29/05/17

    WoD: “Abstract” For Time: 25 – 20 – 15 – 10 – 5 (reps): Dumbbell Thrusters (15 / 10 kg) Toes To Bar . REST 3 Mins . Extra Credit: 3 Rounds 1 Min MAX Assault Bike Calories / Rower … Continue reading

    Posted in WODs | Comments Off on Monday 29/05/17

    Saturday 27/05/17

    2017 CrossFit Regionals Event 1 For Time: Run 1200m Then 12 Rounds of: 4 Strict Handstand Push Ups 8 Chest Bar Pull Ups 12 Air Squats . This weekend is the Pacific Regions’ turn at the Regional events. (That is … Continue reading

    Posted in WODs | Comments Off on Saturday 27/05/17

    Friday 26/05/17

    Strength WoD: “Well Balanced” For Load: Overhead Squat 5 – 5 – 5 – 5 – 5 . Accessory / Finisher: Accumulate 2 Minutes of an Overhead Barbell Hold @80% your 1RM Strict Press (4 min cap). . The Overhead … Continue reading

    Posted in WODs | Comments Off on Friday 26/05/17

    Thursday 25/05/17

    WoD: “All You Bro” Complete 5 Rounds: MAX Dumbbell Bench Press (25’s / 17.5’s kg) China Town Run . Rest as needed between rounds . We often see the Bench Press used for strength work in our ‘Comp’ track, but not … Continue reading

    Posted in WODs | Comments Off on Thursday 25/05/17

    Wednesday 24/05/17

    WoD: “Ground Force WoD” Complete For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Hang Power Cleans 20 Back Squats (42.5 / 30 kg) . Oh and Every Minute On The Minute do 4 Burpees 🙂 … Continue reading

    Posted in WODs | Comments Off on Wednesday 24/05/17

    Tuesday 23/05/17

    WoD: “Front Side Up” Complete As Many Rounds As Possible in 20 Minutes of: 5 Front Squats (75 / 50 kg) 10 Box Jumps, step-down (24 / 20″) 20 Ab-mat Sit Ups REST 60 Seconds . 20 Minutes yes however this … Continue reading

    Posted in WODs | Comments Off on Tuesday 23/05/17

    Monday 22/05/17

    WoD: “Double Trouble” Complete For Time: 50 Double Unders 50 Kettlebell Swings (24 / 16 kg) 50 Double Unders 40 Kettlebell Swings 50 Double Unders 30 Kettlebell Swings 50 Double Unders 20 Kettlebell Swings 50 Double Unders 10 Kettlebell Swings … Continue reading

    Posted in WODs | Comments Off on Monday 22/05/17

    Saturday 20/05/17

    Partner WoD: In Pairs Complete As Many Rounds As Possible in 28 Minutes, of: 24 Wall Ball Shots (10ft) 20 Box Jump Overs 16 Alt Dumbbell Snatches . Split the work between you evenly splitting right down the middle (One does 12 … Continue reading

    Posted in WODs | Comments Off on Saturday 20/05/17

    Friday 19/05/17

     WoD: “Strength VERSUS Conditioning!” Every Minute On The Minute x 20 Minutes, Alternate Between : Odd Mins: 10 Front Rack Box Steps Ups Even Mins: 12 Burpee Over Bar . Midline Finisher: Tabata Hollow Holds (spend “rest” time in Superman Hold) . Single leg … Continue reading

    Posted in WODs | Comments Off on Friday 19/05/17

    Thursday 18/05/17

     Strength WoD:  For Load: Strict Press 5 – 5 Push Press 3 – 3 – 3 – 3 – 3 . Accessory / Finisher: Accumulate 2 Minutes of an Overhead Barbell Hold @80% your 1RM Strict Press (4 min cap). … Continue reading

    Posted in WODs | Comments Off on Thursday 18/05/17

    Wednesday 17/05/17

    WoD: “Keep The Power Running” With A Clock Set For 12 Minutes: 3 Mins MAX Reps Squat Cleans 3 Mins MAX Reps Bar Muscle Ups 2 Mins MAX Reps Power Cleans 2 Mins MAX Reps Chest To Bar Pull Ups … Continue reading

    Posted in WODs | Comments Off on Wednesday 17/05/17

    Tuesday 16/05/17

     WoD: “Trapped!” Complete As Many Rounds As Possible in 20 Minutes Of: 5 Strict Handstand Push Ups 10 Kettlebell Sumo Deadlift High Pulls 15 (12) Calorie Row 20 Russian Kettlebell Swings . Yesterday was all about removing yourself from the … Continue reading

    Posted in WODs | Comments Off on Tuesday 16/05/17

    Monday 15/05/17

      Smorgasbord of WoDs: “A Trio Of Delights” For Distance: 4 Minutes Concept2 Rower or Air Assault Bike . REST 4 Mins…. . For Total Reps: “Tabata” Dumbbell Thrusters . REST 4 Mins…. . For Time: Run 1 Mile . Working … Continue reading

    Posted in WODs | Comments Off on Monday 15/05/17

    Saturday 13/05/17

     Benchmark WoD: “Barbara” 5 Rounds, Each For Time of: 20 Pull Ups 30 Push ups 40 Sit Ups 50 Air Squats . REST EXACTLY 3 MINS  BETWEEN ROUNDs . Classic benchmark WoD today. This one certainly carries a punch with … Continue reading

    Posted in WODs | Comments Off on Saturday 13/05/17

    Friday 12/05/17

     WoD: “Dead Calves Walking” Complete As Many REPS As Possible in 10 Minutes of: 1 Deadlift (145 / 100 kg) 5 Box Jumps (24 / 20 “) 10 Double Unders 1 Deadlift 10 Box Jumps 20 Double Unders 1 Deadlift … Continue reading

    Posted in WODs | Comments Off on Friday 12/05/17

    Thursday 11/05/17

     WoD A: “Twinkle Twinkle Little Toes” Complete As Many Rounds As Possible in 7 Minutes of: 10 Hang Power Snatch (35 / 25 kg) 10 Toes To Bar . REST 3 MINS  THEN…. . WoD B: “Gripapolooza!” Complete As Many REPS … Continue reading

    Posted in WODs | Comments Off on Thursday 11/05/17

    Wednesday 10/05/17

     Strength WoD:  For Load: Thruster 3 – 3  – 3 – 3 Pause Front Squat 3 – 3 – 3 – 3 . Two great compound movements to sooth the soul! The Thruster is one of you biggest “bang for … Continue reading

    Posted in WODs | Comments Off on Wednesday 10/05/17

    Tuesday 09/05/17

     WoD: “Trifecta” 3 Rounds For Time: 500m /450m (F) Row 21 Burpees China Town Run . You get days where you get all powerful & fast/intense. You get Heavy days where you want to move the kilos. Then you get … Continue reading

    Posted in WODs | Comments Off on Tuesday 09/05/17

    Monday 08/05/17

     WoD: CFG 2017 Age Qualifier #3 For Time: 21 – 15 – 9 (reps) Push Jerks (62.5 / 42.5 kg) Chest To Bar Pull Ups . Workout courtesy of CrossFit HQ. This WoD is a classic example of classical CrossFit programming … Continue reading

    Posted in WODs | Comments Off on Monday 08/05/17

    Saturday 06/05/17

     WoD: Middle Distance For Time: 800m Block Run 30 Power Snatch (60 / 40 kg) 800m Block Run . The 800m Block run is a whole lap around the city block + the China Town Run. Hold the standards. Form … Continue reading

    Posted in WODs | Comments Off on Saturday 06/05/17

    Friday 05/05/17

     WoD: The Front Side Down For Time: 6 – 9 – 12 – 9 – 6 (reps): Burpee Over Bar Front Squats (70 / 47.5 kg) . Do not be deceived by the “low” rep scheme ahead of you. This one … Continue reading

    Posted in WODs | Comments Off on Friday 05/05/17

    Thursday 04/05/17

     WoD: Dumbbell “DT” 5 Rounds For Time: 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Jerks > “RX” = 2 x 20 / 15 kg << . The original Hero WoD “DT” consists of the above sequence of … Continue reading

    Posted in WODs | Comments Off on Thursday 04/05/17

    Wednesday 03/05/17

     Double WoD:  Both For Time: 21 – 15 – 9 (reps): Calories, Bike or Rower Wall Ball Shots (9 / 6 kg, 10ft) > 7 Min Time Cap << . REST 3 MINS . 12 – 9 – 6 (reps) … Continue reading

    Posted in WODs | Comments Off on Wednesday 03/05/17

    Tuesday 02/05/17

     Strength WoD:  For Load: Deadlift 3 – 3  – 3 – 3 – 3* . *> 3 Second ECCENTRIC lowering of bar on each repetition. These are NOT ‘Touch & Go’ reps. Quick re-set each time. *> 5 ‘HIGH’ Box … Continue reading

    Posted in WODs | Comments Off on Tuesday 02/05/17
    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