Friday 20 Jan - 5 mins of 'Cindy', 10mins of 'Nicole'

 'Cindy' = 5 PullUps, 10 Push Ups, 15 Squats. 'Nicole' = 400m Run, Max PullUps. 

Score = Total PullUps for both WODs
Strength = Back Squat

Thursday 19 Jan - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

Compare to 26 Sep
 One week until the Australia Day Weightlifting Comp (Snatch and Clean & Jerk) at CFD. No sessions that day - just lifting!! Start time 10am, BBQ to follow, all invited. Let me know by tomorrow if you want to enter.

Wednesday 18 Jan - 'Dae Han' - 3 Rnds - 800m Run with barbell (20/15), 3 Rope Climb, 12 Thruster (60/40)

Tuesday 17 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Mon 16 Jan - 'Nate' - 20 min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Sunday 15 Jan - Open Gym - 2-4pm

Saturday 14 Jan - 'Partner WOD' - 1.2k Run, 1k Row, 200 KettleBell Swing (24/16), 200 SitUp, 100 OverHead Lunge Walk (20/15), 50 Box Jump, 50 Dumbbell Press (15/10), 50 Burpee

 Working with a partner one person does the reps while the other rests. Complete in any order and partition as required.