Saturday 31 Oct - 4 Rnds - 20 Burpee, 20 KettleBell Swing (24/16), 20 Box Step Over, 20 Plate Ground To OverHead (20/15)
Today, after the WOD (8am and 4pm) there will be a Melbourne Cup themed 'race' between the top 4 people from the workout. Bring a fancy hat or tie and $2 to place a bet!
Friday 30 Oct - 4 Rnds - 1 Min 10m Sprint, 1 Min Rest. 4 Rnds - 1 Min Double Unders, 1 Min Rest. 4 Rnds - 1 Min Cals (2 Rnds Bike, 2 Rnds Row), 1 Min Rest
Skills WOD - 3 Rnd - 1 Min MuscleUp. 1 Min - HandStand Walking. 1 Min Rope Climb
It's on again, the CFD lifestyle challenge!
Each
day you receive anywhere from 0-5 points. 1 point for no alcohol, 1
point for no added sugar, 1 point for 30 mins of mobility, 1 point for
the WOD and 1 point for fish oil.
For those who want to sign up there will be a test WOD on Monday and a retest on the last day of the month.
We have an extensive nutrition guide to answer all food questions that will be at CFD for you to read.
Thursday 29 Oct - 9 Min AMRAP - 9 DeadLift (40/30), 9 Hang Power Clean (40/30), 9 Push Press (40/30)
Strength - Clean Complex
This Saturday the WOD will take on a Melbourne Cup Theme!
The actual WOD will be a regular Saturday WOD. At the end of that workout there will be the top 2 guys and the top 2 ladies with the best times. Those 4 people then become 'the horses' and the rest of us become 'racegoers'. We will all place a $2 bet on which 'horse' we think will win the 1 rnd race at the end. So, bring your race day hat or tie and $2 (if you want to place a bet).
Tuesday 27 Oct - Tabata (6 Rnds of each) - Toes To Bar, Row, Power Clean (50/35), Box Jump, AirBike, WallBall
Strength - Clean & Jerk Complex
Saturday 24 Oct - Partner 'Bull' - 2 Rnds - 200 Double Unders, 50 OverHead Squat (60/40), 50 PullUp, 1.6K Run
Free Intro Session at 10am today
Wednesday 21 Oct - Back Squat 3-3-3-3. Press 3-3-3-3
Not only did Daly and Jacinta welcome their forth child into the world last week but Daly delivered her, at home, with no help! Skyla is so lovely, well done guys. We look forward to meeting her soon and seeing Jacinta at CFD again!
Monday 19 Oct - 1K Farmers Carry (24/16), 1K Run, 1K Row
Skills WOD - 2 Rnd - OTM - Strict Toes To Bar, HandStand, Legless Rope Climb
Friday 16 Oct - 15 Min AMRAP - 3 Rope Climb, 6 Wall Climb, 9 Thruster (40/30)
Wednesday 14 Oct - 3 Min AMRAP - Hang Power Clean (50/35). 2 Min Rest. 3 Min AMRAP - PullUp. 2 Min Rest. 3 Min AMRAP - Dumbbell Press (15/10)
Every time you put the barbell down, drop from the pullup bar or put the dumbells down do 5 x burpee before continuing with the reps.
Strength - Clean & Jerk Complex
Strength - Clean & Jerk Complex
Tuesday 13 Oct - 'Partner WOD' - 10 x 400m Run, Max Wall Balls
Skills WOD - 3 Rnd - 1 Min HandStand Hold, 1 Min Pistol Squat
Saturday 10th Oct - 20 Rnds - 5 Burpee (onto plate), 10 DoubleUnder, 5 Plate Ground To OverHead (20/15)
BBQ Breakfast after the 8am WOD this morning. Not for any reason, just to hang out after the WOD and eat delicious eggs, bacon and oranges.
Thursday 8 Oct - 100 Goblet Squat (24/16), 75 KettleBell Swing (24/16), 50 DeadLift (75/50). Every Minute, On The Minute - Odd - 10 SitUps, Even - 10 Lunge Step
Super Coach Sammy worked very hard last weekend to finish 2nd at Demarc.
We are all very proud of you Sam and love following your competition success!
Strength - Turkish Get Up
Wednesday 7 Oct - 0-7 Min - 1K Run, 7-15 Min - 1RM Press, 15-22 Min - 1K Run, 22-30 Min - 1RM Push Press
Tuesday 6 Oct - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest
Most of the September On Ramp Crew - a soccer team and some funny Irish guys!
Compare to 11 April
Strength - Front Squat
Monday 5 Oct - 7 Min AMRAP - 5 Strict PullUp, 10 Bench Press (50/35), 20 Box StepUp. 3 Min Rest. 7 Min AMRAP - 5 Toes To Bar, 10 PushUp, 20 Squat. 3 Min Rest. 7 Min AMRAP - 5 Bar MuscleUp, 10 Dumbbell Push Press (15/10), 20 Pistol Squat
Check Mhairi out putting her functional fitness to work on a cattle station near Mackay, QLD!
Strength - Bench Press
Strength - Bench Press
Saturday 3 Oct - 'Morrison' - 50-40-30-20-10 - WallBall, Box Jump, KettleBell Swing (24/16)
Best of luck to Sammy this weekend at Demarc 4 hosted by CrossFit Raw Commando, New Castle.
Here is the link to the results
Friday 2 Oct - 5RM DeadLift
Louis John Brown
Congratulations Adam and Tynan, from everyone at CFD.
Congratulations Adam and Tynan, from everyone at CFD.
Louis will be attending the 9:15am kid friendly sessions soon. I doubt he will be sitting in the pram for long!
Gymnastics WOD - OTM - 3 Mins - Max Shoulder Taps, Max PullUps, Max Dips, Max L-Sit Hold
Subscribe to:
Posts (Atom)
