Wednesday 13 Oct - 3 Rnds - 40 Double Under, 30 Tyre Jumps, 20 SitUps, 10 Ring PushUps

 

Unfortunately Michael is leaving town next Monday. He is heading off to Nepal to trek the Annapurna Circuit so to thank Michael for all his work at CFD we will take him out for dinner. When? Saturday night.Where? Not sure yet - details to follow - just keep this Saturday night open if you would like to come along.

Tue 12 Oct - 3-7-9 - Hang Power Snatch (35/25), OverHead Squat (35/25), PullUp, Run 400m 9-7-3 - Hang Power Snatch (35/25), OverHead Squat (35/25), PullUp

CrossFit Territory, in Berrimah, is holding a Lifting Competition Saturday 30th Oct starting at 8:30am. Let me know if you are interested and I will find out the details

Monday 11 Oct - 100 KettleBell Walking Lunge (16/12), 50 KB Jerks (16/12), Run 800m

 6:30am sessions start today

Sunday 10 Oct - Open Gym

 Open Gym means the doors at CFD open at 2pm and close at 4pm. You can come in for any amount of time during that 2 hour window to practice a skill, lift heavy or catch up on a WOD. If you know someone who wants to start CrossFit bring them along and I can run them through Fundamentals in that time too.

Saturday 9 Oct - 1RM Front Squat then Run 400m, 15 BodyWeight DeadLift, 15 PullUp, Run 400m, 15 KB Swing (32/24), 15 HandStand Push Up

 

For those who have not seen Chloe's famous HandStand..... here it is!

Saturday Crepe Day - Oh Yeah!!!

Friday 8 Oct - 5x3 OverHead Squat then 'Elizabeth' 21-15-9 - Clean (60/40), Ring Dip

A Benchmark WOD means a chance to get your name on the board! Just do the WOD as Rx'd and get in the top 3 fastest times, it's that easy!

Thursday 7 Oct - 'Swinging Annie' 50-40-30-20-10 Double Under, KettleBell Swing (24/16), Sit Up

6:30am session will start as of Monday. 

Thanks to Lou from CFNZ for this WOD!