Find a friend for this WOD - it will be fun! The fastest of the 2 can walk back to the other person during the active recovery. It will be like 10 running races.
Sunday 23 Jan - 10 Rnds - Run 1 minute, Walk 1 minute
Find a friend for this WOD - it will be fun! The fastest of the 2 can walk back to the other person during the active recovery. It will be like 10 running races.
Saturday 22 Jan - 5 Rnds - Burpee to the PushUp position, 10 PushUps, Burpee out
Friday 21 Jan - 5 Rnds - 3 Tuck Jump, 3 Squat, 3 Broad Jump
CFD is closed today. Reopen Tuesday 5:45am
Thursday 20 Jan - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift
A reminder CFD is closed Friday, Saturday, Sunday and Monday this weekend and next. All memberships will be paused over both weekends.
Tuesday 18 Jan - 'Tabata Something Else' - PullUps, PushUps, SitUps, Squats
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
Compare to 20 Sep
Monday 17 Jan - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip
A reminder that next week is a 'short week' at CFD. We will be closed Friday, Saturday, Sunday and Monday. Last session will be 7pm Thursday and reopen for 5:45am Tuesday. All memberships will be paused during that time. I am going to Brisbane for a CrossFit 'Coaches Prep' Course. So make the most of the next 4 days and earn your rest!!
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