Saturday 13 Nov - 'Filthy Fifties - Box Jump, Jumping Pull Up, Kettle-Bell Swing (16/12), Walking Lunge, Knees to Elbows, Push Press (20/15), Back Extensions, Wall Balls, Burpees, Double Unders

 50 reps of every exercise then Crepes @ Parap Market!!

Friday 12 Nov - 10 Rounds - 30 secs of Push Ups, 30 secs of Tyre Jumps, 1min rest

Total reps after 10 rounds is your score

Thursday 11 Nov - 'Annie' - 50, 40, 30, 20, 10 Double Under, Sit Up

Compare to 16 Aug
Some light reading from my friend Justin at CF East Sac here . This is one for the strong guys who still choose to 'muscle' the bar up rather than use technique!

Happy Birthday today to mum!!

Wednesday 10 Nov - 3 Rnds - 30 KB Swing (24/16) 25 WallBall, 20 PullUp

 

The amount of people who did their 5RM Split Jerk today at their previous 1RM weight was impressive! Nice work guys!

Tuesday 9 Nov - 3 Rnds - 10 Ground to OverHead (40/30), 80m Shuttle Run

Compare to 9 Aug
How much fun is rope climbing?? I forgot to mention to wear long socks - sorry to those who are missing a bit of skin around the ankle area - at least we know for next time!

Monday 8 Nov - 12min AMRAP - 9 Dumbbell Thruster (15/10), 6 Sit Up, 1 Rope Ascent

 

There are progressions before an actual rope climb - I know I don't have to remind you all but CF workouts are scalable - to infinity! Don't miss this one because you think you cant, or worse, don't want to climb a rope!

Sunday 7 Nov - Open Gym - 2-4pm

 

If you missed out on the Lumberjack 20 WOD you could always do it at Open Gym!