Need to do Open WOD13.3? Get it done at Open Gym, last chance!
Great work to those who did 150 wall balls Friday and a 5k run Saturday, fit for life!
Great work to those who did 150 wall balls Friday and a 5k run Saturday, fit for life!
Saturday 23 Mar - 8am session = 8:30am - 5k Run. Start at Parliament Lawns (opposite Deck Bar). Finish at Deck Bar
After the 5k Run there will be a $10 breakfast at The Deck Bar (9am). The Blood, Sweat and Fears organisers will be there to discuss the course and answer all our questions. Even if you are not entering the BS&F event you should still come down for the 5k run and/or a cheap breakfast!
The 3pm session is still on, Hopper Deck!
Friday 22 Mar - Open WOD 13.3 - 12 Min AMRAP - 150 WallBall, 90 DoubleUnder, 30 MuscleUp
Compare to 16 Mar 2012
WallBall standard is 20lbs/10ft for guys and 14lbs/9ft for the ladies.
Don't be discouraged by the inclusion of MuscleUps in this WOD. Just one WallBall and you are on the scoreboard, lets get through 150 of those before we worry about Double Unders and MuscleUps!
This Saturday the morning WOD will be a 5k run with the Blood, Sweat and Fears organisers (8:30am start). There will be no 8am WOD at CFD, 3pm will still be on. The 5k Run details are here.
Tuesday 19 Mar - 2 Rnds - 25 DeadLift (120/80), 400m Run. Rest 2 mins between each round
Michael, the latest member to join the CFD coaching team, competing on the weekend at NTIS
Strength - Bench Press and Weighted PullUp
Strength - Bench Press and Weighted PullUp
Monday 18 Mar - On the Minute for 10 Mins - Odd - PullUps, Even - Rest. On the Minute for 10 Mins - Odd - Double Unders, Even - Rest. On the Minute for 10 Mins - Odd - Front Squat (40/30), Even - Rest
13.2 pushed everyone to achieve scores well beyond what they expected, it was such an excellent atmosphere to be a part of, especially on Friday night, we were packed to the rafters! Nice work guys, can't wait to see what CrossFit HQ come up with for us this week.
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