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    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

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    Wednesday 03/08/16

    Go Marty! Take care of Nat & Oscar. We will miss you on the RoD!! ūüôĀ . 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

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    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

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    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

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    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

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    Friday 29/07/16

    Going to “That Place” is a hard thing to get right¬†consistently. Are¬†you scaling your workouts¬†appropriately to meet the¬†designed stimulus of the day?? . WoD – “Barbarella!” Complete As Many Rounds/Reps As Possible in 14 Minutes: 5 Push Press 7 Hang … Continue reading

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    Thursday 28/07/16

    Brendan doing some Rowing drills blindfolded. How do you think you would go rowing blindfolded?? Why not¬†give it a try next ‘Open Gym’ session and see how you go. . WoD – “Don’t Stop Believing” 10 Rounds For Time: 200m … Continue reading

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    Wednesday 27/07/16

    Getting comfortable with technicality! . WoD – “Weightlifting Wednesday” At 0:00 Every 40 secs for 12 Rounds 1 Power Clean @ 60% 1RM -REST 2:00- At 10:00 Every 40 Secs for 12 Rounds 1 Power Snatch @ 60% 1RM -REST … Continue reading

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    Tuesday 26/07/16

    WoD – “Outbreak” . Complete As Many Rounds As Possible in 7 Minutes: OF: 7 Front Squats (75 / 50) 7 Chest To Bar Pull Ups . Bar taken from floor. Scale as needed.     For Starters: 12 Minutes … Continue reading

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    Monday 25/07/16

    ¬†Going heavy overhead is as much a display of control as it is strength! WoD – “Freddy’s Revenge” . 5 Rounds For Time OF: 5 Shoulder To Overhead (85 / 57.5 kg) 10 Burpee To 6″ Target . Bar can … Continue reading

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    23/07/16 – “Double O Bubble!”

    ¬†It’s skills, not strength, that pay the bills! . WoD – . Complete As Many Rounds/Reps As Possible in 20 Minutes OF: 50 Double Unders 25 Snatches (40 / 30 kg) 50 Double Unders 25 Cleans (60 / 40 kg) … Continue reading

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    22/07/16 – “Better The Devil You Know”

    ¬†The Deadlift. Does it get more functional than picking something up off of the floor?? . WoD – . Complete As Many Rounds/Reps As Possible in 12 Minutes OF: 21 Box Jumps (24 / 20″ box) 15 Deadlifts (90 / … Continue reading

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    21/07/16 – “Fire Breather”

    ¬†The humble Dumbbell. Such a simple tool yet so effective in training a symmetrical body. Not enough gyms have enough of these!! . WoD – “Fire Breather” . For Time ¬†21 – 18 – 15 – 12 – 9 – … Continue reading

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    20/07/16 – “You Shone. Now Clean It Up!”

    Keith cleaning up! . Strength WoD¬† . Power Clean, 1 – 1 – 1 – 1 – 1 – 1 – 1 . Power is denoted that the “catch” is not to go below parallel. Take time to get a … Continue reading

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    19/07/16 – “Angie”

    Bel getting it done, and with a smile!! . Benchmark WoD – “Angie” . ¬†100 Pull Ups 100 Push Ups 100 Abmat Sit Ups 100 Air Squats For Time . This is potent! Scale as needed! 25 Min Time Cap. … Continue reading

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    18/07/16 – “Rise & Shine”

    PR Time! . Strength WoD¬† . Snatch, 1 – 1 – 1 – 1 – 1 – 1 – 1 . Snatch is to be a full (Squat) Snatch. Take time to get a good amount of warm up sets … Continue reading

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    16/07/16 – “Alexander”

    WoD¬† . 3 Rounds For Time: 17 Box Jumps (24 / 20 “) 7 Power Clean & Jerks (60 / 40 kg0 16 Kettlebell Swings (32 / 24 kg) . 13 Min Time Cap. Celebrating Susan’s bubba, Alexander’s 1st Birthday! … Continue reading

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    15/07/16 – “Helen”

    Benchmark WoD “Helen” . 3 Rounds For Time: Chinatown Run 21 Kettlebell Swings (24 / 16 kg) 12 Pull Ups . 17 Min Time Cap.¬†Scale as needed. Compare to 14/12/15 ¬†#SimpleYetEffective .   . Post Time to Beyond The Whiteboard. … Continue reading

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    14/07/16 – “Wagon Wheel”

    WoD¬† . Complete As Many Rounds/Reps As Possible in 18 Minutes of: 15 Calorie Row 12 Burpees 9 Med Ball Cleans (9 / 6 kg) . REST 2 MINS THEN …. . 2 Mins of: Max Reps Wall Ball Shots … Continue reading

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    13/07/16 – “Mad Max 5!”

    Today was PR City!! . Strength WoD¬† . Back Squat 5 Rep Max . After warm up sets the clock will be set to 15 minutes. find that 5RM. By rights if these are genuine attempts you should probably try … Continue reading

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    12/07/16 – “Beep Beep!!”

    WoD¬† . 5 Rounds For Time: 7 Chest To Bar Pull Ups 7 Knees To Elbow 7 Push Jerks (50 / 35 kg) . 15 Min Time Cap. Aim sub 10. Scale as needed. #SimpleYetEffective .   . Post Time … Continue reading

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    11/07/16 – “On A Steel Horse I Ride”

    WoD¬† . WoD, For REPs: 5 Rounds: 1 Minute Calories, Assault Bike 1 Minute REST 1 Minute Deadlifts (you choose kg) 1 Minute REST . You choose the weigh on the bar. However the grip is to be double-overhand & … Continue reading

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    09/07/16 – CrossFit CBD’s 5th Annual “Decades Day WoD”

    Decades Day Dress-Up WoD!! . In Teams of 3, Complete For Time: . 50 – 40 – 30 – 20 – 10 (reps) of: Hang Power Clean Front Squat Push Jerk *Upon completing a full round (i.e.: the 50’s) all … Continue reading

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    08/07/16 – “Endless Love!”

    WoD . Complete 3 Rounds For Time: . 10 Power Snatch (40 / 30) 20 Wall Ball Shots (9 / 6, 10ft). . 11 Min Time Cap All snatches to be power, NO muscle snatches! Spicy one, aim sub 6 … Continue reading

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    07/07/16 – “The Green Mile”

    WoD . Complete For Time: . 1600m Row 160 Double Unders 1600m Run. . . Post time to Beyond The Whiteboard. Just hanging around at last years 80’s Day ūüôā. (LOG YOUR RESULTS TO YOUR BEYOND THE WHITEBOARD ACCOUNT!!).

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    06/07/16 – “Last Call For The Gain Train”

    Strength WoD¬† A: For Load Back squat,¬†5 x 5 ¬†(Wave 2, Week 5) . This is the last¬†5×5 session before we are testing our 5RM Squat. However how much you increment will need to go on “feel” rather than just … Continue reading

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    05/07/16 – “The Filthy Fifteen”

    WoD . Complete As Many Rounds/Reps As Possible in 15 Minutes of: . 15 Kettlebell Sumo Deadlift High Pulls (24 / 16) 15 Toes To Bar 15 Calories, Concept2 Rower. . Try not to pace, Go hard on each component … Continue reading

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    04/07/16 – “Elizabeth”

      Benchmark WoD: “Elizabeth” For Time 21 – 15 – 9 (reps) of: Cleans (62.5 / 42.5) Ring Dips . The Cleans are FULL SQUAT, not power. Compare to 08/12/15 (that day you could power clean so maybe check 3/2/14). … Continue reading

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    02/07/16 – “Seb Coe meets Helen’s nightmare”

    Super Saturday! WoD ¬† Every 8 Minutes, For 40 Minutes (5 sets),¬† 800m Run 21 Kettlebell Swings (24 / 16) 12 Pull Ups . When you complete the triplet rest out until the next window starts. Likewise if you don’t … Continue reading

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    01/07/16 – “The Magic Roundabout”

    WoD . Complete As Many Rounds/Reps As Possible in 17 Minutes of: . 500m Row 10 Handstand Push Ups 50 Double Unders . On the HSPU the first 5 reps (at least) MUST be strict reps. Scale as needed. Post … Continue reading

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    30/06/16 – “All Backed Up”

    Strength WoD¬† A: For Load Back squat,¬†5 x 5 ¬†(Wave 2, Week 4) . We are in the second wave of our 5×5’s. This is the penultimate 5×5 session before we are testing our 5RM Squat. However how much you … Continue reading

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    29/06/16 – “Chalk & Cheese”

      WoD: 5 Rounds For Time of: 9 Push Jerks (Same load as 25/05/16) 12 Chest To Bar Pull Ups . . Post time to Beyond The Whiteboard. CrossFit CBD’s 5th annual “Decades Day” (foamily known as 80’s Day) is¬†back … Continue reading

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    28/06/16 – “Oly Oly Oly!…. Oi Oi Oi!”

    Strength WoD WoD: 5 Rounds¬†For Load:¬† . Snatch Complex 1 Hang Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats . Focus today on the speed of movement, on the footwork, on nailing that technique. . . Post … Continue reading

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    27/06/16 – “The Chief”

    Benchmark WoD . Complete As Many Rounds/Reps As Possbile in 3 Minutes of: . 3 Power Cleans (62.5 / 42.5 kg) 6 Push Ups 9 Air Squats . Rest 1 Minute after the AMRAP. Repeat for 5 cycles of the … Continue reading

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    25/06/16 – “The Pyramid”

    Chipper WoD:   For Time¬†of: China Town Run 50 Box Jumps (24″,20″) 40 DB Snatch (alternating) (20kg/15kg) 30 Burpee to Bar (6″ target) 20 Toes to Bar 10 Chest to Bar Pull Ups 800m Block Run 10 Chest to Bar … Continue reading

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    24/06/16 – “Backing Up The Front!”

    Strength WoD¬† A: For Load Back squat,¬†5 x 5 ¬†(Wave 2, Week 3) We are in the second wave of our 5×5’s. As we are a few weeks now from testing our 5RM Squat we look to increment the kilos … Continue reading

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    23/06/16 – “Swinging Annie”

    WoD¬† A: Coordination Skill / Strength Kettlebell Turkish Get Up,¬† 8 Mins to find a “heavy 3-reps” We have singled out the Kettlebell today add in a challenge on the balance & coordination aspect (as compared to a Dumbbell that … Continue reading

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    22/06/16 – “Squeeze To The Top!”

    Strength WoD WoD:¬†For Load:¬† . Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3   Focus on a tight & vertical Dip-Drive. The bar should want to jump off the shoulders as you drive … Continue reading

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    21/06/16 – “Always Look On The Bright Side Of Life!”

    Winter solstice today!! Yes that means its the shortest day of the year for¬†daylight. BUT it also means that tomorrow will be a bit brighter & the day after & the day after!¬† Y’know what that means?? …… Summer is … Continue reading

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    20/06/16 – “Calories Out, More Calories Out!!”

    WoD . 3 Rounds For Time: (22 Min Cap) . 25 / 20 Calories, Bike or Rower 20 Dumbbell Push Press (20 / 15 kg) 20 / 15 Calories, Bike or Rower 15 Ring Rows, challenging angle.     . … Continue reading

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    18/06/16 – “Tabata Time!”

    WoD . Complete the following Tabata’s scoring the LOWEST round¬†for each¬†movement. . Tabata Strict Shoulder Press (Bar) Tabata Pistol Squats (Alternating legs) REST 1 Minute. Tabata Push-Ups Tabata Box Jumps (24″ / 20″) REST 1 Minute Tabata Ground To Overhead … Continue reading

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    17/06/16 – “Countdown!”

    Strength WoD WoD:¬†For Load:¬† . Deadlift 10 – 8 – 6 – 4 – 2   Some tough numbers here. Hold the standard & display beautiful form throughout. .   . Post all loads to Beyond The Whiteboard. Lovely demo … Continue reading

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    16/06/16 – “Down! Up!”

    WoD¬† A: Gymnastics Skill / Strength Strict Pull Up,¬†5 x 3 Add weight if unassisted pull-ups are easy. If using band do 5 reps each set. All reps to be strict. NO kipping! #HoldTheStandard   . B: WoD, For Time: … Continue reading

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    15/06/16 – “Hold On!!”

    WoD . Complete For Time: (25 Min Cap) . 800m Block Run 40 Toes To Bar 40 Russian Kettlebell Swings (32 / 24 kg) Seamstress Run 30 Toes To Bar 30 Russian Kettlebell Swings China Town Run 20 Toes To … Continue reading

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    14/06/16 – “Itchy & Scratchy”

    A: For Load: Back squat,¬†5 x 5 ¬†(Wave 2, Week 2) We¬†are in a fresh wave of our 5×5’s. Last wk we cut the weight. Now we look to increment the kilos each week for the next few. Everybody, try … Continue reading

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    13/06/16 – Queens Birthday Public Holiday.

    Open Gym Time! Gym open 7:30am ¬†– 9:30am¬† . Suggested WoD: “Landslide” Row 2000m for time, On the first minute do 1 Abmat Sit-Up On the second minute do 2 Abmat Sit-Ups On the third minute do 3 Abmat Sit-Ups … Continue reading

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    11/06/16 – “Murph”

    Hero WoD – “Murph” . Complete For Time: . 1.6km Run 100 Pull-Up 200 Push-Up 300 Squat 1.6km Run         Scale Option: ¬†1/4 Murph, 1/2 Murph, 3/4 Murph.       – – NO time cap! – … Continue reading

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    10/06/16 – “Back To The Future, kinda!”

    Strength WoD¬† A: For Load Back squat,¬†5 x 5 ¬†(Wave 2, Week 1) This is a new wave of our 5×5’s. We are cutting weight today and will increment each week for the next few. Everybody cut the weight back … Continue reading

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    09/06/16 – “Scuffle Gone south”

    WoD . A: Skill / Strength: . In 8 Minutes establish a ‘Heavy” 3-rep Turkish Get Up:   3 reps each arm     B: For MAX Reps . 3 Rounds, 1 Min at each station going for MAX reps … Continue reading

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    08/06/16 – “Kieran”

    WoD . A: Olympic Lifting Skill: . On the Minute, for 9 Minutes: 2 Hang Power Cleans (1 Hi-hang, 1 Lo-hang) + 1 Hang Squat Clean   Use the first 5 rounds to build the load (start on the moderately-heavy … Continue reading

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