Thursday 12 Apr - 50 PushUps then 3 Rnds - 21 DeadLift (50/35), 15 Front Squat (50/35), 9 SumoDeadLift HighPull (50/35) then 50 PushUp

Wednesday 11 Apr - 10 Rounds - 100m Run, 5 Burpee Box Jump, 10 WallBall

Tuesday 10 Apr - 50 Left Arm KettleBell Snatch, 50 Right Arm KettleBell Snatch, 50 KettleBell Swing. 3 Burpees on the minute every minute

Back to normal session times

Monday 9 Apr - Run 800m, 50 Kettlebell Swing (24/16), 40 MedBall Clean, 30 Ground To OverHead (40/30), 20 Box Jump, 10 Knees To Elbows, Run 800m

 

Session times today are 8am, 9am, 4pm and 5pm

Sunday 8 Apr - Rest Day

Saturday 7 Apr - Rest Day

It was great to have Hugh (pictured) and Lisa training with us at CFD this week. Hugh placed 2nd in Australia in the 55-59 category in the Open WODs and Lisa placed 26th in the Open females which gets her a spot at the regionals in Wollongong in May. Good Luck Lisa, you are a power house athlete and I am sure you will do great!

Friday 6 Apr - 'Sage' - 2 Rnds - 20 Thruster (60/40), 20 PullUp, 20 Burpee

Compare to 7 Mar 2011

Session Times today are 8am, 9am, 4pm and 5pm