Monday 13 Dec -10-9-8-7-6-5-4-3-2-1 KettleBell Swing(24/16), Burpee

 Compare to 7 Jul

Sunday 12 Dec - Open Gym 2-4pm

 

Come on down to Open Gym and work on a weakness.

Saturday 11 Dec - 'Grace' or 'Helen' or 'Annie'

 Your choice from 3 of the benchmark WOD's - what a treat! 

'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!

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.