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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.
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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.

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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??
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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.

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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)

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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

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  • 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”

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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

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  • 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”

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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”

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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.

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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

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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.

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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

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  • 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.

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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.

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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.

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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.

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Thursday 04/01/18

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

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

  

Strength WoD –

For Load:

Front Squat

7 – 7 – 7 – 7 – 7 

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  • 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!

 

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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 !!

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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.

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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!!
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#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)

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> REST 1 Min after each round << 

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  • 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??

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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??

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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??

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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??

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Saturday 23/12/17

Charith. Pic: Angela Clancy

Charith.
Pic: Angela Clancy

On The 12th Day Of Christmas My Coaches Gave To Me…

  Benchmark WoD –

“Kelly”

5 Rounds For Time:

China Town Run

30 Box Jumps (24 / 20″)

30 Wall Balls (9 kg, 10ft, 7 kg, 9ft)

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  • The last day of Christmas is here already!! We hope you have had heaps of fun hitting all these wonderful & famous WoDs!!
  • This is our last training day before Christmas so lets go out with a big fizzy bang!! This one is long & requires lots of gritty determination to drive yourself through it. Get your mindset right and hit those jumps & wall ball i clumpy sets!
  • Hold the standards. Form is priority as always.
  • Scale as needed
  • 40 min time Cap.
  • Compare to 12/11/16
  • Quick reminder that we are open for some classes over the holiday period. We will be set on the Public Holidays themselves but rest assured you can come in & get your WoD on on the other days. Check our social media for full details.
  • Merry Christmas everyone!!

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Post TIME to Beyond The Whiteboard.

scores. "kelly" 23/12/17

scores. “kelly” 23/12/17

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Friday 22/12/17

Mihali . Pic: Angela Clancy

Mihali
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Pic: Angela Clancy

On The 11th Day Of Christmas My Coaches Gave To Me…

  Benchmark WoD –

“Isabel”

30 Snatches For Time (61 / 43 kg)

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  • Only 2 days left in the 12 days of Christmas (inc today!). This one is an age-old classic that even to this day still troubles LOTS of very capable, experienced CrossFitter’s. The weight is heavy! no doubt about it. In order for you to hit the desired time domain intent of around 5-6 mins (or less) then you need to find a weight that is moderately-heavy for you. Come out with a game plan of either opening with a big set or lots of sharp mini sets. Both methods should however involve minimal resting!
  • You can snatch the bar anyhow but we fully recommend the Power Snatch method.
  • If this is to be your last day of training with us before Christmas than go out with a bang!
  • Hold the standards. Form is priority as always.
  • 10 Min Time Cap. Scale as needed
  • Compare to 17/12/15

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Post TIME to Beyond The Whiteboard.

Unbroken Y’all !!!

scores. "Isabel" 22/12/17

scores. “Isabel” 22/12/17

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Thursday 21/12/17

Cat displaying some solid Full Range Of Motion Push Ups. . Pic: Angela Clancy

Cat displaying some solid Full Range Of Motion Push Ups.
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Pic: Angela Clancy

On The 10th Day Of Christmas My Coaches Gave To Me…

  Benchmark WoD –

“Tabata Something Else”

Pull Ups

Push Ups

Sit Ups

Air Squats

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  • A timeless classic CrossFit WoD. You will work through all 32 intervals back to back taking note of your reps along the way.
  • The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Your Tabata score today is the total number of reps performed in all of the intervals.
  • Hold your standards high! A pull up begins with straight arms, you get your whole head over the bar. A Push Up also starts with straight arms, you touch your chest actually on the floor & return back to your straight arms. A Sit up is….. well you get the gist! Why go on like this? Simples. Bodyweight movements are the most commonly short-changed in return for more “reps”! You know our standards very well here at CBD. We will enforce full Range Of Motion. If this cannot be achieved in the heat of the moment then REST!! Do NOT just try to eek out shoddy movement to get a bigger score!!
  • Hold the standards. Form is priority as always.
  • Scale as needed

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Post Number of REPS to Beyond The Whiteboard.

scores. "tabata something else" 21/12/17

scores. “tabata something else” 21/12/17

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Wednesday 20/12/17

Pania. . Pic: Angela Clancy

Pania.
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Pic: Angela Clancy

On The 9th Day Of Christmas My Coaches Gave To Me…

  Hero WoD – “DT”

Complete 5 Rounds For Time

12 Deadlifts (70 / 47.5 kg)

9 Hang Power Cleans (70 / 47.5 kg)

6 Push Jerks (70 / 47.5 kg)

.

  • An all time classic & one that we have seen at CBD many times before. This is your archetypical Barbell Cycling workout. It builds grip, barbell efficiency & a heck of metal toughness!
  • Come in, get excited, throw down hard & earn that time!
  • Hold the standards. Form is priority as always.
  • 15 Min Time Cap
  • Scale as needed
  • Compare to 09/06/17

Post your TIME to Beyond The Whiteboard.

scores. "DT" 20/12/17

scores. “DT” 20/12/17

Posted in WODs | Comments Off on Wednesday 20/12/17

Tuesday 19/12/17

Pic: Angela Clancy

Pic: Angela Clancy

On The 8th Day Of Christmas My Coaches Gave To Me…

  Named WoD – “Jeremy”

Complete 21 – 15 – 9 (reps)

For Time

Overhead Squat (42.5 / 30 kg)

Burpee

.

  • This one is the polar opposite to yesterday! Its designed as a short & spicy WoD!
  • Choose a weight on the bar that will allow you to move through your set of 21 squats in 1-2 go’s. Move swiftly through your burpees & you will feel the burn of this beautifully designed workout.
  • We will be covering some valuable practice on the Overhead Squat beforehand so come armed & ready to use those shoulders!
  • Hold the standards. Form is priority as always.
  • Strict 8 Min Time Cap
  • Scale as needed

Post your TIME to Beyond The Whiteboard.

scores. "jeremy" 19/12/17

scores. “jeremy” 19/12/17

Posted in WODs | Comments Off on Tuesday 19/12/17

Monday 18/12/17

Jason. . Pic: Angela Clancy

Jason.
.
Pic: Angela Clancy

On The 7th Day Of Christmas My Coaches Gave To Me…

  Hero WoD – “Weston”

In Teams of 2 Complete 5 Rounds For Time

1000m Row

200m Dumbbell Farmers Cary

50m Dumbbell Waiters Walk, Left Arm

50m Dumbbell Waiters Walk, Right Arm

.

>> RX weight = 20 / 15 kg <<

.

  • Kicking the week off with a LONG one!
  • This Hero WoD was created to honour U.S. Drug Enforcement Administration Special Agent Michael E. Weston, click here to see when if first posted on .Com
  • If you were to tackle this Hero WoD alone then you would for sure be in for a massive endurance session. There is 5k of rowing all up, 1000m of farmers carries & 500m of overhead carries!!
  • By tackling this in pairs we will look to ramp up our intensity levels & share the volume. We want you to attack your rowing segments hard & fast. Hustle on those carries & work hard for each other!!
  • There will be a set flow to this workout for you to follow so be sure to listen up at briefing!! We will not be allowing anyone past the time cap so as always scale as required.
  • Hit this hard & #NeverMissAMonday!!
  • Hold the standards. Form is priority as always.
  • Strict 35 Min Time Cap
  • Scale as needed (many scale options will be on offer)

Post your time together to Beyond The Whiteboard.

Posted in WODs | Comments Off on Monday 18/12/17

Saturday 16/12/17

Matt. . Pic: Angela Clancy.

Matt.
.
Pic: Angela Clancy.

On The 6th Day Of Christmas My Coaches Gave To Me…

  Benchmark WoD – “Filthy Fifty”

Complete The Following For Time

50 Box Jumps (24″ / 20″)

50 Jumping Pull-Ups

50 Kettlebell Swings (16kg)

50 Walking Lunge

50 Knees To Elbows

50 Push Press (Bar)

50 Hip Extensions (scale to Barbell or banded Good Mornings (Bar) ).

50 Wall Ball (9kg to 10ft / 7 kg to 9ft)

50 Burpees

50 Double Unders

.

  • The most well known of Classic CrossFit Chippers. This one is beautiful combination of moves form the basic to the more advanced. The weight is all lightweight. There are Gymnastics aplenty & the satisfaction of completing 500 reps in one session is hard to beat.
  • This is flat out unadulterated fun! Plough your way through the list. On some of the more “simple” moves try for large sets, as close to unbroken, as possible. On the more complex ones (Hello Knees To Elbows!) break them up sensibly and you will get a rapid time in this one.
  • Hold the standards. Form is priority as always.
  • 40 Min Time Cap
  • Compare to 12/03/16

 

 

Post time to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Saturday 16/12/17

Friday 15/12/17

Tim. . Pic: Angela Clancy

Tim.
.
Pic: Angela Clancy

On The 5th Day Of Christmas My Coaches Gave To Me…

  Benchmark Strength WoD – “Gwen”

For Load:

Clean & Jerk 15 – 12 – 9 (reps)

.

>> Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. <<

.

  • This is an AMAZING WoD that develops strength, grip strength, barbell cycling, muscular stamina & mental fortitude to name but a few!
  • Makes no bones about it, this will be one of the hardest WoDs you will do in a while!!
  • The task is a simple one. You choose a load, a challenging load mind you, and you go for 15 UNBROKEN clean & jerks. Once you complete that you rest as needed (think 3-5 mins) and repeat the process for 12 reps. Rinse & repeat or the set of 9.
  • You are to hold the SAME LOAD across the three sets. This will set the challenge from the very start!
  • Warm up well with lighter loads & then choose your poison for this Strength Day with a twist! (Should you fail a set then you need to try & repeat it before you can move onto the next set).
  • Killer WoD, get after it!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Compare to 19/02/16

.

 

Post LOAD to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Friday 15/12/17

Thursday 14/12/17

Brendan & Mihali. . Pic: Angela Clancy

Brendan & Mihali.
.
Pic: Angela Clancy

On The 4th Day Of Christmas My Coaches Gave To Me…

  CrossFit Games Open WoD – “16.3”

Complete As Many Rounds As Possible in 7 Minutes

of:

10 Power Snatch (35 / 25 kg)

3 Bar Muscle Up

.

  • Awesome CrossFit Games WoD from last years Open. This was the first time introducing Bar Muscle Ups to the Open. If you have been working toward getting your Bar MU’s today is great day to piece it, or a progression of it, into a workout.
  • In anycase, the weight is light, the time domain is short. All of this means one thing = Spicy!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Compare to 21/02/17

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Thursday 14/12/17

Wednesday 13/12/17

Di & Steph. . Pic: Angela Clancy

Di & Steph.
.
Pic: Angela Clancy

On The 3rd Day Of Christmas My Coaches Gave To Me…

  Benchmark WoD – “Diane”

For Time

21 – 15 – 9 (reps)

Deadlifts (102.5 / 70 kg)

Handstand Push Ups

.

  • Beautiful combination of the heavy vs the dynamic!
  • An age old classic!, go out with the intentions of ploughing through those deadlifts in as few sets as possible.
  • Be smart on your Handstand Push Up volume. If you can, go big. If you can’t intentionally break up your sets early.
  • Great fun this one! Get after it!
  • Hold the standards. Form is priority as always.
  • 15 time cap. Scale As needed.
  • Compare to 18/10/16

.

 

Post TIME to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Wednesday 13/12/17

Tuesday 12/12/17

Amo. . Pic: Angela Clancy

Amo.
.
Pic: Angela Clancy

On The 2nd Day Of Christmas My Coaches Gave To Me…

  Hero WoD – “Jerry”

For Time

Run 1.6 km

Row 2 km

Run 1.6 km

.

  • Classic Hero WoD of pure endurance work. you can grunt & grind all you want through this one but make no mistake, Technique is what will carry you through.
  • As with any movement there is a skill behind it. You know that to be true for Rowing. However its often a lost thought on running. Work to pick your feet u off the floor rather than smash & pound the pavement with your heels.
  • You most likely won’t be PR-ing your 2k row or that second mile run (maybe the first??) so go out there with the intentions of hitting a good steady pace for yourself that is uncomfortable.
  • Get after this one. As with any of our Hero workouts they are honouring someone who gave the ultimate sacrifice in service. This one is named after Sgt Major Jerry Dwayne Patton. You can click here to see the first time it posted up on ‘MainSite’
  • Hold the standards. Form is priority as always.
  • Aim is under 25 Minutes. Scale As needed.
  • NO TIME CAP

.

 

Post TIME to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Tuesday 12/12/17

Monday 11/12/17

Sandra. Pic: Angela Clancy.

Sandra.
Pic: Angela Clancy.

WoD – “Strength Day”

.

[A]: Back Squat:

20 Reps

.

[B]: Huffy Puffy

?? 🙂

.

  • Heavy day!!
  • Add 5 – 7.5kg on from last week. Come on in and lets see some progress. (This is the last week of this progression).
  • Some “fun” afterwards!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post LOAD to Beyond The Whiteboard.

Posted in WODs | Comments Off on Monday 11/12/17

Saturday 09/12/17

Brett. . Pic: Angela Clancy/Steph Bartlem

Brett.
.
Pic: Angela Clancy/Steph Bartlem

On The 1st Day Of Christmas My Coaches Gave To Me…

  Benchmark WoD – “Eva”

5 Rounds For Time:

800m Run

30 Kettlebell Swings (32 / 24 kg)

30 Pull Ups

.

  • The first day is in and its a cracker (pun very much intended!).
  • Now this Benchmark comes with it a LOT of volume and a Heavy Kettlebell. We must first ensure it is appropriate for you. If you are relatively new to CBD we will be looking toward scaling this to 3 rounds of the same rep scheme or 5 rounds of a shorter run and less reps. Either way you are in for one helluva morning!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Comparte to 24/01/15

.

 

Post TIME to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Saturday 09/12/17

Friday 08/12/17

New Muscle Tee's have dropped! Navy with "Coaches" Yellow ink!!

New Muscle Tee’s have dropped!
Navy with “Coaches Yellow” ink!!

  WoD – “Double Dipping”

AMRAP in 3 Minutes:

100 Double Unders

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

.

REST 2 MINS

.

AMRAP in 3 Minutes:

75 Double Unders

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

.

REST 2 MINS

.

AMRAP in 3 Minutes:

50 Double Unders

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

.

  • Spicy Interval style WoD. Be composed on your Double Under & buy yourself enough time to rack up  a ton of wall balls!
  • This is Fitness served up on a plate. Tuck in!!
  • Some Single Leg / Single Arm work beforehand so come in with your wits about you 🙂
  • The CrossFit Open feels like its only around the corner. Well it is only 77 days away y’know so lets get after it!!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of  WALL BALLs to Beyond The Whiteboard.

 

scores: 8/12/17. Triple AMRAP Dubs/WB

scores: 8/12/17. Triple AMRAP Dubs/WB

Posted in WODs | Comments Off on Friday 08/12/17

Thursday 07/12/17

Charith flying high! (with thumbs AROUND) . Pic: Angela Clancy.

Charith flying high!
(with thumbs AROUND)
.
Pic: Angela Clancy.

WoD – “Strength Day”

.

[A]: Back Squat:

20 Reps

.

[B]: Pull Up Progression:

Sets / Reps / Standards dependant on ability & also numbers done last week.

.

  • Heavy day!!
  • Add 5 – 7.5kg on from last week. Come on in and lets see some progress. (This is the second to last week of this progression).
  • On the pull ups your movement standards, sets & reps are determined by your current ability. We will have all the numbers you need to know on the board. Be sure to come in today and don’t miss out on the chances to progress. (Note: this will be the last week of the progression for 2017. We will pick things up again in the new year).
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Look back to last week and come in informed & ready about your numbers / standards.
  • If you weren’t in last week then yuu will need to look back on your most recent back squat 1RM & the opening set of pull ups from “Nicole in a boat” and use these stats to determine how you attack today.

.

 

Post LOAD from the Squat & what you did in your pull ups to Beyond The Whiteboard.

scores: 7/12/17. Back Sq - 20 reps

scores: 7/12/17. Back Sq – 20 reps

Posted in WODs | Comments Off on Thursday 07/12/17

Wednesday 06/12/17

Angela. . Pic: Steph Bartlem.

Angela.
.
Pic: Steph Bartlem.

  WoD – “In The Open”

Complete As Many REPs As Possible in 9 Minutes

of:

20 Burpees

15 Snatch (35 / 25 kg)

15 Burpees

15 Snatch (50 / 35 kg)

10 Burpees

15 Snatch (62.5 / 42.5 kg)

5 Burpees

MAX Snatch (70 / 47.5 kg)

.

  • This is a ripper of a couplet. The time is short, the weight starts light then gets quite heavy. The jumps in loading are aggressive! Its everything you want from a workout & more!!
  • This kind of WoD is just begging you to go out the gate fast to get through the lighter weight stuff early to allow you time to actually be able to lift the heavier end loads!
  • The CrossFit Open feels like its only around the corner. Well it is only about 85 odd days away y’know so lets get after it!!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of REPS from the WoD to Beyond The Whiteboard.

scores.6:12:17 

Posted in WODs | Comments Off on Wednesday 06/12/17

Tuesday 05/12/17

Jason just checking Ellie knows how far she has to go! . Pic: Angela Clancy.

Jason just checking Ellie knows how far she has to go!
.
Pic: Angela Clancy.

  WoD – “Upside Down You Pressing Me”

.

For Time:

500m / 400m Row

21 Handstand Push Ups

500m / 400m Row

15 Handstand Push Ups

500m / 400m Row

9 Handstand Push Ups

.

  • Not a barbell in sight. This one gets spicy.
  • Row hard but exhaustively so. You want to be able to get off the machine & get straight into your handstand work.
  • Aim to be able to knock out the sets of 21 in no more than 3 sets. Consider the scale options in place if you think you would need more sets to go through. Kipping is allowed today.
  • Before the workout starts we will be working on getting inverted. Depending on level, ability & experience will determine which pathway you should take in this skill session.
  • 15 Min time cap for the WoD.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post your TIME to Beyond The Whiteboard.

Inversion is FUN!

 

Scores: 5/12/17

Scores: 5/12/17

Posted in WODs | Comments Off on Tuesday 05/12/17

Monday 04/12/17

Bruno flying into the week! . Pic: Angela Clancy.

Bruno flying into the week!
.
Pic: Angela Clancy.

  WoD – “Chipping At It”

.

For Time:

30 Dumbbell Power Cleans

40 Box Jumps

30 Dumbbell Thrusters

40 Toes To Bar

30 Dumbbell Thrusters

40 Box Jumps

30 Dumbbell Power Cleans

.

  • “RX” prescriptions = 15 kg DB’s & a 24″ Box / 10 kg DB’s & a 20″ Box.
  • When a “Chipper” is programmed they are fantastic opportunities to test yourself out with new ways of approaching sets & reps of certain movements. Normally you might see a movement only the one time & leave it behind but in this case there are three moves that appear twice.
  • What this does is offer you a chance to test out how you fare on a move first time around and then, on the second time of asking, see how you can back that method up again.
  • The Dumbbells are not prescribed as heavy today. This means that we are asking you to try to go large on your sets, as unbroken as you can, if you will.
  • Push the pace, make yourself work dang hard for your result & y’know #NEVERmissamonday !!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post your TIME to Beyond The Whiteboard.

We will be adding this to the pre-class warm ups. There is much value to be had from moving the PVC pipe really really well.

 scores.4:12:17

Posted in WODs | Comments Off on Monday 04/12/17

Saturday 02/12/17

Charith. . Pic: Angela Clancy.

Charith.
.
Pic: Angela Clancy.

  WoD – “CrossFit Lift-Off Event”

.

[A]: Olympic Lifting

Find Your 1RM Snatch

.

[B]: Olympic Lifting

Find Your 1RM Clean & Jerk

.

[C]: CrossFit WoD

Complete As Many Rounds As Possible in 12 Minutes of:

25 Pull Ups

50 Calorie Row

100 Overhead Squats (20kg)

50 Box Jumps

25 Pull Ups

.

  • The 3rd Annual CrossFit lift-Off has arrived! This is an event similar to that of the CrossFit Open & Team Series in that CrossFit HQ run this online.
  • This time around they charge us with finding our heaviest lifts in the Olympic Lifting movements, The Snatch and The Clean & Jerk. After this we are given a CrossFit WoD to complete (“C” above). This is the work capacity test. The bread & butter of CrossFit if you will.
  • This is a nice way of testing our well roundedness as CrossFitter’s. Some heavy lifting, some huffy puffy. What more could you want??
  • Use today as a way to benchmark some numbers to take forward into next year. The WoD will also act asa niece reminder of how the CrossFit Open feels like again. It is only 85 odd days away y’know!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post your LOADS from the lifting & Number of REPS from the WoD to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Saturday 02/12/17

Friday 01/12/17

Assault Bike. Love it or Hate it?? Which is it to be???

Assault Bike. Love it or Hate it??
Which is it to be???

  WoD – “For Medicinal Use”

.

7 Rounds, On the 2:00

12 Med Ball Cleans (9 / 7 kg)

20 / 15 Calorie Row

.

  • Treat each round as a sprint and get it done as quickly as you can! Literally there is no such thing as getting this done too quickly! If you go sub 1 minute you didn’t do it wrong, you just went hard as hell! (caveat: your from must be on point!! There is such a thing as going too quickly if you are not hitting proper range of motion!!)
  • You should be getting some rest in here so scale your numbers if you think you make the work requirement in the 2 min windows.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post how you went to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Friday 01/12/17

Thursday 30/11/17

Gonna be one of those WoDs hey! . Pic: Angela Clancy

Gonna be one of those WoDs hey!
.
Pic: Angela Clancy

WoD – “A Hop, Trot & er a High Pull!”

.

Complete As Many Rounds As Possible in 18 Minutes

of:

15 Sumo Deadlift High Pulls (42.5 / 30 kg)

12 Lateral Bar Hops

China Town Run

.

  • The Sumo Deadlift High Pull is a fantastic movement that totally embodies the whole ethos of “Core To Extremity Movement” that is a key pillar on what we value & teach in the CrossFit program.
  • Be sure to stay patient on the barbell. Keep your arms longer than you think you need to & fish strong!
  • The lateral hops add an element of agility to your day. Don’t take these things for granted & actually think about your movement back & forth. Think like a cat!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

 

 

Posted in WODs | Comments Off on Thursday 30/11/17

Wednesday 29/11/17

Are you ready for the CrossFit Lift-Off this Saturday?? . Come armed & set to get yourself a new PR!! . Pic: Frankie Lee Matthews.

Are you ready for the CrossFit Lift-Off this Saturday??
.
Come armed & set to get yourself a new PR!!
.
Pic: Frankie Lee Matthews.

WoD – “Strength Day”

.

[A]: Back Squat:

20 Reps

.

[B]: Pull Up Progression:

Sets / Reps / Standards dependant on ability & also numbers done last week.

.

  • Heavy day!!
  • Add 5 – 7.5kg on from last week. Come on in and lets see some progress.
  • On the pull ups your movement standards, sets & reps are determined by your current ability. We will have all the numbers you need to know on the board. Be sure to come in today and don’t miss out on the chances to progress.
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Look back to last week and come in informed & ready about your numbers / standards.
  • If you weren’t in last week then yuu will need to look back on your most recent back squat 1RM & the opening set of pull ups from “Nicole in a boat” and use these stats to determine how you attack today.

.

 

Post LOAD from the Squat & what you did in your pull ups to Beyond The Whiteboard.

 

 

Posted in WODs | Comments Off on Wednesday 29/11/17

Tuesday 28/11/17

Brendan. . Pic: Angela Clancy

Brendan.
.
Pic: Angela Clancy

  WoD – “Midline Meltdown”

.

AMRAP in 15 Minutes:

Row 250 / 200m

10 Push Press (70 / 47.5 kg)

20 Sit Ups

.

  • This is a classic case of the Heavy Vs the Light Vs the Fast. Nothing here should stop you in its tracks HOWEVER it will slow you down & want to interfere with each other!
  • The barbell is Heavy loading for a MetCon. Beware the impact of all those sit ups having on your midline when you want to throw the heavy weight up there!!
  • The legs will start to tire in the row which will impede the dip-drive in the Push Press. And so the fun begins!!
  • Do remember too that it is prescribed as a Push PRESS. Not a Jerk!! Squeeze & fight for the lockout!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of ROUNDS to Beyond The Whiteboard.

The Dip (in the Dip-Drive) is a highly important component of the whole Push Press move. Be sure you are staying upright and spreading the weight in the right areas…….

 

Posted in WODs | Comments Off on Tuesday 28/11/17

Monday 27/11/17

Di working on her Muscle Up Transitions. Today is a great WoD to try these out if you're keen to bump up your scaling options. Pic: Angela Clancy.

Di working on her Muscle Up Transitions.
Today is a great WoD to try these out if you’re keen to bump up your scaling options.
Pic: Angela Clancy.

  Benchmark WoD – “Nasty Girls”

.

3 Rounds For Time:

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (62.5 / 42.5 kg)

.

  • An all-time classic CrossFit WoD!! Watching the 3 famous ladies hit this one RX is a right of passage for CrossFitter’s! (If you haven’t seen it yet check out the video below! Inspiring stuff!)
  • This is however a workout like any other. Go into with an intention & training emphasis & don’t shoot to hit everything all guns a blazing without a care for technique or general nous!
  • The Air squats, do NOT underestimate the effect they will have on your hip extension requirements on both the muscle ups & barbell!
  • There is a lot of muscle ups here today! If you have just gotten some recently then consider scaling the overall number of them. If you are working toward them then utilise a transition scale option. In any case EVERYONE will be using the rings in one form or another.
  • Really FUN one to kick off the week! Lets do this CBDer’s!!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Compare to 15/11/16

.

 

Post TIME to Beyond The Whiteboard.

Such a classic video!!

 

Posted in WODs | Comments Off on Monday 27/11/17

Saturday 25/11/17

Hanging Tough!! . Pic: Niki Platis.

Hanging Tough!!
.
Pic: Niki Platis.

 Hero WoD – “Coffland”

.

For Time:

.

Hang From A Pull Up Bar For 6 Minutes

.

Each time you drop off the bar =

800m Block Run

30 Push Ups

.

  • This is our first Hero WoD since “Hero Month” wayyyyy back in August!
  • This is a VERY tough WoD! 6 Minutes may not sound like a long time but if you’ve never hung from a bar before then you will get a shock at just how hard it is after a very short amount of time!
  • This is a fantastic WoD for us to develop all important grip strength & forearm strength. You know our rules here. THUMBS AROUND THE BAR!!
  • There will of course be scaling options on offer for the hang as well as the run & push up volume. We still expect you to show up!
  • The time cap will be around the 30-35 min time frame. Be sure to listen in at briefing to fully understand the intentions & target times for everyone to try & hit.
  • This is as we have already said a Hero WoD. It is named after U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
  • Go out there today giving just that little bit extra knowing that these CrossFit WoDs have special meaning. If thinking about the special things in your life help you to hang on to that bar just a little longer & have you fight through the burn then use that as motivation.
  • Lets do this CBDer’s!!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post TIME to Beyond The Whiteboard.

The CrossFit Lift-Off is next weekend!! You ready to lift your biggest??

READ BELOW FOR MORE INFO

We will be running the CrossFit Lift-Off NEXT SATURDAY 2ND DECEMBER all morning long.

The 7:15am & 9am Classes will be programmed for the 1RM Snatch & 1RM Clean & Jerk (both moves to be done in both classes).

From 10am-12pm we will run the Released WoD assigned to the event. Depending on what it is will determine how many can go at once.

Should you guys at 7:15am not be able to hang around for 10am onwards & fancy a crack at the WOD then we will let a some of you (WOD details dependant) do it in the 8:15am Open Gym. But please be aware it cannot be a free-for-all as our usual Open Gym session will be in play. (Any 9am participants, we will ask that you wait until 10am onward in which to do the WoD).

The 10am open gym session will also be there but we will cut the number of people allowed in down.

There is of course no pressures to do the actual WoD. Should you turn up to 7:15 or 9am and only do your normal class time slot then you will get a heavy lifting day as your WoD, & thats still cool!!

A few peeps have entered officially online. If you have enjoyed doing the Open &/or the Team Series then why not throw your hat in? Costs just $10. Enter here

 

Posted in WODs | Comments Off on Saturday 25/11/17

Friday 24/11/17

Angela getting under that bar. . Pic: Cera Lai

Angela getting under that bar.
.
Pic: Cera Lai

  WoD – “Don’t Call Me An  Apple!”

.

[A]: Oly – Snatch “EMOM”

Every Minute On The Minute x 10 Minutes:

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat

.

[B]: Core Complex

4 Rounds:

5 Second Hollow Hold

5 V-Crunches

5 V-Ups

6 Jack-Knives

5 Second Hollow Hold

>> Rest 60 Secs between rounds <<

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  • Some good technical work on the snatch movement today. The complex itself will be heavy of what it is but the power snatch & overhead squat shouldn’t themselves feel too heavy. Go by feel on the snatch balance & build load as per your form allows.
  • Your objective is to hit your positions well & move fast!
  • The second part is a lovely little midline piece right out of the same stable as the infamous “Durante Core Challenge”!
  • The aim is to try to try and go unbroken on your rounds. Rest longer if you between the rounds if you need to.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post LOADS from the EMOM & the TIME from the midline work to Beyond The Whiteboard.

 

Posted in WODs | Comments Off on Friday 24/11/17

Thursday 23/11/17

Its just you and the Barbell! Pic: Angela Clancy

Time to move some Heavy weight! . Pic: Angela Clancy

 WoD – “Empowering”

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Complete 3 Rounds For Time:

10 Power Cleans (80 / 60kg)

20 Box Jumps (24 / 20″)

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  • Heavy MetCon time!! Beware though, although the prescription is to move a heavy barbell you still want to be able to get through your reps in 90 secs or less! Check out the time cap. Today its short, fast & Heavy!!
  • Go attack this one. 12 Min Time Cap.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post TIME to Beyond The Whiteboard.

The CrossFit Lift-Off is next weekend!! You ready to lift your biggest??

 

Posted in WODs | Comments Off on Thursday 23/11/17

Wednesday 22/11/17

Mihali. . Pic: Angela Clancy

Mihali.
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Pic: Angela Clancy

  WoD – “Opening Up Old Wounds”

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Complete As Many Rounds As Possible in 8 Minutes:

9 Dumbbell Thrusters (20’s / 15’s)

35 Double Unders

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REST 4 MINS

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Complete As Many Rounds As Possible in 8 Minutes:

25 Double Unders

12 Burpees

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  • The first things that comes to mind when looking at the WoD today is “effort” & “Intensity”. This is pure CrossFit at its devastating best!
  • The first part is a play on CrossFit Open workout 17.5. This day we are time priority bound and we switch things up a little with the Dumbbells. Now get to work on hitting a pace hard & holding on to it. Choose a weight on the DB’s that will allow you to stay unbroken.
  • The second part is a pure Fitness gut check. The skill of the rope versus the grind of the burpee! Again go out as hard as you are able to, & grind out a result for yourself.
  • Sometimes there are days where you need to go hot straight outta the gate & see what happens. This is training after all. Now is the time to try stuff out. 🙂
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post number of ROUNDS from both to Beyond The Whiteboard.

INTENSITY

 

Posted in WODs | Comments Off on Wednesday 22/11/17

Tuesday 21/11/17

Bruno. Pic: Angela Clancy

Bruno.
Pic: Angela Clancy

WoD – “Strength Day”

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[A]: Back Squat:

20 Reps

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[B]: Pull Up Progression:

Sets / Reps / Standards dependant on ability & also numbers done last week.

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  • Heavy day!!
  • Add 5 – 7.5kg on from last week. Come on in and lets see some progress.
  • On the pull ups your movement standards, sets & reps are determined by your current ability. We will have all the numbers you need to know on the board. Be sure to come in today and don’t miss out on the chances to progress.
  • Hold the standards. Form is priority as always.
  • Scale As needed.
  • Look back to last week and come in informed & ready about your numbers / standards.
  • If you weren’t in last week then yuu will need to look back on your most recent back squat 1RM & the opening set of pull ups from “Nicole in a boat” and use these stats to determine how you attack today.

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Post LOAD from the Squat & what you did in your pull ups to Beyond The Whiteboard.

 

 

Posted in WODs | Comments Off on Tuesday 21/11/17

Monday 20/11/17

Jason (& Charith trying to keep up!). Pic: Angela Clancy.

Jason (& Charith trying to keep up!).
Pic: Angela Clancy.

  WoD – “2011 CrossFit Regionals Event 1”

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Complete For Time:

Run 1000m

30 Handstand Push Ups

Row 1000m

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  • Blast from the past! This one will surely test the pace capacities of everyone. Essentially its a chipper to burn your way through! Start your week out in the right vain and lets go!!
  • Go attack this one. 18 Min Time Cap.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post TIME to Beyond The Whiteboard.

Blast from the past!! The CF media team has come a long way since then!!

 

Posted in WODs | Comments Off on Monday 20/11/17

Saturday 18/11/17

The moments before the moment. . What goes through your mind? . Pic: Angela Clancy

The moments before the moment.
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What goes through your mind?
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Pic: Angela Clancy

  WoD – “Cindy Got Jazzed Up!”

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Complete As Many Rounds As Possible in 20 Minutes

of:

5 Bar Muscle Ups

20 Burpee Box Jumps (24″ / 20″)

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  • Simple? You bet!
  • Go attack this one.
  • 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 18/11/17
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