Wednesday 1 Sep - 17 Min AMRAP - 3/1 Strict PullUp, 5 Box Jump, 10 Hollow Rock, 30 Double Unders
Monday 30 Aug - EMOM - 12 Mins - 5 Toes To Bar, 1 WallBall (add an extra wallball rep every minute). 2 Min Rest. EMOM - 12 Mins - 5/7 PushUp, 3 Double Under (add 3 extra double unders every minute)
Finisher - 1 Min Wall Squat, 1 Min Stand Hold, 1 Min L-Sit Hold
Sunday 29 Aug - 10-11am - Open Gym and WOD
WOD - 50sec Work/10sec Rest, 40sec Work/20sec Rest, 30sec Work/30sec Rest, 20sec Work/40sec Rest, 10sec Work/50sec Rest - Cals, SitUps, Cals, Dumbbell Thrusters, Cals, Atomic SitUps, Cals, Barbell Thrusters
Saturday 28 Aug - In 12 Mins - 2 Rnds - 40 SitUps, 30 SuperMans, 20 Hollow Rocks, 10 Mountain Climbers, in any time remaining- Max Wall Climbs. 3 Min Rest. 12 Min AMRAP - 5 V-Sit, 10/5 PushUp, 10 Hang Power Clean (60/40). 2 Min Rest. In 7 Mins - 1K Run, in any time remaining - Max DeadBall Over Shoulder (40/30)
Friday 27 Aug - 7 Min AMRAP - 5 Burpee PullUp, 10 WallBall
Skills WOD - 10 Min AMRAP- 1 Rope Climb, 5 HandStand PushUp, 10 Triple Under
Strength - Pause Back Squat
Thursday 26 Aug - 5:30am and 9:15am - Deck Chair Stairs. 12:30, 4pm, 5pm and 6pm - CFD!!!
For the morning sessions meet at the end of the esplanade at the top of the deck chair stairs. The workout is 10 stair runs. You can do more or less. If you bring kids to the 9:15am instead of stair runs you can do an Esplanade walk or run with a pram.
Assuming we get to reopen today CFD will have regular sessions at 12:30pm, 4pm, 5pm and 6pm. The CFD WOD is 2RM Hang Power Snatch then 3 Rnds - 500/400m Row, 15 Power Snatch (40/30). 3 Rnds - 30/20 Cals (Bike or Ski), 15 Knees To Elbows.
Wednesday 25 Aug - Park WOD - 5:30am, 9:15am, 4pm and 5pm
Location for 5:30am, 4pm and 5pm is Adventure Play Park, Cullen Bay.
Location for 9:15am is Botanic Gardens (at the water feature next to the carpark)
Bring water, sun protection and mask.
Tuesday 24 Aug - Park WOD - 5:30am, 8am, 9:15am, 4pm and 5pm
Location for 5:30am, 8am, 4pm and 5pm is Adventure Play Park, Cullen Bay.
Location for 9:15am is Botanic Gardens (at the water feature next to the carpark)
Bring water, sun protection and mask.
Monday 23 Aug - Park WOD - 5:30am, 9:15am, 12:30am, 4pm and 5pm
Location for 5:30am, 4pm and 5pm is Adventure Play Park, Cullen Bay.
Location for 9:15am and 12:30pm is Botanic Gardens (at the water feature next to the carpark)
Bring water, sun protection and mask.
Saturday 21 Aug - Casuarina Beach WOD (Not Devils Mile……)
Session times are 8:30am and 4pm.
Park in the first carpark before De La Plage. It’s a short walk to the beach from there.
Bring sun protection, plenty of water and a mask just incase.
Friday 20 Aug - Park WOD
Tomorrow the WOD will be at Cullen Bays newest park. Click the link above for google map location.
Park sessions will be 5:30am, 8am, 4pm and 5pm. Bring sun protection, water and mask.
Wednesday 18 Aug - Zoom Sessions Only
The workout will be revealed once you are in the zoom session.
All WODs will be scalable and can be done with little or no equipment.
Tuesday 17 Aug - Zoom Sessions Only
The workout will be revealed once you are in the zoom session.
All WODs will be scalable and can be done with little or no equipment.
Monday 16 Aug - Zoom Sessions Only
Keep motivated and active by joining in on the Zoom Sessions.
You will find out the workout when you are in the session. Every session is scalable and can be changed to suit little or no equipment.
Tuesday 10 Aug - 10-1- PushUp, SitUp, Squat
Skills WOD - 10 Min Up Ladder - Ring MuscleUp, Strict HandStand PushUp, Bar MuscleUp, Pistol Squat
Monday 9 Aug - ‘Andi’ - 100 Hang Power Snatch (30/20), 100 Push Press, 100 Sumo DeadLift HighPull, 100 Front Squat
Finisher - 2 Min Double Unders, 1 Min Rest, 90sec Double Under, 30sec Rest, 1 Min Double Unders
Sunday 8 Aug - 10-11am - Open Gym and WOD - In 10 Mins - 2K/1500m Row then AMRAP - 4 Burpee Over Rower, 6 V-Sit. 2 Min Rest. In 10 Mins - 80/60 Cal Ski, AirBike or BikeErg then AMRAP - 4 Box Jump, 6 Box StepUp. 2 Min Rest. In 10 Mins - 300 Double Under then AMRAP- 4 Clapping PushUp, 6 Toes Thru Rings
Monday 2 Aug - 1K Run, 30-20-10 - Press (30/20), Dumbbell Power Clean (22.5/15), DeadBall Squat (40/30), then 1K Run
Session times today are 8:30am and 4pm
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