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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 🙂. (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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    07/06/16 – “The Humbler”

    Strength WoD WoD: For Load:  . Overhead Squat 5 – 5 – 5 – 5 – 5   This movement is a genuine display of ones athletic & functional potential. Don’t be down on things if you find yourself making friends with … Continue reading

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    06/06/16 – “She’s Back!!”

    Benchmark WoD “Fran” . For Time: . 21 – 15 – 9 (reps): Thrusters (42.5 / 30 kg) Pull Ups   The most famous one of them all! Get after it & don’t let the emotional baggage of this workout … Continue reading

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    04/06/16 – “The Hangover!”

    WoD . 10 Rounds, Each For Time: . 20 / 15 Calories, Air Assault Bike 5 Deadlift (1.75 BW) REST 90 Seconds after each round. Interval style, look to stay on the pace and keep your splits consistent. On the … Continue reading

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    03/06/16 – “Set The Pace!!”

    WoD . A: Both MAX Efforts are for Time . 500m Row Time Trial Rest As Needed 250m Row Time Trial A time trial is an all out effort trying to complete the distance as fast as possible. Push through … Continue reading

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    02/06/16 – “Sandstorm!”

    WoD . 3 Rounds For Time: . 15 Burpees Over Bar 15 Push Jerks (50 / 35 kg) Got go hot out of the gate on this one! Weight on the bar should feel light! All reps on the bar … Continue reading

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    01/06/16 – “Pinch, Punch First of The Month!”

    Strength WoD . Back Squat: 5 x 5 (wk 5) .   This will be the last week of this wave (we will do a reset next wk. More details then) Same rules as before. IF you feel good, and the … Continue reading

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    31/05/16 – “Finger Licking Good!”

    WoD . 10 – 1 vs 1 – 10 (reps): . Power Clean (50 / 35 kg) Push Ups Format of the workout perform 10 power cleans & 1 push-up, then 9 power cleans & 2 push-ups, etc etc until … Continue reading

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