Friday 5 Apr - Games WOD 13.5 - 4 MIN AMRAP - 15 Thruster (45/30), 15 Chest To Bar PullUp.
If you complete 3 rounds within 4 mins you get a bonus 4 mins, if you complete another 3 rounds within the next 4 mins you get another 4 mins. This continues until you can no longer complete 3 rounds within 4 mins.
This is the 5th and final WOD for the 2013 CrossFit Open Games. Let's hit it as hard as we have the last 4 weeks! BBQ and beers to follow at around 6:30pm. BYO drinks.
Thursday 4 Apr - 1-10 10m Cone Sprints, 10-1 KettleBell Swing (32/24)
The final Open WOD will be run at CFD Friday (as the workout of the day) and Sunday (at Open Gym).
Wednesday 3 Apr - 8 Min AMRAP - 10 PullUp, 15 WallBall, 20 Double Under
Strength - Back Squat and Press
The Blood Sweat and Fears Teams, representing 2 local radio stations, will be joining us tonight for the 6pm session.
It will not be the posted WOD, I have something special planned….. If you were planning on doing the 6pm session and do not want a surprise WOD then do either the 5pm or 7pm session tonight. Otherwise, join one of the CFD teams at 6pm to go up against the 2 BS&F teams. Alternatively, turn up at 6pm to cheer along all of the teams!
Tuesday 2 Apr - 3 Rnds - 800m Run, 20 Dumbbell OverHead Squat (15/10), 10 Burpee PullUp
Who is this??? Clue - Miss Aerobics NT 1995….
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