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    Saturday 26/11/16

    “Getting all kinds of Gymnasty on the Rooftop today!” . Strength WoD: “Theres Something (Different) About Mary” As Many Rounds As Possible in 20 Minutes of: 5 Strict Handstand Push Ups 10 Pistol Squats, Alternating 15 Kettlebell Swings (24 / … Continue reading

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    Friday 25/11/16

    “Anna making this weight look easy!” Pic Credits: Niki Platis . Strength WoD: “Dutch Courage” For Load: (Heave) Snatch Balance + 2 Overhead Squats 1 – 1 – 1 – 1 – 1 – 1 – 1 Also its a … Continue reading

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    Thursday 24/11/16

    “And Here we go!” Pic Credits: Niki Platis . WoD: “Double Edged Bow” 4 Rounds For Time: 60 Double Unders 30 Ab-mat Sit Ups 15 Deadlifts (85 / 60 kg) . Deadlifts are also to be double overhand, no-hook grip! … Continue reading

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    Wednesday 23/11/16

    You need¬†Caffeine for a WoD like todays!! Cheers Yannick ūüôā Pic Credits: Niki Platis . WoD A: “Flirting With Fran” AMRAP in 5 Minutes: 21 – 15 ¬†– 9 (reps) Thrusters (42.5 / 30 kg) Pull Ups . The 21-15-9 … Continue reading

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    Tuesday 22/11/16

    “What do you mean i have to go first??” Pic Credits: Niki Platis . WoD: “Sinking Plates” For Time: 40 – 30 – 20 – 10 (reps): Calories, Rower/Assault Bike Ground To Overhead w/Bumper Plate (20 / 15 kg) Burpee … Continue reading

    Posted in WODs | Comments Off on Tuesday 22/11/16

    Monday 21/11/16

    Mihali is pumped the week has begun with Squats! Pic Credits: Niki Platis . Super Set A & B together. WoD A: “Lucky Number Seven” For Load: Back Squat 7 – 7 – 7 – 7 – 7 . Tempo … Continue reading

    Posted in WODs | Comments Off on Monday 21/11/16

    Saturday 19/11/16

    Trent. Pic Credits: Niki Platis . WoD: “Stamination” AMRAP in 30 Minutes: 10 Pull Ups 20 Push Ups 30 Ab-mat Sit Ups 400m Run 20 Pull Ups 30 Push Ups 40 Ab-mat Sit Ups 800m Block Run 30 Pull Ups … Continue reading

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    Friday 18/11/16

    Nailed it Steph! Pic Credits: Niki Platis . WoD A: “The Ladder” As Many REPs As Possible in 7 Minutes: 2, 4, 6, 8, 10, ………etc Power Snatch (52.5 / 37.5 kg) Pistol Squats, alternating. . Climb as high up … Continue reading

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    Thursday 17/11/16

    Mild Mannered David!¬† Pic Credits: Niki Platis . WoD: “Hot Potatoes” 3 Rounds For¬†REPs: 0:00 – 3:00: China Town Run + MAX Calories, Rower or Assault Bike 3:00 – 4:00: MAX Dumbbell Push press (15 / 10 kg) 4:00 – … Continue reading

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    Wednesday 16/11/16

    Go Sandra! Pic Credits: Niki Platis . Strength WoD: “The Rollercoaster” For Load: Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 . Lift as heavy as you can safely on … Continue reading

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    Tuesday 15/11/16

    Gotta love a WoD face! Pic Credits: Niki Platis. . Benchmark WoD: “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (62.5 / 42.5 kg) . A true classic, if you don’t know … Continue reading

    Posted in WODs | Comments Off on Tuesday 15/11/16

    Monday 14/11/16

    You can always tell when the camera is on you. Isn’t that right Trent?! ūüôā . WoD: “Double Talkin’ Jive” Complete As Many Rounds As Possible in 15 Minutes: 5 Strict Handstand Push Ups 10 Front Squats (62.5 / 42.5) … Continue reading

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    Saturday 12/11/16

    Congratulations to Jac & Steph who came 6th in¬†the UFT pairs competition today! Pic Credits: Anthony Rogers. . Benchmark WoD: “Kelly” 5 Rounds For Time: China Town Run 30 Box Jumps (24 / 20″) 30 Wall Ball Shots (9kg, 10ft … Continue reading

    Posted in WODs | Comments Off on Saturday 12/11/16

    Friday 11/11/16

    Up up & away! Great¬†work Nikhil!! Pic Credits: Niki Platis . Strength WoD: “Push Push Push” For Load: Strict Press 1 – 1 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 3 – 3 … Continue reading

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    Thursday 10/11/16

    Yeah Buddy! Pic Credits: Niki Platis . WoD: “All Strung Out!” 21 – 18 – 15 – 12 (reps): Deadlifts (102.5 / 70 kg) China Town Run After Each Round. . 20 Min time Cap . After Bash: Trunk Work … Continue reading

    Posted in WODs | Comments Off on Thursday 10/11/16

    Wednesday 09/11/16

    Congratulations to Mihali for winning the CrossFit CBD Paleo Challenge! Pic Credit: Niki Platis . WoD: “Bergeron Beep Test” Every Minute On The Minute, For As Long As Possible: 7 Thrusters (35 / 25 kg) 7 Pull Ups 7 Burpees … Continue reading

    Posted in WODs | Comments Off on Wednesday 09/11/16

    Tuesday 08/11/16

    Congratulations to Rachel for winning the CrossFit CBD Nutrition – Macro’s Challenge! Paleo Challenge winner announced tomorrow. Pic Credit: Niki Platis . WoD: Power Ballard For Time: Row 1000m 50 Single Arm Dumbbell Snatch Row 750m 35 Single Arm Dumbbell … Continue reading

    Posted in WODs | Comments Off on Tuesday 08/11/16

    Monday 07/11/16

    The ladies of CBD just¬†Hanging’ out! Pic Credit: Niki Platis . Strength WoD: Big 10! Back Squat 10 – 10 – 10 – 10 . Lifts to done at the tempo of 30X0 These sets are tough at this pace. … Continue reading

    Posted in WODs | Comments Off on Monday 07/11/16

    Saturday 05/11/16

    Looking STRONG Cera!! Pic Credit: Niki Platis . Skill: Clean Complex 15 Mins to find your best effort on: Power Clean + Hang Power Clean + Hang Squat Clean. . Complex means all three lifts done in sequence without letting … Continue reading

    Posted in WODs | Comments Off on Saturday 05/11/16

    Friday 04/11/16

    Trent regretted his¬†decision to face away from Matt! Their communication had to be on point at this time! Pic Credit: Niki Platis . WoD : Chipping Away To New Heights For Time: 800m Block Run 70 Kettlebell Swings (24 / … Continue reading

    Posted in WODs | Comments Off on Friday 04/11/16

    Thursday 03/11/16

    We LOVE the Assault Bike! Can’t hide from it, Can’t argue with it or blame it. You just have to get the work done! Pic Credit: Niki Platis . Strength WoD : Globo Day For Load: [A] Weighted, Strict Pull … Continue reading

    Posted in WODs | Comments Off on Thursday 03/11/16

    Wednesday 02/11/16

    Having fun ladies?? . . Benchmark WoD : “Nancy” 5 Rounds For Time: China Town Run 15 Overhead Squats (42.5 / 30 kg0 . Stay active in the shoulders with that bar. 25 Min Time Cap. Scale As Needed. Compare … Continue reading

    Posted in WODs | Comments Off on Wednesday 02/11/16

    Monday 31/10/16

    Tom B . . WoD : “Deadly Agile” 21 – 15 – 9 (reps): Deadlift (1.5 BW) Box Jumps (24′ / 20) Rest 5 Mins Then start… WoD : “Twinkle Toes” 21 – 15 – 9 (reps): Calories, Bike or … Continue reading

    Posted in WODs | Comments Off on Monday 31/10/16

    Saturday 29/10/16

    . The 4th Annual WoD on¬†the ROD Games 2016 = M/M & F/F Pairs! WoD 1a: “Lifting Ladder”. 10 Weights, 60 Seconds for both members to attempt the lift. 30 Seconds transition to next weight. Men’s Loads (KG): 40/55/65/75/85/90/95/100/105/110. Women’s … Continue reading

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    Friday 28/10/16

    Our 4th Annual in-House Competition is TOMORROW!!¬† Come on up and watch the action!! . . Benchmark WoD : “Cindy” Complete As Many Rounds As Possible in 20 Minutes: 5 Pull Ups 10 Push Ups 15 Air Squats . Compare … Continue reading

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    Thursday 27/10/16

    Did you know that our 4th Annual in-House Competition is on THIS SATURDAY!!¬† Come on up and watch the action!! . . ¬†WoD A: Push Press Re-Test 12 Mins To Find 3 RM Push Press . Take 4 Sets Minimum … Continue reading

    Posted in WODs | Comments Off on Thursday 27/10/16

    Wednesday 26/10/16

    Did you know that our 4th Annual in-House Competition is on THIS SATURDAY!!¬† Come on up and watch the action!! . . ¬†WoD: Strength Day Every Minute On The Minute (EMOM), For 6 Minutes: 2 Hang Power Cleans ‘EMOM’ x … Continue reading

    Posted in WODs | Comments Off on Wednesday 26/10/16

    Tuesday 25/10/16

    LAST WEEK OF THE OFFER! Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . . ¬†WoD: “The Never-Ending Story” Complete As Many Rounds/Reps As Possible in 15 Minutes … Continue reading

    Posted in WODs | Comments Off on Tuesday 25/10/16

    Monday 24/10/16

    Last week to take advantage of this¬†referral offer. . WoD – “Air Force” ¬† For Time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every Min On The Min complete 4 Burpees … Continue reading

    Posted in WODs | Comments Off on Monday 24/10/16

    Saturday 22/10/16

    Only 7 Days until WoD on the ROD 2016 is back!!! If you aren’t participating still try to get up to the Rooftop to cheer on your mates! . WoD – “Snatchin’ Away” ¬† Complete As Many Rounds/Reps As Possible … Continue reading

    Posted in WODs | Comments Off on Saturday 22/10/16

    Friday 21/10/16

    No feeling like a Calorie effort on the Assault Bike!!! Gets you Fit Though!!¬† Smashing effort Ben! . WoD – “Dat Recovery Though!” ¬† Every 3 Minutes For 18 Minutes (6 Rounds) Complete: 15 Calories, Assault Bike OR Concept 2 … Continue reading

    Posted in WODs | Comments Off on Friday 21/10/16

    Thursday 20/10/16

    Use those hips! . Pre – Overhead ¬†Strict Press Every 2 Mins For 8 Mins (4 Rounds) 3 Reps . Build load as you go.   WoD: Chan The Man 5 Rounds For Time: 20 Medicine Ball Cleans (9 / … Continue reading

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    Wednesday 19/10/16

    Getting under Heavy weight is good for the soul! . WoD – “Back Squat” ¬† Strength WoD: Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 . . Lift as heavy as you can … Continue reading

    Posted in WODs | Comments Off on Wednesday 19/10/16

    Tuesday 18/10/16

    Julia keeping her game face on for¬†this one! . Benchmark WoD – “Diane” ¬† Complete For Time: 21 – 15 – 9 (Reps): Deadlift (102.5 / 70 kg) Handstand Push Ups . . 15 Min Time Cap. Scale as needed. … Continue reading

    Posted in WODs | Comments Off on Tuesday 18/10/16

    Monday 17/10/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . . ¬†WoD: “Burping Jackie” Complete¬†For Time: 1000m Row 50 Thrusters (Bar) 30 Burpees . Deceptively tough, go hard, go … Continue reading

    Posted in WODs | Comments Off on Monday 17/10/16

    Saturday 15/10/16

    Oh the Bells!!! Pre-WoD: The Redemption Run! Run 800m Time Trial . . WoD – “Pyramid Double Helen” ¬† Complete For Time: 1200m Run 63 Kettlebell Swings (24 / 16 kg) 36 Pull Ups 800m Run 42 Kettlebell Swings 24 … Continue reading

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    Friday 14/10/16

    Sunny days are just round the corner. Are you excited for it?! . WoD – “Rise & Fall” ¬† Complete For Time: 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 (Reps): … Continue reading

    Posted in WODs | Comments Off on Friday 14/10/16

    Thursday 13/10/16

    Rego for our in-house Comp closes this Saturday! Get your name down if you wan to be part of the action!! . WoD – “Cardio Hardio!” ¬† 5 Rounds For Time:: 500m Row 50 Double Unders. . . Pace your … Continue reading

    Posted in WODs | Comments Off on Thursday 13/10/16

    Wednesday 12/10/16

    The “Death By” WoD gets you to a pretty¬†gnarly place. No matter the¬†movement it always gets us! . WoD – “Double Death By” ¬† On a¬†Continuously Running Clock¬†Perform : 1 Ring Push Up in the 1st Minute 3 Ring Push … Continue reading

    Posted in WODs | Comments Off on Wednesday 12/10/16

    Tuesday 11/10/16

    Go Cera! (Nice shirt!) . WoD – “Forearmpalooza” ¬† Complete As Many Rounds As Possible in 12 Mins of: 3 Bar Muscle Ups 6 Toes To Bar 9 Sumo Deadlift High Pulls (50 / 35 kg) . . Scale on … Continue reading

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    Monday 10/10/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . . ¬†WoD: “Weightlifting Monday” Snatch 1 Rep Heavy Clean & Jerk 1 Rep Heavy . This is it. You’ve … Continue reading

    Posted in WODs | Comments Off on Monday 10/10/16

    Saturday 08/10/16

    The 1000m Row TT. Underrated, yet one of the hardest WoD’s you can hit! . WoD – “You Can Go Your Own Way!” ¬† With a Rolling Clock: 0 – 5 Mins: Row 1000m 5 – 10 Mins: 75 Unbroken … Continue reading

    Posted in WODs | Comments Off on Saturday 08/10/16

    Friday 07/10/16

    Clarence¬†putting in the hard yards! . WoD – “Shake That Booty!” ¬† Strength WoD: Back Squat 3 – 3 – 3 – 3 – 3 – 3 – 3 . . Lift as heavy as you can (safely). Rest as … Continue reading

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    Thursday 06/10/16

    Go Rach! . WoD – “Upside Down Nicole” ¬† AMRAP in 20 Minutes: China Town Run MAX Reps Handstand Push-Ups . . DON’T go to absolute failure on the HSPU. Stop 1-2 reps shy of it and head off on … Continue reading

    Posted in WODs | Comments Off on Thursday 06/10/16

    Wednesday 05/10/16

    Dave hitting a cool half¬†Bodyweight Strict Weighted Pull Up!! Awesome effort man!! . . Skill: “Save Our Lats” Choose Based on your ability today: Option A: Weighted Strict Pull Ups, 2-2-2-2-2 Option B: ‘EMOM’ x 10 Mins, 3 Reps . … Continue reading

    Posted in WODs | Comments Off on Wednesday 05/10/16

    Tuesday 04/10/16

    Saturday 29th October!! Save the date. Sign up to the most fun packed¬†Competition you will be a part of! M/M, F/F Pairs Comp.¬† The 4th Annual CrossFit CBD In-House Competition is just round the corner!! Are YOU in????????????? . . … Continue reading

    Posted in WODs | Comments Off on Tuesday 04/10/16

    Monday 03/10/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . . ¬†WoD: “Weightlifting Monday” at 0:00: Every Min On The Minute x 6 Mins: 1 Snatch @ 90% -REST/Changeover … Continue reading

    Posted in WODs | Comments Off on Monday 03/10/16

    Saturday 01/10/16

    Who doesn’t love a good partner workout?!? Hope you all enjoyed the Grand Final. Go Doggies! . WoD – GF Day Partner WoD ¬† In Teams of Two Complete The¬†Following¬†For Time:: 50 Handstand Push Ups 100 Toes To Bar 800m … Continue reading

    Posted in WODs | Comments Off on Saturday 01/10/16

    Friday 30/09/16

    Happy Birthday Sim!! . WoD – Open Gym (GF Pub Hol) ¬† 5 Rounds NOT For Time:: 3 Dumbbell Turkish Get Ups (15 / 10 kg. 3 e/arm) 3 Dumbbell “Man-Makers” (15’s / 10’s kg) 10 GHD Sit Ups 10 … Continue reading

    Posted in WODs | Comments Off on Friday 30/09/16

    Thursday 29/09/16

    Great tenacity shown today! You gave your all &¬†that’s what¬†matters most. . WoD – “Fortitude” ¬† Every Minute On The Minute x 30 Mins, Alternate Between: Odd: 15 (10) Calorie Row Even: 15 Burpees . . Fortitude: “Courage in pain … Continue reading

    Posted in WODs | Comments Off on Thursday 29/09/16
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