Tuesday 15 Oct - 50-40-30 - Double Unders, 20-10-5 DeadLift (80/60), 3-2-1 - Rope Climb

Strength - PushPress

Monday 14 Oct - 8 Rnds - Run 200m, 5 PullUps, 10 KettleBell Swing (32/24)

Big congratulations to Merc who won gold for boxing at The Masters Games last week. Merc does great things for the sport, training Darwin's youth and continues to set the example in the ring!
Strength - Front Squat

Sunday 13 Oct - 11am - Pilates. 2-4pm Open Gym

Saturday 12 Oct - 'Partner WOD' - 400m MedBall Carry, 30 WallBall, 30 MedBall Toss, 400m Dumbbell Carry (20/15), 30 Dumbbell Thruster (20/15), 30 Dumbbell Swing (20/15), 400m Barbell Carry (20/15), 30 Strict Press (20/15), 30 Bent Over Row (20/15)

These guys are ready to go!

Friday 11 Oct - 3 Rnds - 1 Min Pistol Squat, 1 Min Toes To Bar, 1 Min Ring PushUp, 1 Min Front Rack Lunge Step (16/12), 1 Min Rest

Thursday 10 Oct - 'Diane' - 21-15-9 DeadLift (100/70), HandStand PushUp

Compare to 9 May
Strength - Sumo DeadLift, Snatch Grip DeadLift

Wednesday 9 Oct - 3 Rnd - 10 Power Clean (60/40), 3 Burpee, 30 SitUp

I need to congratulate the last On Ramp group (Sep). You guys have been the most consistent On Ramp group, at CFD, to date. Great work guys!