Friday 14 Jan - OPT Flight Simulator WOD - Double Unders - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

 All sets of Double Unders must be Unbroken before you can move onto the next set. The rope must stop between sets. There is a 20min time cap so if your double unders are not so amazing consider this a 20min Double Under practice session!

Thursday 13 Jan - Mobility, Stretching and Roll Out Day!!

3 hard WODs in 3 days - it's time to spend an hour on Flexibility and Mobility!

Wednesday 12 Jan - '1/2 Kelly' - 5 Rnds - 200m Run, 15 Box Jump, 15 WallBall

 

LIFT - 3x3 OverHead Squat

Tuesday 11 Jan - 20 Min AMRAP - 6 DB DeadLift (20/15), 5 Burpee PullUp, 10 KB Swing (24/16), Run 200m

 

LIFT - 4x3 DeadLift

Monday 10 Jan - 3 Rnds - Run 400m, 30 OverHead Squat (35/25), 15 Sumo DeadLift HighPull (35/25)

 Tyre flipping in the rain early Saturday morning while the rest of the world sleeps in!

LIFT - 1RM Hang Power Snatch

Sunday 9 Jan - Open Gym 2-4pm

 It's been a big week at CFD and most of you have aching muscles that need a good rest. Why not come in for Open Gym and work on some Mobility Stretching or get into some Lacrosse Ball and Foam Roll action under the big fan. I might even play some Kanye West for something different!

Also, everyone should read this click here, it's my favourite from Lisbeth so far.

Saturday 8 Jan - 'Marcus' - 10 DB Squat Clean Thruster (15/10), 9 Burpees, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip , 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run

 Work from 10-1 then back up from 1-10 - the 800m run is only done once. 

Happy Birthday Marcus!!