Still need to do Games WOD 3? Get in done at Open Gym!
Saturday 10 Mar - 7 Rnds - 200m Run, 10 Dumbbell Squat Clean (15/10), 8 Lunge Steps, 6 Ring Dip, 4 HandStand PushUp, 2 Tyre Flip OR 'Karen' - 150 WallBall
For the rest of the wet season Saturdays will always be a choice between a long WOD and a Benchmark. During the dry we will do most of our Saturday sessions at the beach and other outdoor locations.
Saturday is not the day to do the games WOD - Friday and Sunday only!
9 Mar - Open Games WOD #3 - 18min AMRAP - 15 Box Jump (60cm/50cm), 12 Push Press (52/35), 9 Toes-to-Bar
For those who have never jumped on the rx'd box before today is the day!
Thursday 8 Mar - Mobility Day
Roll Out, Stretch, Recover. Lets prepare ourselves for whatever Games WOD #3 has to offer!
Or, if you are not interested in rolling out and stretching for an hour then you can choose a WOD card from the Hopper Deck and do that instead. Or, if you have a WOD in mind that you want to do then today is the day.
Or, if you are not interested in rolling out and stretching for an hour then you can choose a WOD card from the Hopper Deck and do that instead. Or, if you have a WOD in mind that you want to do then today is the day.
Wednesday 7 Mar - 3 Rnds - 5 Wall Climb, 10 1 Legged Squat (Pistol), 15 Pullup
Casuarina Senior College hanging out at CFD!
Strength - Clean and Jerk
Monday 5 Mar - Back Squat - 5-5-5, Front Squat 3-3-3, OverHead Squat 1-1-1
Strong lifts from CFD athletes at the Weightlifting Comp today. Well done to everyone who competed, you all did really well.
Great turn out at Open Gym for a repeat of Games WOD #2, PR's all round!
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