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    Monday 26/09/16

    Well todays WoD certainly lives up to its name!! . WoD: “Fight Gone Bad” . 3 Rounds For MAX Reps 1 Min Wall-Ball for REPS (9 / 6 kg, 10ft) 1 Min Sumo Deadlift High Pull  for REPS (35 / 25 kg) … Continue reading

    Posted in WODs | Comments Off on Monday 26/09/16

    Saturday 24/09/16

    Great morning for a run!! . WoD – “Dangling That Carrot” With 22 Minutes on the clock: Run 2 Miles 11 Power Cleans (90 / 67.5 kg) 11 Power Cleans (75 / 52.5 kg) 11 Power Cleans (62.5 / 42.5 … Continue reading

    Posted in WODs | Comments Off on Saturday 24/09/16

    Friday 23/09/16

    Up & At ‘Em!! . WoD – “Not All As It Seems….” As Many Rounds/Reps As Possible in 14 Minutes: 7 Handstand Push Ups 7 Front Squats (65 / 45 kg) . -‘E2MOM’ 3 Bar Muscle Ups (starting at 1:00)– … Continue reading

    Posted in WODs | Comments Off on Friday 23/09/16

    Thursday 22/09/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Hard Yakka!” Every 3 Minutes For 7 Rounds (21 Mins): 30 Russian Kettlebell Swings (Heavy) 20 (15) … Continue reading

    Posted in WODs | Comments Off on Thursday 22/09/16

    Wednesday 21/09/16

    Theres just something special about hitting an Olympic lift rep with just the right amount of speed, technique & execution! #AWESOME!! . WoD – “Weightlifting Wednesday!” At 0:00 Every Min On The Min x 7 Mins: 2 Squat Snatches @ 80% … Continue reading

    Posted in WODs | Comments Off on Wednesday 21/09/16

    Tuesday 20/09/16

    It may not seem it now but SUMMER IS COMING!!  Get your consistency right now and summer will be a fine season for you!! . . Skill Development: Smooth is Fast Alternating ‘EMOM’ x 10 Mins: Odd Mins: 12 Wall … Continue reading

    Posted in WODs | Comments Off on Tuesday 20/09/16

    Monday 19/09/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Blast Off!” For Time: 100 Double Unders Then…. 21 Thrusters (52.5 / 37.5 kg) China Town Run … Continue reading

    Posted in WODs | Comments Off on Monday 19/09/16

    Saturday 17/09/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  Food Challenge WoDs: Push Press, Then “Cindy” A: For Load: Push Press: 12 Mins to find 3RM . WoD: … Continue reading

    Posted in WODs | Comments Off on Saturday 17/09/16

    Friday 16/09/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  Strength WoD: “Hamstrung!!” For Load: Deadlift 3 – 3 – 3 – 3 – 3 . . Minimum 4 … Continue reading

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

    Thursday 15/09/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Tequila Sunrise” Every Minute On The Minute for 16 Mins Alternate Between: Min 1: 15 / 10 … Continue reading

    Posted in WODs | Comments Off on Thursday 15/09/16

    Wednesday 14/09/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP for EACH one!* Offer valid for September & October! . .  WoD: “Take It To The Limit!” In Teams of Two: AMREP in 10 Minutes: 5 Minutes MAX Calories … Continue reading

    Posted in WODs | Comments Off on Wednesday 14/09/16

    Tuesday 13/09/16

    BBQ THIS SATURDAY!!!!!!!  Lets welcome in Spring (with all its glorious rain!!) this coming Saturday 17th September. We will light it up after the last WoD class (BBQ on at 11;30 onward). BYO any meat / drink you want!!! . … Continue reading

    Posted in WODs | Comments Off on Tuesday 13/09/16

    Monday 12/09/16

    Refer a friend to us and receive 2 weeks FREE MEMBERSHIP!* Offer valid for September & October! .  WoD: “Control ALT Delete” AMRAP 10 Minutes: Buy-In of: 55 Wall Ball Shots (9 / 6 kg) Then with time left ‘AMRAP’…. … Continue reading

    Posted in WODs | Comments Off on Monday 12/09/16

    Saturday 10/09/16

    Some of the CBD crew represented us in style at the mixed pairs competition out in the Western Suburbs. Some stellar performances on show. Well done to Matt, Jac, Sim, Anneka, Charith & Diana. Way to go everybody! .  WoD: … Continue reading

    Posted in WODs | Comments Off on Saturday 10/09/16

    Friday 09/09/16

    After extensive testing Daniel & Trent indeed found out that looking down at the bikes wheel does in fact nothing to help your time go faster! Great effort though lads! 🙂 . . Skill: Turkish Get Up 5 – 5 … Continue reading

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

    Thursday 08/09/16

    Macro Spots all taken!!! – There are some Paleo 101 places left however! Get on board and learn what REAL WHOLE food can do for you, your health & your performance. email susan@crossfitcbd.com to register yourself. . WoD – “Weightlifting Wed…. … Continue reading

    Posted in WODs | Comments Off on Thursday 08/09/16

    Wednesday 07/09/16

    Think its safe to say Al gave this one his all!! .  WoD: “Christine” 3 Rounds For Time: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) . 16 Min Time Cap. Scale as needed Post time to Beyond The … Continue reading

    Posted in WODs | Comments Off on Wednesday 07/09/16

    Tuesday 06/09/16

    Love that feeling after the Rower got involved in your WoD!! .  WoD: “Was It Worth Putting Down For?!” At 0:00: You have 12 Minutes to find a Heavy 3 Rep Front Squat. (Bar is to be taken from the … Continue reading

    Posted in WODs | Comments Off on Tuesday 06/09/16

    Monday 05/09/16

    Fantastic shot of Bich marching her way through her 100km race at the weekend! .  WoD: “Hangin’ Rough” 5 Rounds For Time: 15 Hang Power Snatch (35 / 25 kg) 15 Toes To Bar . Potent on the grip. The … Continue reading

    Posted in WODs | Comments Off on Monday 05/09/16

    Saturday 03/09/16

    Jac & Steph fighting those Dumbbells!! .  WoD – “Saddle Up!” Complete As Many Rounds As Possible in 25 Minutes: 25 (18) Calorie Row / Assault Bike 20 Dumbbell Push Press (15’s / 10’s) 15 Dumbbell Box Step Overs (Same … Continue reading

    Posted in WODs | Comments Off on Saturday 03/09/16

    Friday 02/09/16

    CrossFit CBD’s Spring-2016 Food Challenge  REGO HAS OPENED!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  .  WoD – “Surfer On Acid “ 3 Rounds For Time: … Continue reading

    Posted in WODs | Comments Off on Friday 02/09/16

    Thursday 01/09/16

    REGISTRATION OPENS TODAY!!! Get on board and learn what real food can do for you. email susan@crossfitcbd.com to register yourself & find out which challenge best suits YOU . WoD – “Weightlifting Wed…. Thursday!” At 0:00 Every Min On The … Continue reading

    Posted in WODs | Comments Off on Thursday 01/09/16

    Wednesday 31/08/16

     CrossFit CBD’s Spring-2016 Food Challenge!! Rego opens TOMORROW!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  . Hero WoD – “TK” Complete As Many Rounds/Reps As Possible … Continue reading

    Posted in WODs | Comments Off on Wednesday 31/08/16

    Tuesday 30/08/16

    CrossFit CBD’s Spring-2016 Food Challenge starts in less that 3 weeks!!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  Keep your eyes open on our here & … Continue reading

    Posted in WODs | Comments Off on Tuesday 30/08/16

    Monday 29/08/16

    CrossFit CBD’s Spring-2016 Food Challenge is on the horizon!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  . Hero WoD – “Tyler” Complete 5 Rounds For Time: … Continue reading

    Posted in WODs | Comments Off on Monday 29/08/16

    Saturday 27/08/16

    Brent showing us good depth in those dips. . Hero WoD – “Luke” Complete For Time: China Town Run 15 Clean & Jerks (70 / 47.5 kg) China Town Run 30 Toes To Bar China Town Run 45 Wall Ball … Continue reading

    Posted in WODs | Comments Off on Saturday 27/08/16

    Friday 26/08/16

    Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  More info to come!! . Hero WoD – “Ledesma” Complete As Many Rounds/Reps … Continue reading

    Posted in WODs | Comments Off on Friday 26/08/16

    Thursday 25/08/16

    Cardio Chaos! .  WoD – “Whats The Rule At The Farmers Table??” Tabata Time! Tabata Row / Assault Bike (Calories) Tabata Farmers Carry* (AHAP) Tabata Row / Assault Bike (Calories) Tabata Farmers Carry* (AHAP) Tabata Row / Assault Bike* (Calories) … Continue reading

    Posted in WODs | Comments Off on Thursday 25/08/16

    Wednesday 24/08/16

    Are you ready to clean things up in time for summer??? Get on board and learn what real food can do for you. . WoD – “Weightlifting Wednesday” At 0:00 Every Min On The Min x 8 Mins: 1 Squat … Continue reading

    Posted in WODs | Comments Off on Wednesday 24/08/16

    Tuesday 23/08/16

    Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  Keep your eyes open on our here & our social media. More info … Continue reading

    Posted in WODs | Comments Off on Tuesday 23/08/16

    Monday 22/08/16

    Announcing CrossFit CBD’s Spring-2016 Food Challenge!! This time we will be offering two versions of the challenge. Which will you choose? “Paleo 101″ OR the “Macro’s Challenge 2.0”.  More info posted this week!! . Hero WoD – “Bell” 3 Rounds For … Continue reading

    Posted in WODs | Comments Off on Monday 22/08/16

    Saturday 20/08/16

    Chris getting some Burpee action!  . Hero WoD – “Hansen” Complete 5 Rounds For Time: 30 Kettlebell Swings (32 / 24 kg) 30 Burpees 30 Sit Ups . Fair amount of volume as all Hero WoDs have. Be sure you … Continue reading

    Posted in WODs | Comments Off on Saturday 20/08/16

    Friday 19/08/16

      . Hero WoD – “Josh” Complete For Time: 21 Overhead Squats (42.5 / 30 kg) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull ups . Fair amount of pull-up volume. You need a … Continue reading

    Posted in WODs | Comments Off on Friday 19/08/16

    Thursday 18/08/16

    No pictures/vids needed today. Its a special repeat WoD for us at CBD which carries a lot of meaning and a lot of heart.  Get after it and give it your very best effort as we are sure you always … Continue reading

    Posted in WODs | Comments Off on Thursday 18/08/16

    Wednesday 17/08/16

    Announcing the 2016 WoD on the RoD Games will be on Saturday 29th October. This will be our 4th annual inter-Box competition. Its designed as a fun day of events where we get to do the CrossFit AND have fun … Continue reading

    Posted in WODs | Comments Off on Wednesday 17/08/16

    Tuesday 16/08/16

    We are ALWAYS watching you! 😉 . WoD – “Team Running!” In Teams of 2 Complete For Time: Run 1600m 80 Abmat Sit-Ups* Run 800m . Partners will swap up the running every 200m. The “Dainty Run” is your run route … Continue reading

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

    Monday 15/08/16

    Happy Birthday Coach Steph!!! . Hero WoD – “J.T” For Time: 21 – 15 – 9 (reps): Handstand Push Ups Ring Dips Push ups . Big WoD on the upper body. Scale as needed in the volume department Time Cap 21 Mins … Continue reading

    Posted in WODs | Comments Off on Monday 15/08/16

    Saturday 13/08/16

    Di V & Rach  . Hero WoD – “Hotshots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (62.5 / 42.5 kg) 7 Strict Pull Ups Chinatown Run . Big WoD. Scale as needed in volume or load, … Continue reading

    Posted in WODs | Comments Off on Saturday 13/08/16

    Friday 12/08/16

    God bless the Burpee! . Hero WoD – “Donny” 21 – 15 – 9 – 9 – 15 – 21 (reps): Deadlift (102.5 / 70 kg) Burpee . LOT of reps on the table today. Be sure you are ready … Continue reading

    Posted in WODs | Comments Off on Friday 12/08/16

    Thursday 11/08/16

    Anna showing us hows it done! . WoD – “The Dainty Run” Every 5 Minutes For 4 Rounds (20 Mins total) Complete: The Dainty Run** 40 UB Double Unders 20 Box Jump Overs (24″ / 20″ box) . Today we … Continue reading

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

    Wednesday 10/08/16

    Yori getting that extension on! . WoD – “Weightlifting Wednesday” At 0:00 Every Min On The Min x 9 Mins: 1 Power Clean @ 70% 1RM -REST/Changeover Plates 1:00- At 10:00 Every Min On The Min x 9 Mins: 1 … Continue reading

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

    Tuesday 09/08/16

    That moment you realise you are 50 Calories down…. and you are only halfway done! . Hero WoD – “Hildy” Complete The Following For Time 100 / 80 Calorie Row 75 Thrusters (Bar) 50 Pull Ups 75 Wall Ball Shots … Continue reading

    Posted in WODs | Comments Off on Tuesday 09/08/16

    Monday 08/08/16

    . Hero WoD – “DT” 5 Rounds For Time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX = 70 / 47.5 kg . Ripper of a WoD, super grippy too! Get that hook grip on! 15 Min … Continue reading

    Posted in WODs | Comments Off on Monday 08/08/16

    Saturday 06/08/16

    First week of Hero Month at CBD in the books. How have you fared this week? Be sure to get some extra mobility & recovery in when you can. Its been hard yet awesome fun so far. We can’t wait for … Continue reading

    Posted in WODs | Comments Off on Saturday 06/08/16

    Friday 05/08/16

    . Hero WoD – “Erin” 5 Rounds For Time of: 15 Dumbbell  Split Cleans (17.5 / 12.5) 21 Pull Ups . LOTS of pull ups! Scale as needed! 17 Min Time Cap. Aim sub 15!   .   . Post … Continue reading

    Posted in WODs | Comments Off on Friday 05/08/16

    Thursday 04/08/16

    Brent getting deep in those Dips . WoD – “If You Like It Put A Ring On It!”   Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 15 Ring Dips 500m Row . If Rowers … Continue reading

    Posted in WODs | Comments Off on Thursday 04/08/16

    Wednesday 03/08/16

    Go Marty! Take care of Nat & Oscar. We will miss you on the RoD!! 🙁 . WoD – “Weightlifting Wednesday” At 0:00 Every 40 secs for 12 Rounds 1 Power Clean @ 65% 1RM -REST 2:00- At 10:00 Every … Continue reading

    Posted in WODs | Comments Off on Wednesday 03/08/16

    Tuesday 02/08/16

    Find the power in those  . Hero WoD – “Rahoi” Complete As Many Rounds/Reps As Possible in 12 Minutes of: 12 Box Jumps (24 / 20 ” Box) 6 Thrusters (42.5 / 30 kg) 6 Burpees Over The Bar . … Continue reading

    Posted in WODs | Comments Off on Tuesday 02/08/16

    Monday 01/08/16

    Hero Month is back!! Are you ready & up to the challenge?? (Pic credit: Matthew Townsend) . Hero WoD – “Sham” 7 Rounds For Time   11 Deadlifts @ Bodyweight 100m Run (We will run the Stairs). . 15 Min … Continue reading

    Posted in WODs | Comments Off on Monday 01/08/16

    Saturday 30/07/16

    Are you ready for Hero Month at CrossFit CBD??? It starts Monday and we will kick winter away once & for all!!  . WoD – “Deja Vu” Complete As Much Work As Possible (Or Finish if able!) in 30 Minutes: … Continue reading

    Posted in WODs | Comments Off on Saturday 30/07/16
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