Tuesday 9 April - 'Tabata Sets' - Double Unders, Pistol Squats, DeadLifts, PushUps
Strength - Push Press
Sammy has qualified for the Regionals! They will be held in Wollongong 24th - 26th May. Let's get the biggest, loudest group together and make the trek down to support Sammy over that weekend. Lisa (CrossFit Top End), who has been doing all of the Open WOD's at CFD, has also qualified. We get to watch 2 great athletes in the big regionals arena!
Also, massive effort from Dan S yesterday to break through the 4min barrier in WOD 13.5 and finish up with 109 reps. Bought the Open Gym house down!
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).
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