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    Tuesday 28/02/17

    WoD: “Tango & Cash” For Time: 30 – 20 – 10 (reps) of: Hang Power Cleans (60 / 40 kg) Push Jerks (60 / 40 kg) . 15 Minute Cap. Scale As needed. . Post time to Beyond The Whiteboard. … Continue reading

    Posted in WODs | Comments Off on Tuesday 28/02/17

    Monday 27/02/17

    Class Wars WoD: 17.5 (Final one!!) With a 10 Minute Clock: Buy-in: The Seamstress Run Then in Time left ‘ARMAP’….. 10 Thrusters (42.5 / 30 kg) 5 Chest To Bar Pull Ups . Hit the run hard. Get it done in … Continue reading

    Posted in WODs | Comments Off on Monday 27/02/17

    Saturday 25/02/17

    CrossFit Games Open WoD: 17.1 For Time: (20 Minute Cap) 10 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 20 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 30 Alternating Dumbbell Snatches 15 Burpee Box Jump Overs 40 Alternating Dumbbell … Continue reading

    Posted in WODs | Comments Off on Saturday 25/02/17

    Friday 24/02/17

    WoD: On Yer Marks!! AMRAP in 18 Minutes: 7 Toes To Bar 15 Russian Kettlebell Swings (32 / 24 kg) 30 Double Unders 1 Minute REST . Each round is meant as a sprint. Let s ensure we can keep our … Continue reading

    Posted in WODs | Comments Off on Friday 24/02/17

    Thursday 23/02/17

    WoD: Grind It Out 5 Rounds For Time: Seamstress Run 10 Dumbbell Step Ups (20’s / 15’s kg) 60 metre Farmers Carry (20’s / 15’s kg) . Find a pace thats sustainable. Get moving! 25 Min time cap. Scale As … Continue reading

    Posted in WODs | Comments Off on Thursday 23/02/17

    Wednesday 23/02/17

     . Strength WoD: All The Jerks For Loads: Push Jerk 3 – 3 – 2 – 2 – 1 – 1 Split Jerk  3 – 3 – 2 – 2 – 1 – 1 . A new set lifted every … Continue reading

    Posted in WODs | Comments Off on Wednesday 23/02/17

    Tuesday 21/02/17

     . WoD: Class Wars “17.4” AKA CrossFit Open WoD 16.3 AMRAP in 7 Minutes: 10 Power Snatches (35 / 25 kg) 3 Bar Muscle Ups . Represent your class y’all!! Get a smooth run on the snatches. Don’t rush the … Continue reading

    Posted in WODs | Comments Off on Tuesday 21/02/17

    Monday 20/02/17

     Skill: Clean Complex. Build to a “heavy” 2 Hang Cleans + 1 Push Press . WoD: Class Wars “17.3” AMRAP in 15 Minutes: 16 (12) Calorie Row/Bike 8 Hang Squat Cleans (60 / 40 kg) 4 Push Press (60 / … Continue reading

    Posted in WODs | Comments Off on Monday 20/02/17

    Saturday 18/02/17

    .  WoD: “Highs & Lows” For Time: 50 – 40 – 30 – 20 – 10 (reps) Wall Balls (9kg, 10ft / 7kg, 9ft) 25 – 20 – 15 – 10 – 5 (reps) Handstand Push Ups . Do 50 … Continue reading

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

    Friday 17/02/17

    .  Open WoD “11.2” As Many Rounds As Possible in 15 Minutes: 9 Deadlifts (70 / 45 kg) 12 Push Ups 15 Box Jumps (24 / 20″) . Scale As needed. . Post number of rounds to Beyond The Whiteboard. … Continue reading

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

    Thursday 16/02/17

    .  Strength WoD For Load: Back Squat 5 – 5 – 5 – 5 – 5 . Lift as heavy as possible each set. Rest as needed between. Scale As needed. . AfterBash: Strength Endurance For MAX Reps: AMRAP 1 … Continue reading

    Posted in WODs | Comments Off on Thursday 16/02/17

    Wednesday 15/02/17

    .  Benchmark WoD: “GI Jane” For Time: 100 Burpee Pull Ups . 15 Min Time Cap. Lots of volume. Scale As needed. . Rest at least 3 mins then hit… . Aerobic Piece: For Time: Row 100 (75) Calories Objective … Continue reading

    Posted in WODs | Comments Off on Wednesday 15/02/17

    Tuesday 14/02/17

    .  Skill: Snatch Complex Every 1:30 for 7:30 (5 Sets) 1 Power Snatch + 2 Hang Squat Snatches . Build the load but NO misses. Scale As needed. . WoD: “Valentines Day Massacre” For Time: China Town Run 15 Power … Continue reading

    Posted in WODs | Comments Off on Tuesday 14/02/17

    Monday 13/02/17

    .  WoD: “ClusterStruck!” Buy-In: 1 Minute MAX Double Unders Straight into… As Many Rounds / Reps in 10 Minutes of: 7 Muscle Ups 7 Dumbbell ‘Clusters’ (20 / 15 kg) Straight into… Cash-Out: 1 Minute MAX Double Unders . A … Continue reading

    Posted in WODs | Comments Off on Monday 13/02/17

    Saturday 11/02/17

    .  WoD: Open WoD “15.5” For Time: 27 – 21 – 15 – 9 (reps) of: Row Calories Thrusters (42.5 / 30 kg) . 18 Minute Time Cap. Compare to 28/03/15 Scale As needed. . AfterBash: Team Conditioning. Teams of … Continue reading

    Posted in WODs | Comments Off on Saturday 11/02/17

    Friday 10/02/17

    .  WoD: “Naught & Nice” 3 Rounds For Time: China Town Run 21 Power Cleans (60 / 40 kg) . 18 Minute Time Cap. Scale As needed. AfterBash: Midline Conditioning. Alternating Tabata Mash Up: Russian Twists Hollow Rocks . Do … Continue reading

    Posted in WODs | Comments Off on Friday 10/02/17

    Thursday 09/02/17

    .  WoD: “Class Wars 17.2” ‘AMRAP’ in 20 Minutes:: 8 Dumbbell Overhead Walking Lunges 8 Chest To Bar Pull Ups 8 Dumbbell Overhead Walking Lunges 8 Dumbbell Facing Burpees . YOU choose the load on the DB’s. Should feel moderately … Continue reading

    Posted in WODs | Comments Off on Thursday 09/02/17

    Wednesday 08/02/17

    . Strength WoD: “Throwing It Up!” For Load: Push Press 3 – 3 – 2 – 2 – 1 – 1 Push Jerk 3 – 3 – 2 – 2 – 1 -1 . Working to a timer, a new … Continue reading

    Posted in WODs | Comments Off on Wednesday 08/02/17

    Tuesday 07/02/17

    . Skill: “Face Your Fears” Find Your MAX  Height  Seated Box Jump . Sit on a box that has your thighs parallel to the floor with your feet fully on the floor too (ideally not higher than this). Take as … Continue reading

    Posted in WODs | Comments Off on Tuesday 07/02/17

    Monday 06/02/17

    . Skill WoD: “Holding The Standard” Alternating ‘EMOM’ x 10 Minutes: Odd Mins: 5 Strict Pull Ups Even Mins: 10 UNBROKEN Overhead Squats (42.5 / 30 kg) . ‘EMOM’ = Every Min On the Min. Add weight to the pull … Continue reading

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

    Saturday 04/02/17

    . WoD: “The FarmHand” With a 25 Minute Clock: Run 2.4 km Then in time left ‘AMRAP’ 10 Toes To Bar 7 Dumbbell Hang Squat Cleans (20’s / 15’s kg) 7 Dumbbell Push Press (20’s / 15’s kg) . The … Continue reading

    Posted in WODs | Comments Off on Saturday 04/02/17

    Friday 03/02/17

    . WoD: “Goat Day!” EMOM x 20 Minutes: Odd Mins: Goat 1 Even Mins: Goat 2 . Today we are going to attack those weaknesses. Choose two you want to see improvement on. Chat with your coach to discuss appropriate … Continue reading

    Posted in WODs | Comments Off on Friday 03/02/17

    Thursday 02/02/17

    . WoD: “Karen Gone Bad” For Time: 150 Wall Balls (9kg, 10ft / 6kg, 9ft) (** 20 Double Unders **) . The Dubs start at the 1:00 mark. 15 Min Time Cap. Scale as needed. . Post Time to Beyond … Continue reading

    Posted in WODs | Comments Off on Thursday 02/02/17

    Wednesday 01/02/17

    Check out our latest blog post to see how Class wars will be going down on the ROD! . WoD: “Class Wars 17.1” For REPs: As Many REPs As Possible In 10 Minutes of: 3 Burpee To Bar 3 Strict … Continue reading

    Posted in WODs | Comments Off on Wednesday 01/02/17

    Tuesday 31/01/17

    Check out our latest blog post to see how Class wars will be going down on the ROD! . Strength WoD: ” #NeverMissLegDay! “ For Load: [A]: Back Squat 10 – 10 – 10 [B]: Front Rack Lunge 10 – … Continue reading

    Posted in WODs | Comments Off on Tuesday 31/01/17

    Monday 30/01/17

    . WoD: “Hot Wheels!” 10 Rounds For Time: 10 (7) Calories, Assault Bike / 15 (12) Calories, Rower 10 Power Snatches (35 / 25 kg) . Push the pace on the machine. Stay smooth & consistent on the Barbell. 20 Min … Continue reading

    Posted in WODs | Comments Off on Monday 30/01/17

    Saturday 28/01/17

    . WoD: “From The Bar To The Body & Back Again!” [A]: 3 Minute ‘AMRAP’: 12 Deadlifts (60 / 40 kg) 9 Front Squats (60 / 40) 6 Hang Power Cleans (60 / 40) REST 2 Minutes…. [B]: 3 Minute … Continue reading

    Posted in WODs | Comments Off on Saturday 28/01/17

    Friday 27/01/17

    . WoD: “Upside Down Helen” 3 Rounds For Time: Chinatown Run 21 Kettlebell Swings (24 / 16 kg) 12 Handstand Push Ups . 18 Min Time Cap. Scale as needed. . Post time to Beyond The Whiteboard.

    Posted in WODs | Comments Off on Friday 27/01/17

    Wednesday 25/01/17

     WoD: “The Journey” For Time: Row 5 km Some may view this as not a CrossFit Workout. We can assure you it is very much a Crossfit workout! One stream of the 10 General Physical Skills is Cardiovascular / Respiratory … Continue reading

    Posted in WODs | Comments Off on Wednesday 25/01/17

    Tuesday 24/01/17

    Skill WoD: Gymnastics Conditioning Every Minute On The Minute x 7 Mins: # Reps of a Gymnastics Pulling Movement . Choose one move from the following list: Ring Muscle Up, Bar Muscle Up, Chest To Bar Pull Up, Pull Up, … Continue reading

    Posted in WODs | Comments Off on Tuesday 24/01/17

    Monday 23/01/17

    . Strength WoD: “Own The Overhead” For Loads: Strict Press 3 – 2 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 2 – 1 . Work to a timer. You have 90 seconds to … Continue reading

    Posted in WODs | Comments Off on Monday 23/01/17

    Saturday 21/01/17

    . WoD: “30 & 30” 3 Rounds For Time: 30 Thrusters (30 / 20 kg) 30 Sumo Deadlift High Pulls (30 / 20 kg) “Little Bourke” Run . Little twist to add some spice = the Barbell reps have to … Continue reading

    Posted in WODs | Comments Off on Saturday 21/01/17

    Friday 20/01/17

    . WoD: “Goat Day!” EMOM x 20 Minutes: Odd Mins: Goat 1 Even Mins: Goat 2 . Today we are going to attack those weaknesses. Choose two you want to see improvement on. Chat with your coach to discuss appropriate … Continue reading

    Posted in WODs | Comments Off on Friday 20/01/17

    Thursday 19/01/17

    WoD: “Hot To Trot” For Overall Rounds & Reps accrued: 2 Mins ON / 1 Min OFF, for 7 Cycles (20 mins all up) 40 – 30 – 20 – 10 (reps) Wall Balls (9kg, 10ft / 6kg, 9ft) Kettlebell … Continue reading

    Posted in WODs | Comments Off on Thursday 19/01/17

    Wednesday 18/01/17

    Strength WoD: For Loads: Hang Power Snatch 3 – 3 – 3 – 3 – 3 . Lots of warm up and practice/focus sets before even embarking on the first work set. First set should be about 75-80% of 1rm … Continue reading

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

    Tuesday 17/01/17

    Benchmark WoD: “Elizabeth” For Time 21 – 15 – 9 (reps) of: Cleans (62.5 / 42.5) Ring Dips . The Cleans are FULL SQUAT, not power. Time Cap 15 Mins. Scale as needed. Compare to 04/07/16. . Post time to … Continue reading

    Posted in WODs | Comments Off on Tuesday 17/01/17

    Monday 16/01/17

    Tribute WoD: “Emma” . Complete for time: Buy-in of: 15 Burpee Over Bar Then …. 3 Rounds of: 11 Push Jerks (60kg / 40kg) 33 Abmat Sit Ups Then ….. Cash-Out: 15 Burpee Over Bar . Oh and there is the … Continue reading

    Posted in WODs | Comments Off on Monday 16/01/17

    Friday 13/01/17

    This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “The Olé … Continue reading

    Posted in WODs | Comments Off on Friday 13/01/17

    Thursday 12/01/17

    This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . Strength WoD: “Heavy … Continue reading

    Posted in WODs | Comments Off on Thursday 12/01/17

    Wednesday 11/01/17

    This week CrossFit CBD turned 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Goat Day!” … Continue reading

    Posted in WODs | Comments Off on Wednesday 11/01/17

    Tuesday 10/01/17

    This week marks 5 years since CrossFit CBD first day of Classes! Come celebrate with us on this Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on … Continue reading

    Posted in WODs | Comments Off on Tuesday 10/01/17

    Monday 09/01/17

    Today marks 5 years since CrossFit CBD first day of Classes! Come celebrate with us on this Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! … Continue reading

    Posted in WODs | Comments Off on Monday 09/01/17

    Saturday 07/01/17

    On Monday CrossFit CBD turns 5 years old!!! Come celebrate with us on the Saturday 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Pole To … Continue reading

    Posted in WODs | Comments Off on Saturday 07/01/17

    Friday 06/01/17

    Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . Strength … Continue reading

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

    Thursday 05/01/17

    Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: … Continue reading

    Posted in WODs | Comments Off on Thursday 05/01/17

    Wednesday 04/01/17

    Next week on the 9th CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: … Continue reading

    Posted in WODs | Comments Off on Wednesday 04/01/17

    Tuesday 03/01/17

    This week CrossFit CBD turns 5 years old!!! Come celebrate with us on the 14th January on the Rooftop. Grid style teams WoDs, BBQ, Board Games, etc.  It’ll be a ton of fun!! Come on up!! . WoD: “Back To … Continue reading

    Posted in WODs | Comments Off on Tuesday 03/01/17

    Saturday 31/12/16

    WoD: “Anna T” Complete As Many Rounds As Possible in 17 Minutes of: 31 Double Unders 12 Overhead Squats (45 / 32.5 kg) 16 Hang Power Cleans (45 / 32.5 kg) . Every 3 Mins on the 3 Mins stop … Continue reading

    Posted in WODs | Comments Off on Saturday 31/12/16

    Friday 30/12/16

    WoD: “You Pulling Me Leg?? “ 3 Rounds For Time: China Town Run 15 Pull Ups 30 Air Squats 15 Pull Ups . 20 Min Time Cap. Scale as needed. Post time to Beyond The Whiteboard.

    Posted in WODs | Comments Off on Friday 30/12/16

    Thursday 29/12/16

    WoD: “Up & Down, and Up Again, Then Down….” 10 Rounds For Time: 15 Deadlifts (62.5 / 42.5 kg) 15 Push Ups . 20 Min Time Cap. Scale as needed. Post time to Beyond The Whiteboard.

    Posted in WODs | Comments Off on Thursday 29/12/16
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