Sunday 1 Nov - Open Gym 2-4pm

Saturday 31 Oct - 12 Min AMRAP - 20 Box Jump, 10 Burpee Box Jump, 20 Box Step Up (22.5/15), 10 Dumbbell Push Jerk. 2 Min Rest. 12 Min AMRAP - 10 Toes To Bar, 20 Knees To Elbow, 20 Wall Ball, 10 Weighted SitUp. 2 Min Rest. 12 Min AMRAP- 10m Sled Push (150/100), 20 Mountain Climber, 20 KettleBell Swing (28/20), 10 Goblet Squat

If you haven’t already you should watch the 2020 CrossFit Games. 

They are inspirational, motivating and emotional. 

Here is a highlight reel to get you started!

Friday 30 Oct - 2 Rnds - 20 PullUp, 30 PushUp, 40 SitUp. 2 Rnds - 15 Toes To Bar, 30 Seated Press (20/15), 40 Flutter Kicks. 1 Rnd - 5 Bar MuscleUp, 30 Dumbbell Push Press (15/10), 50 Russian Twist

Thursday 29 Oct - In 5 Mins - 60/40 cal Air Bike, Max Burpees. 2 Min Rest. In 5 Mins - 600m Run, Max Burpees. 2 Min Rest. In 5 Mins - 60/40 cal Row, Max Burpees. 2 Min Rest. In 5 Mins - 200 Double Unders, Max Burpees. 2 Min Rest. In 5 Mins - Max Burpees

Wednesday 28 Oct - 4RM Press, 3 RM Push Press, 2 RM Push Jerk, 1 RM Split Jerk

Tuesday 27 Oct - 100 Lunge Step, 3 Wall Climb, 75 KettleBell Front Rack Lunge (16/12), 3 Wall Climb, 50 Jumping Split Lunge, 3 Wall Climb, 25 Dumbbell OverHead Lunge (20/15), 3 Wall Climb

Skills WOD - 2 Rnds. - 2 Min HandStand Walking, 2 Min Triple Unders, 1 Min Pistol Squats 

Monday 26 Oct - 5 Snatch (60/40), 1 Rope Climb, 10 Clean (75/50), 1 Rope Climb, 15 DeadLift (100/70), 1 Rope Climb

Strength - Snatch, Clean and DeadLift

Sunday 25 Oct - Open Gym 2-4pm

Exciting news..... CFD now has an online merch store. Click here or go to the fitprint website and shop til you drop!

Thanks so much Nicole for the super cool designs and creating the entire store.

Saturday 24 Oct - Partner WOD - 1K Farmers Carry (24/16), 1K Row, 200 Wall Ball, 200 SitUp, 1K Row, 1K Farmers Carry

Friday 23 Oct - 12 Min AMRAP - 12 Squat, 12 Atomic SitUp, 12 Jumping Split Lunge, 12 Hollow Rock

 Strength - Back Squat

Thursday 22 Oct - ‘Death By’ - AirBike (add 2 cals each minute), 10m Shuttle (add 2 reps each minute), Row (add 2 cals each minute), Double Unders (add 10 reps each minute)

Wednesday 21 Oct - ‘DT’ - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Push Jerk

Strength - 3 DeadLift, 2 Hang Power Clean, 1 Push Jerk

Tuesday 20 Oct - In 24 Mins - 50 SitUp, 200m Farmers Carry (24/16), 40 Box Jump, 200m Farmers Carry (20/15), 30 PushUp, 200m Plate OverHead Carry (20/15), 20 Toes To Bar, 200m MedBall Carry, 10 Burpee, 200m Run. In any time remaining- Max DeadBall Over Shoulder (60/40)

Strength - Turkish Get Up

Monday 19 Oct - 15 Min AMRAP - 5 Strict HandStand PushUp, 10 Kipping HandStand PushUp, 5 Strict PullUp, 10 Kipping PullUp, 5 Press (40/30), 10 PushPress

 

Gymnastics Strength - HandStand PushUp and PullUp

Sunday 18 Oct - Open Gym 2-4pm

Mel’s stretching sessions are back on this Open Gym. 

Alternatively come in and do your own thing, work on a lift, practice a skill, catch up on a wod.

Saturday 17 Oct - 10 Burpee PullUp, 20 Toes To Bar, 30 WallBall, 400m Run, 10 cal Ski, 20 cal Bike, 30 cal Row, 400m Run, 10 Devils Thruster (15/10), 20 Burpee Box Jump, 30 Box StepUp (15/10), 400m Run, 10 OverHead Squat (20/15) 20 Shoulder To OverHead, 30 Sumo DeadLift HighPull, 400m Run

 

Friday 16 Oct - 21-15-9 - OverHead Squat (40/30), Toes To Bar

Strength - Back Squat

Thursday 15 Oct - 25 Min AMRAP - 10x10m Shuttle with a Burpee at every turn, 10 cal AirBike, 15 Box Step Up, 60 Double Under

 

Wednesday 14 Oct - 5 Rnds - 3 Rope Climb, 20 Lunge Step. 5 Rnds - 3 Wall Climb, 15 Squat. 5 Rnds - 3 Muscle Up, 10 Burpee

 Finisher - In 7 Mins - 1K Run, Max V-Sit

Tuesday 13 Oct - 3 Min - Power Snatch (40/30), 1 Min - Hollow Rock, 3 Min - Row, 1 Min - Hollow Rock, 3 Min - Box Jump Over, 1 Min - Hollow Rock, 3 Min - Push Press 40/30), 1 Min - Hollow Rock, 3 Min - Bike, 1 Min - Hollow Rock

 Strength - Snatch Complex

Monday 12 Oct - In 15 Mins - 30 DeadLift (100/70), 30 PushUp, 30 PullUp, 30 Devils Press (15/10). In any time remaining AMRAP - 3 DeadLift, 3 PushUp, 3 PullUp, 3 Devils Press

Strength - Snatch Grip DeadLift

Sunday 11 Oct - Open Gym 2-4pm

Saturday 10 Oct - 3 Rnds - In 2 Mins - 15 Dumbbell Box Step Up, Max Dumbbell Push Press (15/10). 3 Rnds - In 2 Mins - 20/15 cal Row, Max Burpee Over Rower. 3 Rnds - In 2 Mins - 25 Toes Thru Rings, Max SitUp. 3 Rnds - In 2 Mins - 30 KettleBell Swing, Max Goblet Squat (24/16)

 

1 min rest after every 2 Mins of work

Friday 9 Oct - In 30 Mins - 1-2-3-4-5-4-3-2-1- Wall Climb, Snatch (60/40). In Any Time Remaining - AMRAP - 10 V-Sit, 20 Flutter Kick, 10 Hanging L Raise, 20 Russian Twist

Thursday 8 Oct - Running Clock - 0-8 Min - 1K Run, Max Cals, 8-10 Min - Rest, 10-16 Min - 600m Run, Max Cals, 16-18 Min - Rest, 18-22 Min - 400m Run, Max Cals, 22-24 Min - Rest, 24-27 Min - 200m Run, Max Cals, 27-29 Min - Rest, 29-32 Min - Max Double Unders

 

Wednesday 7 Oct - 16 Min AMRAP - 5 Dumbbell Press (22.5/15), 10 Dumbbell Push Press, 15 Dumbbell Push Jerk, 30 SitUp

Skills WOD - 4 Min HandStand Walking, 4 Min Legless Rope Climb, 4 Min Weighted Pistol Squat

Tuesday 6 Oct - 10 PullUps, 20 Front Squats (50/35), 10 Chest To Bar PullUps, 20 Back Squats, 10 Bar Muscle Ups, 20 OverHead Squats

 

Strength - Squat Complex

Monday 5 Oct - 3 Rnds - 200m Run, 15 Box Jump, 15 WallBall, 250m Row, 15 Box Step Up, 15 MedBall Clean

Strength- Weighted Step Up

Sunday 4 Oct - Open Gym 2-4pm

 Mel is running stretching sessions at Open Gym today. 

First one kicks off at 2:15pm, next one at 3pm.

Bring a mat if you have one.

Saturday 3 Oct - 50 Dumbbell Snatch (22.5/15), 50 Dumbbell OverHead Squat, 50 KettleBell Swing (32/24), 50 Goblet Squat, 50 Thruster (40/30), 50 Sumo DeadLift HighPull. Every 5 Mins - 1 Min AMRAP Burpees.

 

Friday 2 Oct - 12 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 DeadLift (90/60), 20 Double Under

 Strength - OverHead Squat