Saturday 15 Dec - 20 Wall Ball, 20 SitUp, 20 Box Jump, 20 PushUp, 20 Clean, 20 Double Under, 20 Dumbbell Thruster (15/10), 20 PullUp, 20 OverHead Squat (40/30), 20 KettleBell Swing (24/16), 20 PushPress (40/30), 20 Dip, 20 Sumo DeadLift HighPull (40/30), 20 Burpee, 20 Back Squat (60/40), 20 GHD SitUp, 20 Lunge Step, 20 DeadLift (60/40), 20 Knee To Elbow, 20 Front Squat (60/40)
This is a massive chipper that crossfit.com posted a couple of weeks ago. 20 exercises, 20 reps of each. There will be scaled options on the board!
Thursday 13 Dec - 3 Rnds - 400m Run, 30 KettleBell Snatch (16/12)
Morgan and her team mate taking out second place at the CF Albury/Wodonga comp last weekend. Nice one!
I have sent an email to all CFD members with important stuff like timings over xmas and up coming events. If you did not receive an email let me know. Thanks.
I have sent an email to all CFD members with important stuff like timings over xmas and up coming events. If you did not receive an email let me know. Thanks.
Tuesday 11 Dec - On the minute for 8 mins - Ring Dip, PushUp
Odd Minute - Dips, Even Minute - PushUps
Monday 10 Dec - 4x 4min AMRAP's - #1 - Double Under, #2 - Power Clean and Jerk (60/40), #3 - MuscleUp, #4 - WallBall
2 min Rest between AMRAP's
Aaron's On Ramp group (pic) are cleared for take off, looking forward to seeing them hit the WOD's this week!
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