Saturday 1 Apr - 'Liam' - 800m Run with Plate (20/15), 100 Toes To Bar, 50 Front Squat (70/45), 10 Rope Climb, 800m Run with Plate

Partition the toes to bar, front squats and rope climbs however you like. 

Wednesday 29 Mar - 5 Rnd - 14 Power Clean 60/40, 7 MuscleUp

Strength - Power Clean

Tuesday 28 Mar - Death By..... Front Squat (60/40). Box Jump Over

That concludes the 2017 CrossFit Games Open. To all who competed, judged and cheered, thank you. 
CFD has participated in The Open since it begun in 2011. It is the best and most important part of our year for many reasons. Having members achieve things they have never tried before is empowering to the individual and inspiring for the rest of us to witness. For those who have worked hard all year, turning up every day, learning new skills, increasing strength and working on weaknesses - the open is your chance to showcase that work and you all did that so well. Being able to watch Sammy achieve world class results is a privilege, those Friday nights were memorable. 
It's back to regular programming. The first couple of weeks will feel like something is missing. Now is when the 2018 open begins. The hard work you put in from today will be the results you achieve next year. Thanks again to everybody who registered this year, I know how much courage it takes and you should all be proud of that alone.

Monday 27 Mar - 10-1 - Bench Press, PushUp, Toes To Bar, V-Sit

Strength - Bench Press

Sunday 26 Mar - Open Gym 2-4pm

There will be a brief for 17.5 at 2pm, 2:30pm and 3pm. 

Saturday 25 March - Open WOD 17.5

Rx'd - 43/29
Scaled - 29/20, single unders
40 Min Time Cap

Friday 24 Mar - 4 Rnds - Every 3 Min - 400m Run. 4 Rnds - Every 4 Mins - 500m Row

Mobility - 15 Mins
The 5:30pm session will be 17.5

Tuesday 21 Mar - In 20 Mins - 21-15-9 - KettleBell Swing (24/16), Squat, Box Jump Over then 1RM Clean & Jerk

Skills - 12 Min AMRAP - 10m HandStand Walk, 5 Knees To Feet Jump, 1 Legless Rope Climb

Sunday 19 Mar - Open Gym 2-4pm

Saturday 18 Mar - Open WOD 17.4

Rx'd - 102/70.
Scaled - 61/43, Hand Release PushUps. 

Thursday 16 Mar - 75 SitUp, 30 Dumbbell Snatch (20/15), 50 SitUp, 30 Dumbbell Snatch, 25 SitUp, 30 Dumbbell Snatch

Skills - HandStand Walking, Turkish GetUp, HandStand PushUp

Tuesday 14 Mar - 3K Row, 250 Double Under, 1.5K Run, 50cal AirBike

Break this workout up however you like.

Monday 13 Mar - EMOM - 1 MuscleUp, 1 Burpee. Every minute add an extra Burpee

Strength - Front Squat
Don't forget to enter your 17.3 scores.
If you still need to do 17.3 then 7pm today is the time.

Sunday 12 Mar - Open Gym 2-4pm

Saturday 11 Mar - Open WOD 17.3

Scaled - Jumping PullUps and Lighter Snatches
The Open WOD can be done Saturday 8:30am, 10am, 4pm, Sunday 2-4pm or Monday 7pm.

Friday 10 Mar - EMOM - 24 Min - Min 1 - Row 150m, Min 2 - 10cal AirBike, Min 3 - 7 Burpee, Min 4 - 1 Rope Climb

The 5:30pm session will be Open WOD 17.3 
17.3 will also be run on Saturday (all sessions), Sunday 2-4pm  and Monday at 7pm.

Wednesday 8 Mar - 1K Row, 21 HandStand PushUp, 21 DeadLift (100/70), 500m Row, 15 HandStand PushUp, 15 DeadLift, 250m Row, 9 HandStand PushUp, 9 DeadLift

Skills WOD - 10 Min AMRAP - 10m HandStand Walk, 3 Bar MuscleUp (or 1 PegBoard Ascent)

Sunday 5 Mar - Open Gym 2-4pm

Saturday 4 Mar - Open WOD 17.2

Scaled - Dumbell Weight 15/10, Knee Raises and PullUps

Friday 3 Mar - 15 Min EMOM - Min 1 - 30sec Row, 30sec Rest. Min 2 - 30sec Bear Crawl, 30sec Rest. Min 3 - 30sec Squats, 30sec Rest

The 5:30pm session will be Open WOD 17.2. 
If you can drop in to cheer the Friday night heats on then please do. 
Saturday (all sessions) and Sunday Open Gym will also be 17.2.