Thursday 17 Aug - 30 Cal (Bike or Row), 30 KettleBell Snatch (24/16), 30 WallBall, 30 DeadLift (75/50)

Well done to the CFDers who swum, ran or rode at The Kateherine Ultra Challenge last weekend.

Strength - Front Squat

Wednesday 16 Aug - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. OR 'Mary' - 20 Min AMRAP - 5 HandStand PushUp, 10 Pistol, 15 PullUp

Skills WOD - 10 Min AMRAP - 10m HandStand Walk, 10 Triple Under

Tuesday 15 Aug - 10 Rnd - Min 1 - 2 Snatch (60/40). Min 2 - Max Burpee Box Jumps. Min 3 - Rest

Monday 14 Aug - 'Nasty Girls' 3 Rnds - 50 Squat, 7 Muscle Up, 10 Hang Power Clean (60/40)

Strength - Hang Power Clean & Jerk

Sunday 13 Aug - Open Gym 2-4pm

Saturday 12 Aug - 'Partner WOD' - 300 Squat, DeadBall Hold. 250 SitUp, HandStand Hold. 200 KettleBell Swing (24/16), Squat Hold. 100 Cal, Bar Hang.

Finisher (solo) - 7 Min AMRAP - 10 Plate Ground To OverHead (25/20), 20 Lateral Jump, 10 Burpee Onto Plate

Friday 11 Aug - 12 Min AMRAP - 1 Rope Climb (from seated), 3 Strict HandStand PushUp, 6 Weighted Pistol Squat

Strength - Sumo DeadLift