Friday 30 Mar - In 30 Mins - 10cal AirBike, 30 WallBall, 10cal AirBike, 30 PushUp, 10cal AirBike, 30 DeadLift (90/60), 10cal AirBike, 20 DeadBall Onto Box (60/40), 10cal AirBike, 20 Dumbbell Shoulder To OverHead (20/15), 10cal AirBike, 20 Pistol Squat. In any time remaining - Max Dumbbell Thrusters (20/15)
Monday 26 Mar - 7 Min AMRAP - 10 MedBall Clean, 5 Burpee
Skills WOD - 12 Min AMRAP - 3 Strict PullUp, 3 Strict HandStand PushUp, 30sec L-Sit Hold
Strength - Bench Press
Monday 19 Mar - 18.4
The power is back on at CFD!
All session times back to normal.
Scaled Workout - Men DeadLift 61/83, Women DeadLift 43/61, PushUps (sub for HSPU) and Bear
Crawl (sub for HS Walking)
Sunday 11 Mar - Open Gym 2-4pm
If you still need to do 18.3 or if you would like to give it another go Open Gym is your chance.
Alternatively, you could come in and practice what might be coming up - HandStand PushUps, Snatches, WallBalls?
Saturday 10 Mar - 18.3
This week the open steps it up a notch in both skill and weight!
Scaled version is 2 Rnds - 100 Single Skip, 20 OverHead Squat (20/15), 100 Single Skip, 12 PullUp, 100 Single Skip, 20 Dumbbell Snatch (15/10), 100 Single Skip, 12 PullUp
Saturday 3 Mar - Open WOD 18.2
Another great workout to continue on our open journey!
The dumbbell weight for ladies is 15 (not 16). The scaled dumbbell weight is 15/10.
Briefing will be at 8:30am, 10am and 4pm
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