Thursday 16 Sep - Run 400m, 15 BodyWeight DeadLift, 15 PullUp, Run 400m, 15 KB Swing (32/24), 15 HandStand Push Up

 Compare to 9 Oct

Wednesday 15 Dec - 10 Min AMRAP - 6 Squat Clean (55/40), 12 PullUp, 24 Double Under

Compare to 5 Aug

Tuesday 14 Dec - 'Karen' - 150 WallBall

 

Day break at the 5:45am session - best time of the day!

 Compare to 13 Sep

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!