'Grace' is 30 Clean and Jerk (60/40)
'Helen' is 3 Rnds - 400m Run, 21 KB Swing (24/16), 12 Pull Up
'Annie' is 50-40-30-20-10 - Double Under, SitUp
Before the WODs begin everyone will choose a lift for a 1RM. Any lift you like!
Saturday 11 Dec - 'Grace' or 'Helen' or 'Annie'
Friday 10 Dec - 'Diane' - 21-15-9 DeadLift(100/70), HandStand PushUp
We haven't attempted 'Diane' yet at CFD so for those who have Handstand Pushups the benchmark board is waiting for you!
Thursday 9 Dec - 5 Rnds - Run 300m, 7 Thruster (60/40)
We have all been invited to CrossFit Territory's Christmas party, Friday night at 6:30pm. It is at 18 Anictomatis Rd Berrimah - I will be heading there after the 5:30pm session so come along and get to know some more CrossFitters!
Wednesday 8 Dec - 3 Rnds - 5 Muscle Ups, 3 Forward Rolls, 10 Pistols (1 Legged Squats)
If you are going away for Christmas let me know the dates so I can pause your membership.
Tuesday 7 Dec - 21-18-15-12-9 -Power Snatch (50/35), WallBall, Knees to Elbows
Nice work on the burpees today everyone. Moving large loads, long distances, quickly! It's what we do.
Monday 6 Dec - 150 Burpees
Thanks to all those who came to the Christmas lunch - great crowd!!
Sunday 5 Dec - Lunch@ Noon, Santa Run@ 4pm - No Open Gym Today
Whatever happened to Jeremy 'CrossFit' Kay???
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