Wednesday 4 Mar - 7 Min Up Ladder - MuscleUp, Snatch (60/40)



1 rep of each in the first round, 2 reps of each in the second round and so on, adding a rep every round until 7 mins is up.
Strength - Snatch Complex

Monday 2 Mar - 3 Mins - Back Squat (40/30), 3 Mins - Dumbbell Snatch (20/15), 3 Min - Burpee Box Jump, 2 Mins Front Squat (40/30), 2 Mins - Dumbbell Snatch, 2 Mins - Burpee Box Jump, 1 Min - OverHead Squat (40/30), 1 Min - Dumbbell Snatch, 1 Min Burpee Box Jump

What a fantastic start to the CrossFit Open with 15.1 and 15.1a. Excellent work everyone!
Remember 7pm tonight (Monday) is your last chance to get the open WOD done if you have registered to compete.
Strength - Squat Complex

Sunday 1 Mar - Open Gym 2-4pm


Open Gym is an opportunity to do Open WOD 15.1, or to keep working on the movements that could come up in 15.2!

Saturday 28 Feb - Open WOD 15.1 - 9 Min AMRAP - 15 Toes To Bar, 10 DeadLift (52/35), 5 Snatch (52/35). Then 6 Mins to Establish a 1RM Clean & Jerk

 
The scaled version of this WOD is 15 Knee Raises, 10 DeadLift (40/25), 5 Ground To OverHead (40/25)

Friday 27 Feb - 4 Rnds - 30 Sec L-Sit Hold, 6 Turkish GetUp, 10m HandStand Walk

This WOD is for quality, not for time

Thursday 26 Feb - 50 Cal Row, 400m Run, 50 DoubleUnder, 400m Run, 50 Thruster (20/15), 400m Run

Strength - Clean Complex
This Saturday the 2015 CrossFit Games begin. The WOD that is released be CrossFit HQ on Friday will become the Saturday CFD WOD. However, if you can't make it in on Saturday, to get the games WOD done, we will also be running it at the following times; Friday 6:30pm, Sunday 2-4pm and Monday 7pm. To register click here, time is running out so don't miss out. Last year CFD had over 60 people register, let's see if we can beat that number this year!