Thursday 23 Jan - 22 Min AMRAP - 100 Double Under, 100m Row, 30 Hollow Rock, 30 PushUp

Skills WOD - 10 Min AMRAP - 9m HandStand Walk, 6 Strict HandStand PushUp, 3 Rope Climb

Wednesday 22 Jan - 100 Push Press (40/30) - Every Break do 10 Pistol Squat

Strength - PullUp and Turkish GetUp

Friday 17 Jan - 3 Rnds - 3 Hang Snatch (60/40), 3 MuscleUp

Strength - Hang Snatch.
Finisher - 7 Min AMRAP - Partner AirBike (swap every 30 seconds).

Tuesday 14 Jan - 5 Rnds - 2 Power Clean, 4 Front Rack Lunge, 6 Over The Bar Burpee

Strength - Power Clean and Front Rack Lunge

Friday 10 Jan - 15-10-5 - DeadLift (100/70), HandStand PushUp. * 50 Double Unders After Each Set

Skills WOD - 12 Min AMRAP - 18m HandStand Walk, 12 Pistol Squat, 6 MuscleUp

Monday 6 Jan - EMOM - 3 Hang Power Snatch (40/30), Death By Burpee Over Bar. EMOM - 3 Toes To Bar, Death By WallBall

EMOM - Every Minute, On The Minute
Death By - Add an extra rep every minute
For those returning from holidays just a reminder to be kind to yourself for the first week or two back at CFD. It will be enough to just move. Don’t go too heavy or too hard. Don’t put pressure on yourself to get back to where you were quickly. Just show up. Let’s make 2020 the year of consistency rather than making unrealistic new years resolutions. That is were long lasting success lies

Friday 3 Jan - 3RM Back Squat. Jerk Complex

Session times today are 5:30am, 9:15am, 4pm and 5:30pm

Thursday 2 Jan - ‘Helen’ - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Sessions times today are 5:30am, 9:15am, 4pm, 5pm and 6pm
Skill - HandStand Walking
Finisher - 4 Min AMRAP - Man Makers