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Friday 23/02/18

#FBF to Matt giving the bike a good go at the CrossFit Affiliate Cup on the weekend. . Pic: The CrossFit Games

#FBF to Matt giving the bike a good go at the CrossFit Affiliate Cup on the weekend.
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Pic: The CrossFit Games

  WoD: “Mental Fitness”

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Every Minute On The Minute, For 21 Minutes (7 Rounds):

Min 1: 12 / 9 Assault Bike Calories

Min 2: 8 10m Shuttle Runs

Min 3: 15 / 12 Rowing Calories

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  • We call this WoD “Mental Fitness” because a large component of your victory today will down to your self-talk during the workout. The numbers are only just enough to illicit the response & should at no stage see you finishing the task with 10 seconds or less on the timer (scale as needed from the start to ensure this doesn’t happen).
  • What you tell yourself during the WoD will determine what kind of day you will have. When you are 5 rounds deep & are jumping on the Assault Bike yet again you NEED to tell yourself you CAN do it!
  • If your inner monologue was broadcast to the entire class would you be happy with whats being heard?? That is the question, not whether you think you are Fit enough or not.
  • Treat each move, each interval, each round as a sprint & earn some proper rest each time.
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • NOTE: For anyone competing in the Open tomorrow, if you do choose to exercise today then treat yourself nicely & use this as an “easy aerobic piece” Scale back the numbers and just sweat to get some blood flow on.

 

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Post Number of SUCCESSFUL ROUNDS (out of 21)  to Beyond The Whiteboard

Posted in WODs | Comments Off on Friday 23/02/18

Thursday 22/02/18

Snap! Cera & Pania. Pic: Angela Clancy

Snap!
Cera & Pania.
Pic: Angela Clancy

  WoD: “18.Hero”

For Time:

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21 – 15 – 9 (Reps):

Dumbbell Snatch (22.5 / 15 kg)

Burpee Over The Dumbbell

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600m Seamstress Run after each round :).

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  • Will we see these the Dumbbell Snatch & Burpee appear in the Open?? Who knows! In any case we will be ready if they do!!
  • Look to adhere to the “new” standards of movement in these two moves as well. Should they appear then you will want to know you are are ready for them.
  • The run adds some spice to this WoD. Your objective here is to run the distance as fast as you possibly can!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to Beyond The Whiteboard

Only one more sleep till we find out what the first WoD will be for the 2018 CrossFit Open!! Get pumped everybody!!

Posted in WODs | Comments Off on Thursday 22/02/18

Wednesday 21/02/18

 Pic: Frankie Lee Matthews.


Pic: Frankie Lee Matthews.

  WoD: “Heavy & Technical”

For Time:

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5 – 4 – 3 – 2 – 1 (Reps):

Hang Squat Cleans

Ring Muscle Ups

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Barbell loading increases as the Reps Decrease 

Men = 70 / 75 / 80 / 85 / 90 kg

Women = 50 / 55 / 57.5 / 60 / 62.5 kg

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  • Going on from the Hang Clean / Bar MU couplet two weeks back, this version offer sup a chance to test our strength in a more aggressive manner as well as see if we can be more versatile when it comes to our Muscle Up skills.
  • The weight starts out at the same loading we had for the entire WoD mentioned above and slowly gets heavier as you go on. The reps are deliberately low to allow us to go heavy inside a Workout.
  • The Muscle Ups have switched out to the Rings. Can you go unbroken on all sets? If so can you do it quickly, jumping up straight after putting the bar down??
  • We want this one to be quick as!! Hence a 10 min Time cap! Get the job done!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to Beyond The Whiteboard

Posted in WODs | Comments Off on Wednesday 21/02/18

Tuesday 20/02/18

Pic: Angela Clancy

Pic: Angela Clancy

  Strength WoD:

For Load:

Sumo Deadlift

5 – 5 – 5 – 5 – 5

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  • The Sumo Deadlift is an awesome alternative to the conventional Deadlift. It can offer up some new adaptation, build that all important posterior chain, but also focus in on developing some amazing hip strength that will come from the wider position of your feet.
  • The range of motion will be less than the conventional version which may allow you to pull more from the floor. This will even have a positive effect back on your regular Deadlift the next time you go to pick up the bar!! Cool huh?!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post your LOADS to Beyond The Whiteboard

Posted in WODs | Comments Off on Tuesday 20/02/18

Monday 19/02/18

Coach in waiting Kieran taking care of his new little sister! Welcome to the CBD family Cara.

Coach in waiting Kieran taking care of his new little sister!
Welcome to the CBD family Cara.

  WoD: “Cara”

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Complete As Many Rounds As Possible in 16 Minutes

of:

16 Thrusters (35 / 25 kg)

200m Row

18 Box Jumps (24 / 20″)

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  • Special CBD Benchmark WoD to celebrate the birth of Coach Karl’s second Bubba. Little Cara arrived on Friday & weighed in at 3.38kg. Both Cara & Fi are doing well and we soon hope to see Cara knocking out some Burpees on the Rooftop soon!
  • The WoD’s rep scheme/numbers are in line with the birth date itself (16/2/18).
  • Have some fun with this one & be sure to stretch those legs off afterwards, they’ll need it!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to Beyond The Whiteboard

Have YOU registered yet?? Head to Games.CrossFit.Com to jump onboard!

Posted in WODs | Comments Off on Monday 19/02/18

Saturday 17/02/18

Pics: Angela Clancy

Just one more week until the CrossFit Open!! . Pics: Angela Clancy

  WoD: “16.4/17.4 in Reverse”

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For Time:

55 Handstand Push Ups

55 Calorie Row

55 Wall Balls (9 / 6 kg, 10 / 9 ft)

55 Deadlifts (102 / 70 kg)

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  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Time Cap 20 Mins

 

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Post TIME to Beyond The Whiteboard

Posted in WODs | Comments Off on Saturday 17/02/18

Friday 16/02/18

Sim. . Pic: Angela Clancy

Sim.
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Pic: Angela Clancy

  WoD: “Toe The Line”

For MAX REPs

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With A Clock Set For 12 Minutes:

1 Min of Toes To Bar

1 Min of Box Jump Overs (24 / 20″)

2 Mins of Toes To Bar

2 Mins of Box Jump Overs

3 Mins of Toes To Bar

3 Mins of Box Jump Overs

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  • Today is all about power output & movement efficiency.
  • You have one minute at the start of each move to set a benchmark number. Use the intervals that come after that to be as efficient as possible & strive to exceed those numbers first set & do it in the most efficient manner possible.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of REPS to Beyond The Whiteboard

Posted in WODs | Comments Off on Friday 16/02/18

Thursday 15/02/18

Ready for this??? . Pic: Angela Clancy

Ready for this???
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Pic: Angela Clancy

  WoD: “How Low Can You Go ???”

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Complete As Many Rounds As Possible in 10 Minutes of:

8 Dumbbell Squat Snatch (22.5 / 15 kg)

30m Shuttle Run (5m out & back x3)

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  • Scaling in CrossFit is often seen as a dirty word. Some require scaling on most workouts & some require in a few. Some don’t mind it, some hate it. The thought of scaling to some is seen as “not doing the WoD properly” or the phrase “i’m only doing (insert weight or modification)”.
  • The thing most of these people are missing is that, (& are you ready for this?) ,there IS NO SUCH THING AS AN RX ATHLETE!!. Yup we went there! Every single move you do in there gym is a scaled version of a more advanced movement. A double under is a scaled Triple Under, A Triple Under is a scaled Quadruple Under. A Kipping Handstand Push Up is scaled Strict Handstand Push Up, & a Strict HSPU is a scaled Deficit HSPU, & so on…….
  • Today we want to expose you to the harsh realities of finding the right standard of movement for that days task. Yes the weight is Heavy & yes it may appear in the upcoming CrossFit Open, but today if you cannot do 22.5 or 15kg respectively then scale back the load. If you cannot safely overhead squat the DB then we will find a depth that works or go to a power snatch.
  • If it is any consolation Coach Karl needed to scale the weight back by 5kg & even then it was a hard task getting the movement down correctly. He couldn’t nail it properly at 22.5 so he chose to work on the movement first & worry about the loading second. IF it pops its ugly head at aforementioned Open then he may choose to “go for it” as its a competitive day, but today this is TRAINING! Act accordingly. Mobility will play as big a role as anything so let that (& your coaches) be your guidance.
  • This is actually a really fun workout. Getting some shuttle runs in there will be a nice distraction & play to enhance our agility!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS to Beyond The Whiteboard

Posted in WODs | Comments Off on Thursday 15/02/18

Wednesday 14/02/18

pic: Angela Clancy

pic: Angela Clancy

  Strength WoD:

For Load:

Hang Power Clean

3 – 3 – 3 – 3 – 3 – 3 – 3

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  • Getting our Geek on today with some OLY work. Working this movement specifically allows us to train the faster portion of the Clean movement. It also will us to see if this “pull” is a strength or a weakness in your overall Clean movement.
  • Make proper use of the Hook-Grip too!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post your LOADS to Beyond The Whiteboard

Posted in WODs | Comments Off on Wednesday 14/02/18

Tuesday 13/02/18

Brett. . Pic: Angela Clancy/Steph Bartlem

Brett.
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Pic: Angela Clancy/Steph Bartlem

  WoD: “Dumbbell Fran – ish – Kinda!”

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For Time:

21 Dumbbell Thrusters (22.5 / 15 kg)

21 Pull Ups

42 Double Unders

15 Dumbbell Thrusters

15 Pull Ups

30 Double Unders

9 Dumbbell Thrusters

9 Pull Ups

18 Double Unders

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  • Yup, we went there! No, you will not likely see actual “Fran” in the Open. For a start you’d see Chest To Bar Pull Ups, but you may well see the Dumbbell Thruster thrown in there.
  • Its often said that the simplest answer is often the correct one. Well with that in mind why try to re-invent the wheel?? Thrusters & Pull Ups paired together make for a beautiful marriage of movement. Toss in the Double Under & you get a two-pronged effect. It’ll actually go easier on your grip demands meaning you may be able to hold onto the bar & rig for longer. It will also jack your intensity right up there too making it difficult to breathe! What more could you ask of a workout???
  • We cap at 12 minutes today. YOUR aim? Sub 10.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to Beyond The Whiteboard

Don’t worry, we won’t make you do the L-pull ups 🙂

Posted in WODs | Comments Off on Tuesday 13/02/18

Monday 12/02/18

Steph getting after those Burpees. . Brendan in the background just got after his! . Pic: Angela Clancy

Steph getting after those Burpees.
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Brendan in the background just got after his!
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Pic: Angela Clancy

  WoD: “The Relentless Pursuit”

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Every 4:30 For 18 Mins (4 Rounds):

China Town Run

21 Kettlebell Swings (24 / 16 kg)

12 Burpees

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  • This scheme look familiar? It should do. Its a burpee variation of the benchmark WoD “Helen”. You have been given 4:30 in which to do the task. Yes it is quite possible to complete the scheme at a moderate pace, however that is not our intent. We want you to BLITZ your way through it. Get it done as FAST as possible whilst holding onto your form. The faster you go, the more rest you get. The more rest you get, the more “recovered” you’ll be to hit the next one!
  • To incentivise, your “score” will be your SLOWEST split time.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post SLOWEST split time as well as how many rounds were successful to Beyond The Whiteboard

This looks AWESOME!! Rather than pre-order it on iTunes why not subscribe to the CrossFit Journal instead? It’ll be on there too and you get SO much content for your subscription

Posted in WODs | Comments Off on Monday 12/02/18

Saturday 10/02/18

Good luck to Rachel & Brendan (pictured background left) who are competing in their first Powerlifting Competition tomorrow. . Pic: Angela Clancy.

Good luck to Rachel & Brendan (pictured background left) who are competing in their first Powerlifting Competition tomorrow.
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Pic: Angela Clancy.

  WoD: “Dumbfound”

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Complete As Many Rounds As Possible in 14 Minutes:

7 Dumbbell Deadlifts (20’s / 15’s)

14 DB Front Rack Lunges (20’s / 15’s)

21 Wall Ball Shots (9 / 7 kg, 10/9 ft)

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  • With the CrossFit Open just two short weeks away we strive to guess the un-guessable! Beautiful & effective triplet on offer today. The Dumbbell Deadlift challenges the body in different ways than a traditional barbell Deadlift. Dumbbell training in general will test you in many different ways & force upon you adaptation, in that you either will adapt to the task & flourish, or you won’t!
  • With two “normal” Saturdays left before it all starts up start testing out things like your pre-workout food, the timing in which you eat. Any extra mobility or warming you’d like, etc etc. Don’t wait until “18.1” to try this out as it may need tweaking a bit for those big days.
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Midline Auxiliary piece following the WoD.

 

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Post your Number of ROUNDS + any partial reps  to Beyond The Whiteboard

Behind The Scenes 2017 available on the CrossFit Journal!!

Posted in WODs | Comments Off on Saturday 10/02/18

Friday 09/02/18

Cat. . Pic: Angela Clancy

Cat.
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Pic: Angela Clancy

  Open WoD: “11.1 / 14.1”

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Complete As Many Rounds As Possible in 10 Minutes:

30 Double Unders

15 Snatches (35 / 25 kg)

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  • Classic Open WoD done here many a time before. This is equal parts conditioning & skill. Can you hold onto your skills whilst your heart rate is sky high? Can you hold onto the barbell to get 15 reps done in 1-2 sets?
  • This is one hell of a 10 minute workout. Just the two moves and nothing is Heavy whatsoever. Lets go!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 06/02/17

 

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Post your Number of ROUNDS + any partial reps  to Beyond The Whiteboard

Posted in WODs | Comments Off on Friday 09/02/18

Thursday 08/02/18

Time to get ALL the plates out!! . Pic: Angela Clancy

Time to get ALL the plates out!!
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Pic: Angela Clancy

 Strength WoD:

For Load:

Push Press

5 – 5 – 5 – 5 – 5

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  • Classic sets & rep scheme. Five sets of Five is a great way to build the overall strength balance in the body. Not going to an absolute strength point but hitting 5 heavy reps has so much benefit to your CNS & your strength levels.
  • Remember we are Push Pressing, NOT Jerking so get after it & brace tightly in those legs as you finish the prep out!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post your LOADS to Beyond The Whiteboard

Posted in WODs | Comments Off on Thursday 08/02/18

Wednesday 07/02/18

Fancy meeting you up here! . Pic: Angela Clancy

Fancy meeting you up here!
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Pic: Angela Clancy

WoD: “Savoury”

For Time:

9 – 7 – 5 (Reps) of:

Hang Squat Clean (70 / 50 kg)

Bar Muscle Up

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  • More technically laden WoD today but no less intense. The weight is heavy & the grip demands are very real. The gymnastics movement is a challenging one & one that will also play on your grip.
  • Your intents in this are move that heavy weight as fast as you can so you can buy yourself more time to move through 21 Bar Muscle Ups (of course if you are a gymnastics ninja & the barbell will cause you strife then reverse the intent just written!!).
  • This is also intended as a short WoD! get this done under 10 minutes. Time Cap = 12 mins.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to Beyond The Whiteboard

Posted in WODs | Comments Off on Wednesday 07/02/18

Tuesday 06/02/18

Charith CAN fly!! . Pic: Angela Clancy

Charith CAN fly!!
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Pic: Angela Clancy

WoD: “Spinning Wheels”

Each “AMRAP” Scored For Reps:

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Complete As Many REPS As Possible in 3 Minutes

24 Kettlebell Swings (24 / 16 kg)

24 Box Jumps (24″ / 20″)

MAX Calories Row or Assault Bike

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>> REST 90 Secs <<

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Complete As Many REPS As Possible in 3 Minutes

21 Kettlebell Swings (24 / 16 kg)

21 Box Jumps (24″ / 20″)

MAX Calories Row or Assault Bike

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>> REST 90 Secs <<

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Complete As Many REPS As Possible in 3 Minutes

18 Kettlebell Swings (24 / 16 kg)

18 Box Jumps (24″ / 20″)

MAX Calories Row or Assault Bike

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>> REST 90 Secs <<

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Complete As Many REPS As Possible in 3 Minutes

15 Kettlebell Swings (24 / 16 kg)

15 Box Jumps (24″ / 20″)

MAX Calories Row or Assault Bike

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  • Good ole fashioned interval session today! Intervals are fantastic because the work/rest periods allow for us to really aim for a high power output (check the vid below).
  • The reps deliberately go down to account for some fatigue AND also give you the carrot to hit MORE Calories each interval. In fact, the last interval should yield the HIGHEST amount of cals!!
  • Leave your pacing strategy at home & come in ready to burn it up!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of REPS from each interval to Beyond The Whiteboard

Scores - AM & Lunch 6/2/18

Scores – AM & Lunch
6/2/18

Posted in WODs | Comments Off on Tuesday 06/02/18

Monday 05/02/18

Sim & Matt. Pic: Angela Clancy.

Sim & Matt.
Pic: Angela Clancy.

 WoD: “Upside Down Nicole”

For Reps:

Complete As Many Rounds As Possible in 20 Minutes

of:

China Town Run

MAX Reps Handstand Push Ups

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  • Big start to the week again with this CBD Benchmark! We’ve done this WoD a couple of times & it stands as a fantastic way to gauge where your Handstand Push Ups are at.
  • This is just like the original Benchmark WoD “Nicole”. Run as fast as you can whilst giving your upper body a break & give each attempt at you HSPU your all. All we ask is that you don’t go to an absolute failure point on them as falling on your head is not cool! Always leave a couple reps in the tank.
  • Lets have some fun & kick our week off right. #NeverMissAMonday !!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 06/10/16

 

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Post Number of HSPU REPS + how many runs to Beyond The Whiteboard

Posted in WODs | Comments Off on Monday 05/02/18

Saturday 03/02/18

Snap! Cera & Pania. Pic: Angela Clancy

Snap! Cera & Pania.
Pic: Angela Clancy

 WoD: “Being Prepared”

For Rounds & Reps:

Complete As Many Rounds As Possible in 20 Minutes

of:

Overhead Walking Lunge with a Dumbbell, 8m (22.5 / 15 kg)

8 Burpees Over The Dumbbell

Overhead Walking Lunge with a Dumbbell, 8m (22.5 / 15 kg)

8 Chest To Bar Pull Ups

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  • Nice little play off of “16.1” (The original format saw us lunge with a barbel overhead). Logistics prevent us, & many gyms around the world, from doing this as written with a large class attendance so today we will take this opportunity to not only work our single leg strength, but also our single arm/shoulder stability & strength.
  • Make no bones about, this is a tough 20 minute effort! Don’t be fooled by the simplicity of it all, that only demands all the more so that you PUSH all the way through!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS to Beyond The Whiteboard

Posted in WODs | Comments Off on Saturday 03/02/18

Friday 02/02/18

Bruno. Pic: Angela Clancy

Bruno.
Pic: Angela Clancy

 Strength WoD:

For Load:

Back Squat

1 – 5 – 1 – 10 – 1 – 20

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  • This a FANTASTIC strength builder WoD! If you’ve ever done our infamous 1-10-1-20-1-30 WoD in the past you will know what to expect!
  • Our intention is to lift heavy through all the sets, however today our intention is NOT to try and set a new 1 Rep Max on those singles. Instead we want you to find a very heavy load for yourself on that single, hit it & then start calculating what you can lift for 5 reps, 10 reps & 20 reps respectively based off of that single number. For the second/third tomes you hit your Heavy single keep the weight the same (DON’T go chasing glory!).
  • The challenge will be the sets of 5, 10 & 20. Yes, you are basing your decisions on the 1 rep set but lets really challenge ourselves & hit the heaviest weight we can for those sets (safely of course!!). Should you miss a set you will need to repeat it before moving onto the next number. Should go without saying that we don’t want you to miss anything at all!!
  • Use spotters as & where is needed. (Billy don’t be a hero).
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post your LOADS to Beyond The Whiteboard

Posted in WODs | Comments Off on Friday 02/02/18

Thursday 01/02/18

Pania. Pic: Angela Clancy

Pania.
Pic: Angela Clancy

 WoD: “A Revisit, Or Is It??” 

Complete For Time:

10 Dumbbell Snatch (22.5 / 15 kg)

15 Burpee Box Jump Overs (24″ / 20″)

20 Dumbbell Snatch

15 Burpee Box Jump Overs

30 Dumbbell Snatch

15 Burpee Box Jump Overs

40 Dumbbell Snatch

15 Burpee Box Jump Overs

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  • Take a deep breath, find an appropriate pace, lets go!
  • The Dumbbell is heavy yes, be sure you are using those legs to drive the Bell up!!
  • If you are at all interested in the upcoming CrossFit Open then try out the new movement standards both in the DB Snatch & the Burpee portion of the BBJO!
  • This has been a BIG week so far on the ROD, & its set to continue on tomorrow and the next day. Buckle up & monitor your recovery. If you need a day to rest take it.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post TIME to Beyond The Whiteboard

Posted in WODs | Comments Off on Thursday 01/02/18

Wednesday 31/01/18

pic: Angela Clancy

pic: Angela Clancy

  WoD: “Duracell Bunny” 

Complete 10 Rounds For REPs

of:

30 Seconds of Thrusters (42.5 / 30 kg)

REST 30 Seconds

30 Seconds of Double Unders

REST 30 Seconds

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  • You remember Open WoD “17.5”? Yep that little doozy! This a fantastic way to train up for a challenge just like that!!
  • Try to go hard on each interval, hold yourself to a number of reps & see if you can stick to it.
  • Yes you will get tired. Yes you may trip up on the rope a few times. Just take a few deep breaths and make full use of the 30 second rest periods that always follow.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of REPS from EACH movement to Beyond The Whiteboard

Posted in WODs | Comments Off on Wednesday 31/01/18

Tuesday 30/01/18

pic: Angela Clancy

pic: Angela Clancy

  WoD: “No Time To Think!” 

Complete As Many Rounds As Possible in 7 Minutes

of:

21 Kettlebell Swings (24 / 16 kg)

9 Toes To Bar

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  • Super simple, short & spicy! When you see a couplet like this that “only” lasts 7 minutes you should be fearful straight away! Short workouts with movements that elicit high power output = INTENSITY!!
  • Be sure you choose a weight that you can knock out multiple rounds unbroken & lets try to knock out the T2B in the same fashion.
  • Question is, will your GRIP hold the course??
  • We will hit an little upper body accessory piece after.
  • Lots of fun to be had!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS to Beyond The Whiteboard

Posted in WODs | Comments Off on Tuesday 30/01/18

Monday 29/01/18

Tim. . Pic: Angela Clancy

Tim.
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Pic: Angela Clancy

  WoD: “Working On That Twerkin’ !!” 

Complete 3 Rounds For Time

of:

500m Row

10 Squat Clean & Jerks (60 / 40 kg)

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  • What better way to kick off your week than a classic couplet like today.
  • Row hard, keep that pace strong. Lift heavy but do so in multiple reps. No time for singles with 45 seconds rest between them!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • 17 Min Time Cap.

 

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Post TIME to Beyond The Whiteboard

Posted in WODs | Comments Off on Monday 29/01/18

Saturday 27/01/18

Bruno. Pic: Angela Clancy.

Bruno.
Pic: Angela Clancy.

 WoD: “Open 13.1”

Complete As Many As Rounds As Possible in 17 Miuntes

of:

40 Burpees

30 Snatch (35 / 20 kg)

30 Burpees

30 Snatch (61 / 35 kg)

20 Burpees

30 Snatch (75 / 45 kg)

10 Burpees

AMRAP Snatch (93 / 55 kg)

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  • The classic blend of gymnastics versus weightlifting! The weights increase aggressively along the way. You may be able to lift the numbers tasked in front of you, but can you do it with a high heart rate going & lots of fatigue setting in??
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of REPS to Beyond The Whiteboard

Posted in WODs | Comments Off on Saturday 27/01/18

Friday 26/01/18

Shelvia. Pic: Angela Clancy.

Shelvia.
Pic: Angela Clancy.

WoD: “G’Day Mate!!”

PARTNER WOD!!

In Teams of Two……

Complete As Many As Rounds As Possible in 26 Miuntes

of:

26 Wall Balls (9 / 7, 10ft)

18 Kettlebell Swings (24 / 16 kg)

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>> One partner will Run the China Town Run, & will be the pacer <<

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  • Fun partner workout today. Embrace mateship & work hard for each other.
  • This is how it will work: One partner will hit the China Town Run and act as the PACER. The other teammate will then hit the Couplet of Wall Balls & KB Swings and will keep working until the couplet until their mate has come back & tagged them.
  • The person who has just gotten got back in the gym will pick up where their mate left off.
  • Lets go!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS to Beyond The Whiteboard

Have YOU signed up yet??

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Friday 26/01/18

Thursday 25/01/18

Ange bussin' out some kipping pull ups!!

Ange bussin’ out some kipping pull ups!!

WoD: “Cindy in a Boat”

For Rounds & Reps:

Complete As Many As Rounds As Possible in 15 Miuntes

of:

2 Rounds of “Cindy”

20 / 15 Calorie Row

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>> A Round of “Cindy” is: 5 Pull Ups, 10 Push Ups, 15 Air Squats <<

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  • A play on an age-old classic CrossFit Benchmark! Use this variation to maybe try a new way of hitting up this awesome Gymnastics triplet. Maybe you target unbroken sets today??
  • Make sure you attack that rower too hey!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

.

Post Number of ROUNDS to Beyond The Whiteboard

Have YOU signed up yet??

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Thursday 25/01/18

Wednesday 24/01/18

Hang on homie!! . Pic: Angela Clancy

Hang on homie!!
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Pic: Angela Clancy

WoD: “Bambi”

For Time:

21 – 18 – 15 – 12 (reps)

Deadlift (102.5 / 70 kg)

China Town Run after each set.

.

.

  • There are some tried & tested combinations in CrossFit programming that are just so beautiful together that there is no need to reinvent the wheel!
  • Pick up that Heavy thing with great form a few times, & then try to run as fast as you can after each set! Simple hey!
  • Yet its that simplicity that allows us to garner a magnificent stimulus off the back end off it.
  • You wonder why this is called “Bambi”? You’ll find out on that first run!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

.

Post your TIME to Beyond The Whiteboard

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Wednesday 24/01/18

Tuesday 23/01/18

Cera getting her Dumbbell Skills on!1 . Pic: Niki Platis.

Cera getting her Dumbbell Skills on!
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Pic: Niki Platis.

WoD: “Searching  High & Low For That Fitness”

EACH one is scored separately:

[A]: AMRAP in 3 Minutes:

9 Dumbbell Thrusters (22.5 / 15 kg)

35 Double Unders

.

>>REST 2 Mins<<

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[B]: AMRAP in 3 Minutes:

35 Double Unders

14 Dumbbell Snatch (22.5 / 15 kg)

.

>>REST 2 Mins<<

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[C]: AMRAP in 3 Minutes:

14 Dumbbell Snatch (22.5 / 15 kg)

7 Burpee Box Jumps (24″ / 20″)

.

>>REST 2 Mins<<

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[D]: AMRAP in 3 Minutes:

14 Box Jumps (24″ / 20″)

7 Dumbbell Push Press (22.5 / 15 kg)

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>>REST 2 Mins<<

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[E]: As Far As Possible  in 3 Minutes:

15 – 12 – 9 – 6 – 3 (reps)

Dumbbell Thruster (22.5 / 15 kg)

Burpee Over The Dumbbell

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  • ALL of the “AMRAP’s” (As Many Rounds As Possible) to brighten your Tuesday!
  • This is heavily guided by the upcoming CrossFit Games Open. We know Dumbbells will feature once again, but to what capacity is anyones guess! Sooooo lets do ALL the Dumbbell work!!!
  • Dumbbells aside this WoD has the hallmarks of a classic & effective interval session. You are going 3 Mins ON / 2 Mins OFF for 5 rounds. There is a lot of work ahead of you. The rest is not quite equal so your recovery will be compromised somewhat. Part of building world class Fitness is being able to deal with fatigue & still keep moving well. You will notice some moves repeating themselves along the way but you will not do the same AMRAP twice. This brings a freshness to thew table & should be an incentive to keep looking forward.
  • This one bites. Be sure to allow yourself more recovery/cool down time on the bike after we’ve stretched off & class is over.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post Number of ROUNDS from the first four cycles, then Post REPS from the last one to Beyond The Whiteboard

Yes this is like a broken record below! Get on board folks!!

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Tuesday 23/01/18

Monday 22/01/18

Steph hitting the streets of China Town! . Pic: Angela Clancy

Steph hitting the streets of China Town!
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Pic: Angela Clancy

Strength WoD:

For Load:

[A]: Strict Press

5 – 5 – 5

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[B]: Overhead Squat

5 – 5 – 5

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  • Double bubble to kick off the week.
  • The Strict Press is an underrated & under utilised movement. This IS where all your foundational strength comes from. There is heaps of Technique behind a strong shoulder press. Brace & squeeze tight and lets get some weight moving!
  • The Overhead Squat is perhaps the biggest indicator of athleticism. This is not about how much your legs will lift (your Back & Front Squats will take care of that). This lift tests, amongst other things, your Flexibility, your Balance, your Coordination, Your Midline Strength. Get that bar pushed UP & lets see what you got.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

.

Post your LOADS to Beyond The Whiteboard

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Monday 22/01/18

Saturday 20/01/18

Angela. Pic: Cera Lai

Angela.
Pic: Cera Lai

 WoD – “Open Workout 15.5”

Complete For Time

27 – 21 – 15 – 9 (reps) of:

Row Calories

Thrusters (42.5 / 30 kg)

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  • Its CrossFit Open Season & we are but 33 short days away from the start. We hold them here at CBD on Saturday mornings so this is our prep time to get used to hitting Open style WoDs on a Saturday. You may not see Open Workouts every Saturday up until the Open starts but it is a great chance for you to prime your physical & mental state to be ready for being “ON” on a Saturday morning.
  • You can also use these days as trial runs on your nutrition and pre-class prep. Will you be looking to do something special & different as far as getting ready on those Saturdays? Things like more mobility or even practicing the actual moves beforehand to test out cycle times, etc/ Well start now so it won’t be a major shock to your body come “18.1” !!
  • As always have fun & enjoy the ride!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 11/02/17

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Post TIME to Beyond The Whiteboard.

Posted in WODs | Comments Off on Saturday 20/01/18

Friday 19/01/18

Jumping into the weekend got us like..... . pic: Angela Clancy

Jumping into the weekend got us like…..
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pic: Angela Clancy

 [A]: WoD – “Quality Street”

Complete 3 Rounds For Quality

of:

30 Heavy Russian Kettlebell Swings

20 V – Ups

10 High Box Jumps (no higher than 30/24)

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[B]: WoD: In Teams of Two or Three

10 Mins on the Assault Bike For Max Calories

0:30 seconds ON / 0:30 seconds rest

>> If in a Team of 3 it will be 0:20 / 0:40 <<

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  • Doing workouts with QUALITY in mind can have a massive, huge beneficial carryover to your Fitness. Today we are NOT timing the first part (shock horror!!). Instead there will be a cap of around 14 minutes in which to move through with purpose but not rush your movement. Focus on each element & show us just how you can perform the task.
  • ON the Swings we would like to go Heavy but still be able to do them in 1-2 sets (with PERFECT form).
  • On the V-Ups we would often see a break in the hollow body position or a bend in the knees or a shortening of the movement (start by touching your shows & by the end you’re tapping the shins). Today focus hard on maintaining position. Break it into sets of 5 if you wish but strive too actually feel that midline work for you.
  • The box jumps. Well we would first like to draw you out of your comfort zone & jump a bit higher than normal. Secondly you do not need to be bouncing all over the shop trying to rebound. Instead channel your vertical leap & get on up! Its no secret that the absolute best athletes in the world also have the best vertical leaps. They also have amazingly powerful hips too!
  • The second part of the session. Well, at least you aren’t doing it alone hey! 🙂
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post Details from the first part & then how many Calories you hit individually to Beyond The Whiteboard.

Posted in WODs | Comments Off on Friday 19/01/18

Thursday 18/01/18

Dumbbells offer something unique as a stimulus & always gets your body thinking more so when moving. Embrace them. . Pic: Angela Clancy

Dumbbells offer something unique as a stimulus & always gets your body thinking more so when moving.
Embrace them.
.
Pic: Angela Clancy

 WoD – “Dumbstruck”

Complete As Many Rounds As Possible in 12 Minutes

of:

10 Dumbbell Squat Cleans (22.5 / 15 kg)

5 Strict Handstand Push Ups

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  • Classic bread & butter CrossFit with complimentary movements from a lower body pull to an upper body push. what does this all mean? Well it means that you should be able to keep moving & working through the rounds as they come (Note: this doesn’t mean that we think you find it easy!).
  • The Dumbbells are heavy (Totes!) but with the CrossFit Open just around the corner its a perfect time to be exposed to movements you haven’t done in a little while. Beware the full squat clean with Dumbbells. They are a different beast as compared to its Barbell cousin.
  • Those Handstand Push Ups (HSPU) will certainly be tough too. Yes its strict. Why you ask? Well just like on your pull ups we wouldn’t let you kip unless you can do some strict so why should the HSPU be any different?? As always there are scale options & progressions in place to help you get here so be sure to turn up ready to learn & try new things out.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post Number of ROUNDS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Thursday 18/01/18

Wednesday 17/01/18

We all have a weak link. Which one is yours?? . Pic: @crossfittraining Instagram

We all have a weak link. Which one is yours??
.
Pic: @crossfittraining Instagram

 WoD – “Fitness Comes In All Forms”

Complete As Many Rounds As Possible in 25 Minutes

of:

1000m Row

100 Double Unders

1000m Run

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  • There are 10 General Physical Skills in the world of CrossFit. We use these 10 skills to hold ourselves accountable to actually building a well rounded base of Fitness. Sure there are those that love a barbell WoD or maybe the bodyweight ninja just wants to see Handstand Push Ups for days. There are even those that will love todays WoD too.
  • The point is we need to work on all facets of your Fitness. Monday you got a bit of everything from heavy barbell, tons of gymnastics & midline all in a medium time domain. Yesterday you got to get all technical on your OLY lifts and add some valuable load too. Today you go long and get your cardio-respiratory endurance levels up. What will tomorrow bring? Well that’d be telling now wouldn’t it?! 🙂
  • Today find a pace that you can work with but one that will challenge you. You know full well that you have more than one round in you so go after more and play this oner smartly (don’t confuse “smart” for easy!).
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post Number of ROUNDS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Wednesday 17/01/18

Tuesday 16/01/18

pic.16:1:18

Can hook grip – will hook grip! . Pic: Angela Clancy

Oly WoD’s: “Strength First, Then Capacity”

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[A]: Every Minute for 8 Minutes:

3 – Position Power Snatch

(Hi-Hang, Hang, Floor)

.

2 Mins Transition to….

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[B]: 3 Rounds For REPS:

30 Seconds, Lateral Bar Hops

30 Seconds, MAX Power Snatch (35 / 25)

1 Min, REST after each Round

.

  • Bit of both worlds today (yes, variance offers this too!).
  • First section we work on our positions pertaining to the Power Snatch. Use the 8 rondo to build some load in this movement. Look for quality & consistency as much as you want to look for the weight on the bar.
  • We will be keeping you strictly to certain points with relation to the hi-hang power & the traditional hang power snatch. All 3 lifts must be done without letting go of the barbell too.
  • The second section is all about hustle & grind. Your “score” will only be the power snatches. Be sure not to sandbag the lateral hops to conserve energy. The whole point is to show form & capacity under some fatigue. Go out for the full 30 seconds of hops and see just how many snatches you can lift each time. Its only the 3 rounds so don’t hold back.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

 

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Post your LOADS from the EMOM, & then number of REPS to Beyond The Whiteboard

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Tuesday 16/01/18

Monday 15/01/18

pic.15:1:16

Todays workout is in memory of Emma R. Emma was a former member of CBD who had been a loyal member with us for over 3 years.

Sadly she passed two years ago today & will be sorely missed by all who knew her. She will not be forgotten by us on the RoD.

Once a part of the CBD family, always a part of it.

RIP Emma x

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Tribute WoD: “Emma”

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Complete for time:

Buy-in of: 15 Burpee Over Bar

Then ….

3 Rounds of:

11 Push Jerks (60kg / 40kg)

33 Abmat Sit Ups

Then …..

Cash-Out: 15 Burpee Over Bar

.

  • Oh and there is the 2 Strict Pull Ups to be done at the TOP of each minute, (starting at the 1:00 point).
  • Special WoD today. Throw down hard & give it your all as you always do.
  • 17 min time cap.
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Compare to 16/01/17

 

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Post your Time (with any scaling) to Beyond The Whiteboard

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Monday 15/01/18

Saturday 13/01/18

Happy 6th Birthday CrossFit CBD!!!

Today we celebrate the way we do best – with a beautiful yet disgusting Partner Workout!!

Happy Birthday CFCBD!! . Lets have some fun today!!

Happy Birthday CFCBD!!
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Lets have some fun today!!

Partner WoD – “Devils Playground”

6 Rounds, 6 Moves, 6 Reps = Devils in the details!!

6 Rounds, EACH For Time:

6 Deadlifts

6 Power Cleans

6 Push Press

6 Clean & Jerks

6 Power Snatches

6 Overhead Squats

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  • 6 Rounds, 6 Moves, 6 Reps. Welcome to the Devils Playground.
  • Now before you cry, this is the plan: In your pairings (M/M or F/F pairs) choose a weight you are both happy with. One that will be used consistently with each movement, across all 6 rounds.
  • It might be light for one movement but heavy for another so choose wisely.
  • Each movement is to be performed with strict technique.
  • We will do this round for round (“You go, I go”). One partner completes an entire round then your teammate starts a round. Keep going until you have BOTH done 6 rounds!!
  • Then hang around, or come back at 10:45am for a sausage sizzle to celebrate our 6th Birthday!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post TIME & LOAD used as a pair to Beyond The Whiteboard.

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your ‘Affiliate” AND as your “Team”

Posted in WODs | Comments Off on Saturday 13/01/18

Friday 12/01/18

Very early days on the Rooftop Of Dreams!!

Very early days on the Rooftop Of Dreams!!

 WoD – “Fitness Is Great”

5 Rounds For MAX Reps:

Minute 1: MAX Reps Calories on Rower

Minute 2: MAX Reps Toes To Bar

Minute 3: MAX reps Wall Ball (9 / 7 kg, 10ft)

Minute 4: REST

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  • Start your engines! Each minute is a go-go!
  • We will score EACH move SEPARATELY today. This means NO SANDBAGGING one of the moves over another. Go hard on each & every minute you are working and see what your Fitness will do in return. By “gaming” it you are missing out on key components to your overall state of Fitness (one of those being how to deal with tasks under lots of fatigue).
  • Get after it, have fun! Earn you Fitness!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post Numbers of REPS from each MOVE to Beyond The Whiteboard.

Posted in WODs | Comments Off on Friday 12/01/18

Thursday 11/01/18

Lets play 'Spot The Coach"!!

Lets play ‘Spot The Coach”!!

  Benchmark WoD – “Helen”

3 Rounds For Time:

China Town Run

21 Kettlebell Swings (24 / 16 kg)

12 Pull Ups

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  • Classic Benchmark WoD on the menu today!!
  • This one is as intense as they come. The emphasis being first up being on your grip. Can you hang onto the K-Bell for all 21 reps for all 3 rounds? Then can you get all 12 pull ups unbroken each round? Make no mistake this is what this Workout demands if you want to get the ablate best out of yourself.
  • If you answered yes to the last two questions ask yourself this, are you running as fast as you possible can??
  • Hold the standards. Form is priority as always.
  • Scale as needed. 17 Min Time Cap.
  • Compare to 18/04/17

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Post TIME to Beyond The Whiteboard.

Scores "Helen" 11/1/18

Scores “Helen” 11/1/18

Posted in WODs | Comments Off on Thursday 11/01/18

Wednesday 10/01/18

Turing back the clock to before we even had a roof!!

Turing back the clock to before we even had a roof!!

  Strength WoD –

For Load:

Deadlift

5 – 5 – 5 – 5 – 5

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  • Strength Day!
  • Do not underestimate the impact of 5 Heavy sets of 5 Deadlifts! The more experienced you are the more you should know that this can zap the Central Nervous System like no other WoD out there. Factor in the TEMPO of 30X1 we are adding in and you are in for ride!
  • Lift Heavy* Have fun!!
  • *= “Heavy” is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post LOADS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Wednesday 10/01/18

Tuesday 09/01/18

Our very own Coach Susan in action on the GHD. . A very different looking Rooftop Of Dreams wouldn't you say??

Our very own Coach Susan in action on the GHD.
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A very different looking Rooftop Of Dreams wouldn’t you say??

 WoD – “Happy Birthday CrossFit CBD!!”

Complete As Many Rounds As Possible in 20 Minutes

of:

10 Dumbbell Thrusters (20’s / 15’s kg)

10 Push Ups

60m Dumbbell Farmers Carry

.

  • Today marks 6 years since our first official day of classes at CBD!! Its been an honour to service the City of Melbourne each & every day since then, and we look forward to the next 6!!
  • To help mark the occasion we have decided to turn back the clock and repeat the very WoD that started it all was back when (albeit with some tweaks to make it fit today). Have a lot of fun with one!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post Number of ROUNDS to Beyond The Whiteboard.

“Nobody’s doing enough with Dumbbells” – G Glassman.

Posted in WODs | Comments Off on Tuesday 09/01/18

Monday 08/01/18

Like Grease Lightning!! Pic: Angela Clancy

Like Grease Lightning!!
Pic: Angela Clancy

 WoD – “Power UP”

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (reps) of:

Power Snatch (50 / 35 kg)

Box Jumps (24 / 20″)

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  • Lots of practice today on things that will make you better in the CrossFit Open. A ton of barbell cycling exposure & lots of high rep jumping.
  • Lets get it on!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post TIME to Beyond The Whiteboard.

A lot of work goes into the CrossFit Open. Heres a cool video that follows Dave Castro around during the 5 week event.

Posted in WODs | Comments Off on Monday 08/01/18

Saturday 06/01/18

  

Way to go Bruno for reaching the pea of Mount Kilimanjaro!! . What a fantastic way to use the Fitness!!

Way to go Bruno for reaching the pea of Mount Kilimanjaro!!
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What a fantastic way to use the Fitness!!

WoD – “Open Doorway”

AMRAP in 14 Minutes

of:

60 Wall Balls (9 / 7 kg, 10ft)

800m Block Run

40 Knees To Elbows

30 Power Cleans (62.5 / 42.5 kg)

20 Ring Muscle Ups

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  • Little play on an old Open workout. The time domain looks tight for the amount of reps on offer. Thats kinda the point! Try to plough your way through as far as you can. Can you make it to those Muscle Ups? Can you clear the Muscle Ups?? Only one way to find out!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post Number of REPS to Beyond The Whiteboard.

Posted in WODs | Comments Off on Saturday 06/01/18

Friday 05/01/18

  

HUGE Congratulations to Mihali & Skye who are tying the knot today!! . May your day go swimmingly well & all your dreams for the future together come true!!

HUGE Congratulations to Mihali & Skye who are tying the knot today!!
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May your day go swimmingly well & all your dreams for the future together come true!!

WoD – “SkyHali”

For Time:

21 Deadlifts (Bodyweight)

84 Double Unders

15 Deadlifts

60 Double Unders

9 Deadlifts

36 Double Unders

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  • Workouts like the one here are all about moving fast! The bar is intended to be light-to-moderate at best. Strive for the reps to be unbroken. The doubles are plentiful. Should you find the  skipping “easy” why not show us your skills & do each sets unbroken and with mastery?
  • All up look to complete this WoD in under 6 minutes. (10 min cap).
  • Little something afterward too! 🙂
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post TIME to Beyond The Whiteboard.

Posted in WODs | Comments Off on Friday 05/01/18

Thursday 04/01/18

Are YOU ready to Dial things in??? . Starts January 15th!!

Are YOU ready to Dial things in???
.
Starts January 15th!!

  

Strength WoD –

For Load:

Front Squat

7 – 7 – 7 – 7 – 7 

.

  • Heavy Front Squats for the win!!
  • Its been a wee while between drinks for us & the ole Front Squat. This is a great day to dust off the cobwebs and get back into the rhythm of things again!!
  • Lift Heavy* Have fun!!
  • *= “Heavy” is a relative term. Meaning that the actual number of kgs does not matter. What does matter is that YOU have lifted as Heavy as you were able to safely, & in turn YOU forced an adaptation upon your own body.
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Happy New Year everyone!!

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Post LOADS to Beyond The Whiteboard.

This is always impressive to watch. Lucky for us we have the racks out today!

 

Posted in WODs | Comments Off on Thursday 04/01/18

Wednesday 03/01/18

Synti . Pic: Angela Clancy

Synti
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Pic: Angela Clancy

  WoD – “Chase The Pace “

‘AMRAP’ in 3 Minutes

of:

27 (21) Rowing Calories

27 Alt Dumbbell Snatches (22.5 / 15 kg)

 MAX Reps Handstand Push Ups

>> REST 2 MINS <<

‘AMRAP’ in 3 Minutes

of:

21 (16) Rowing Calories

21 Alt Dumbbell Snatches

 MAX Reps Handstand Push Ups

>> REST 2 MINS <<

‘AMRAP’ in 3 Minutes

of:

15 (11) Rowing Calories

15 Alt Dumbbell Snatches

 MAX Reps Handstand Push Ups

>> REST 2 MINS <<

‘AMRAP’ in 3 Minutes

of:

9 (6) Rowing Calories

9 Alt Dumbbell Snatches

 MAX Reps Handstand Push Ups

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  • Start. Your. Engines!
  • You’re gonna need to come out the gate fast to earn any reasonable amount of time on the Handstand Push Ups ninth first interval. The rest is just over half the work time so it will you to recover a bit before you hit the next one. Your aim is to always get to your Handstand work in each interval.
  • Today it’ll be about well you can get your heart rate back down & be better recovered as much as how fast you can row the cals & complete your snatches.
  • Try monitoring your own heart rate when immediately as you finish a 3 min effort. Then take a quick note as you are in the final few seconds of your rest. It always makes for interesting data!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Happy New Year everyone!!

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Post Number of REPS from each one to Beyond The Whiteboard.

The Blind, Relentless & Constant Pursuit of Excellence. Its what drives us EVERY single day to be the best we can for you.

#CBDturns6nextweek !!

Posted in WODs | Comments Off on Wednesday 03/01/18

Tuesday 02/01/18

First training day of 2018. . We are waiting for you!! :) . Pic: Niki Platis

First training day of 2018.
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We are waiting for you!! 🙂
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Pic: Niki Platis

Happy New Year!!

We hope its been lovely but it’s time to get back to it!!!

  WoD – “Back To The Grind!”

Complete As Many Rounds As Possible in 12 Minutes

of:

15 Hang Power Snatch (35 / 25 kg)

12 Burpees Over Bar

9 Chest To Bar Pull Ups 

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  • First day back is always hard. ALWAYS. The best way to go about making the WoDs feel a bit better?? Getting the first one out of the way & embracing it!!
  • The weight is light, the reps are high. What dies this remind you of? (CrossFit Open anyone??)
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Happy New Year everyone!!

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Post Number of ROUNDS to Beyond The Whiteboard.

Perfect video to kick off the year.

Just. Keep. At. It.

Posted in WODs | Comments Off on Tuesday 02/01/18

Saturday 30/12/17

It's been a wonderful 2017 with you all!  Here's to an amazing 2018!! . Happy New Year Everyone!! . #CrossFitCBDMembersAreTheBest !!

It’s been a wonderful 2017 with you all!
Here’s to an amazing 2018!!
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Happy New Year Everyone!!
.
#CrossFitCBDMembersAreTheBest !!

We hope you have had a lovely Christmas time! Last WoD of 2017!! Go out with a Bang!!

  WoD – “Last Dance of 2017”

Complete As Many Rounds As Possible in 25 Minutes

of:

10 Burpee Box Jumps (24″ / 20″)

15 Kettlebell Swings (24 / 16 kg)

20 Wall Ball Shots (9 / 7 kg, both 10ft)

.

> REST 1 Min after each round << 

.

  • Last WoD of the year! Nice, simple effort based workout. What do we mean by “effort based”? They’re all effort based right?? Of course they are! But what we mean is this one is a grinder and the technical side of things is not too much today so its about going & going & going.
  • With the additional rest minutes after each round in place we want you to try to get a big run on all your moves. Try for unbroken sets of each. Today os great way to try & test yourself against large kettlebell sets & of course those Wall Balls!
  • Have fun, go hard. Have a great time!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Quick reminder that we are back to the normal class schedule as from Tuesday 2nd January 2018!! The year all kicks off bright & early at 6am! #NeverMissAFirstDayOfTheYear
  • Happy New Year everyone!!

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Post Number of ROUNDS to Beyond The Whiteboard.

Open Prep Nutrition Challenge coming up Mid-January!! You ready to dial it in??

Posted in WODs | Comments Off on Saturday 30/12/17

Friday 29/12/17

Pic: Angela Clancy

Pic: Angela Clancy

We hope you are having a lovely Christmas time!

  WoD – “No More Dumbbells! ….. For Now!!”

7 Rounds For Time:

250 / 200m Row

10 Toes To Bar

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  • Simple hey? Thats the whole point. CrossFit’s (Paleo) “Bread & Butter” is crafting together beautiful but potent Couplets & Triplets. This is where the bang-for-your-buck stuff comes fro,. Ita allows us to achieve a high power output & relative levels of High Intensity. You hit our intended stimulus and you get Fit, its really as simple as that.
  • Today you have 7 full rounds ahead of you. It sounds like a long workout but look closely and you spoil see otherwise! We want this one FAST!
  • Hit some hard effort on that rower but not so hard that you set a new record on round 1 and watch the split on the screen get lower & lower. Each row should look like the others. Find a pace that is hard yet you CAN hold it. When you are on the bar we want it done in two sets or less. Think getting in & out of each round in under 90 seconds and this WoD becomes spicy as!
  • Oh & watch out for the little devil in the details. Those hips flexors are in a for a ride!!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Quick reminder that we are open for some classes over this holiday period. We will be shut on the Public Holidays themselves but rest assured you can come in & get your WoD on on the other days. Check our social media or MindBody for full details.
  • Merry Christmas everyone!!

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Post TIME to Beyond The Whiteboard.

Open Prep Nutrition Challenge coming up Mid-January!! You ready to dial it in??

Posted in WODs | Comments Off on Friday 29/12/17

Thursday 28/12/17

Great day to break out the rope! . Pic: Angela Clancy

Great day to break out the rope!
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Pic: Angela Clancy

We hope you are having a lovely Christmas time!

  WoD – “More Dumbbells??”

For Time:

25 Dumbbell Front Squats

50 Double Unders

20 Dumbbell Front Squats

40 Double Unders

15 Dumbbell Front Squats

30 Double Unders

10 Dumbbell Front Squats

20 Double Unders

5 Dumbbell Front Squats

10 Double Unders

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  • Yup, more Dumbbells!! This week we are dialling things back a touch and taking a break from the beloved barbell. Yes thats right, theres NO barbell work in at all this week 🙂
  • Going on a “De-Load” doesn’t mean you take it easy off of everything. The intensity can, & needs to, remain apparent so you can still get some stimulus and adaptation from the workouts. Today choose a weight you can move all 25 reps at the start unbroken. And today is also a great day to focus in on your double under skills. Maybe choose an even lighter weight on the DB’s so you can place more emphasis on your skipping. Get out there & sweat!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Quick reminder that we are open for some classes over this holiday period. We will be shut on the Public Holidays themselves but rest assured you can come in & get your WoD on on the other days. Check our social media or MindBody for full details.
  • Merry Christmas everyone!!

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Post TIME to Beyond The Whiteboard.

Open Prep Nutrition Challenge coming up Mid-January!! You ready to dial it in??

Posted in WODs | Comments Off on Thursday 28/12/17

Wednesday 27/12/17

Hope you're ready to move like Bruno here!! . Pic: Angela Clancy

Hope you’re ready to move like Bruno here!!
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Pic: Angela Clancy

We hope you are having a lovely Christmas time!

  WoD – “Blowing Off The Cobwebs”

2 Rounds, Each For Time:

20 / 15 Calories, Rower

10 Dumbbell Push Press

20 Dumbbell Power Cleans

10 Dumbbell Push Press

20 / 15 Calories, Rower

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> REST 10 Minutes Between Each Round <<

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  • Time to blow off the cobwebs!! Each round is meant to be SPRINTED through. Think no-pacing, all-out push & grind. Absolutely unbroken on everything & GO GO GO!!
  • You get 10 full minutes to rest after your first effort. If you believe you can go again after 4 or 5 mins then quite silly you have not pushed yourself hard enough! Make the change on the second go!
  • Hold the standards. Form is priority as always.
  • Scale as needed.
  • Quick reminder that we are open for some classes over this holiday period. We will be shut on the Public Holidays themselves but rest assured you can come in & get your WoD on on the other days. Check our social media or MindBody for full details.
  • Merry Christmas everyone!!

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Post TIMES from each round to Beyond The Whiteboard.

Open Prep Nutrition Challenge coming up Mid-January!! You ready to dial it in??

Posted in WODs | Comments Off on Wednesday 27/12/17
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