Friday 10 Apr - 3 Rnds - 50m Lunge in as few steps as possible. 1x Burpee per lunge step after each round

Thanks to CF main site for this WOD
Zoom
 8:30am click Here ID 5587784088. P/W 765968
 4pm click Here ID 131477589. P/W 794129

Thursday 9 Apr - 4 Rnds - 1 Min - Burpee Box Jump, 1 Min - Box Jump, 1 Min - HandStand PushUp, 1 Min - Rest. Then 4 Rnds - 1 Min - Box Jump Over, 1 Min - Box Step Up, 1 Min - HandStand PushUp, 1 Min - Rest

CFD OG’s 2011

Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday

Wednesday 8 Apr - 2 Rnds - 100 Double Under, 80 SitUp, 60 Dumbbell Snatch, 40 HandStand PushUp, 20 PullUp

The CFD Benchmark WOD and PB Board from 2010/2011

Strength - Squat
Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday

Tuesday 7 Apr - On The Minute - 8 Mins - 12 DeadLift, 8 Push Press. 2 Min Rest. On The Minute - 8 Mins - 12 Russian Twist, 24 Flutter Kicks

2011 Devils Mile
Skill - HandStand Walking
Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday

Monday 6 April - 12 Min AMRAP - 15 KettleBell Swing, 18 Goblet Squat, 21 Cals. 3 Min Rest. 12 Min AMRAP - 15 WallBall, 18 PushUp, 21 Cals

2011 Darwin Half Marathon where Matty ran a 1hr 33min.

Skill - Pistol Squat

Ros will be doing a Facebook live each night for the CFD WOD. It will include warmup, skills, workout explanation and demonstration of movements. Including all scaling and modifications to accommodate whatever equipment you have available. This will be done the night before each workout but will remain on the CFD Facebook page so it can be watched whenever. 

The zoom and CFD workouts are different.

 Zoom 

6am 

https://us02web.zoom.us/j/540352498?pwd=OTFtNjNvd2pXTU1DVEJWOTJUb3FRZz09 

Meeting ID 540 352 498 Password 196051

10am 

https://us02web.zoom.us/j/367953012?pwd=bzRCUENka0VDK2E5T2VkYTZTeFFRQT09 

Meeting ID 367 953 012 Password: 072908 

5pm 

https://us02web.zoom.us/j/131477859?pwd=ZUlxOG42RUhpcjNaVVBzbko3Q2pMdz09

 Meeting ID 131 477 859 Password 794129

Sunday 5 Apr - Rest Day

Goal Board from 2010. Should CFD 2020 have a goal board?

There is a very limited amount of equipment still at the gym that can be loaned out. I will be putting a list on our Facebook page for people to secure that stuff via comments. 

From Monday there will be a 6am, 10am and 5pm zoom session Monday - Friday. 

Saturday zoom sessions are 8:30am and 4pm.

All zoom sessions are free, whether you are a member of CFD or not. Just use the link or ID number posted on the website each night to join in. 

Starting tonight Ros will be doing a Facebook live video every night for the CFD WOD. It will be an explanation and demonstration of movements just like a regular coached session at the gym. There will be opportunity to ask questions in comments. If you don’t have access to our FB page request it or email me.

Keep moving everyone, for your health and sanity. 

Saturday 4 Apr - 30 Min Run. Every 5 Mins do 20 Squats, 20 Mountain Climbers and 20 V Sits

CFDers, using foam rollers as pillows since 2010.

Zoom 8:30am https://us02web.zoom.us/j/936123536

Zoom 4pm https://zoom.us/j/493077064