Tuesday 15 Jan - 2 Rnd - 10 MedBall Clean, 10 KettleBell Swing (32/24), 10 Dumbbell Snatch (20/15)

Mel in Afghan, counting down the days until she is back at CFD!
Strength - Front Squat

Monday 14 Jan - 7 min AMRAP - Burpees

 At the top of each rep jump up and touch a target set 6 inches above your max reach
Compare to 24 Feb 2012 
Strength - Bench Press and Strict Pullups

Sunday 13 Jan - Open Gym 2-4pm

The first NTWA weightlifting comp for 2013 is just 2 weeks away. Open gym is the best time to practice your lifts, whether you intend on competing this year or you just want to be more efficient at moving weight overhead. If you are keen on competing though let me, or any of the CFD trainers, know and we will give you all the info and encouragement you need!

Saturday 12 Jan - 'Partner WOD' - 60 Power Clean (60/40), 60 PullUp, 60 MedBall Clean, 60 Burpee, 60 Dumbbell Snatch (20/15), 60 Box Jump

While one partner runs 200m the other partner gets the reps done, partners swap over every 200m run. 

Friday 11 Jan - 7-5-3 Muscle Up, Wall Climb. 200m Run at the start of each round

Matt and Dave A on their CF Level 1 Certification in Singapore last weekend.

Strength - Press and Turkish Get Up

Thursday 10 Jan - 50-40-30-20-10 Double Under, 10-8-6-4-2 Squat Clean Thruster (60/40)

Jess and Tanya, is this acceptable behaviour for 2 medical professionals???
Strength - Thruster

Wednesday 9 Jan - 3 x 3 min AMRAP - #1 - Strict HandStand PushUps, #2 - Strict MuscleUps, #3 - Kipping Pullups

2 min Rest between each AMRAP
Was great to have Kylie from CF Mildura training at CFD for the last couple of weeks, good luck at the final WODstock event!