CrossFit CBD

WOD

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

Saturday 08/12/18

 . Pic: Angela Clancy


.
Pic: Angela Clancy

 CBD BENCHMARK CYCLE WoD (Retest):

"Mr Joshua"

5 Rounds For Time:

China Town Run

30 Sit Ups

15 Deadlifts (115 / 80 kg)

.

  • Another RETEST of one of  your CrossFit CBD Benchmark Cycle WoDs! (If you aren't aware of what that is read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year).
  • This one tested your work capacity & your ability to brace your midline under heavy loading whilst breathing hard! We're sure you remember the feeling last time round that it felt like someone as adding weight to your bar when you were out on your runs! Brace that midline & don't give into a poor position.
  • Look at your previous score and see where today takes you.
  • Do remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account. For this one compare to 25/08/18
  • Take another note. The original WoD has GHD sit ups written in there. If last time we had you do Ab-mat sit ups and you had hoped to use the GHD today, have you been putting in the work on the machine?? If not (& we mean regular bouts of volume each week). If not then you won't be using the GHD today.
  • Hold the standards. Form is priority as always.
  • 25 Min Time Cap. Scale as needed.
 

.

Post TIME & some accurate notes on your Beyond The Whiteboard account.

This entry was posted in WODs. Bookmark the permalink.

Comments are closed.

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss