Strength - DeadLift
Monday 3 Mar - In 4 Mins - Run 400m, Max Squat Clean (75/50). Rest 3 Mins. In 4 Mins - Run 400m, Max Burpee MuscleUp. Rest 3 Mins. In 4 Mins - Run 400m, Max HandStand PushUps
Strength - PushPress
Well done to everyone who completed 14.1 over the weekend. So many of you exceeded your own expectations and achieved great scores. If you completed the WOD but have not registered yet you still can, today is the last day for registrations. If you have not submitted your score yet do that today also. If you still need to do 14.1 lunch time session today (Monday) is your last chance.
Thanks to everyone for making Saturday so much fun, for going hard and cheering loudly. We have 4 more Saturdays to go, bring on the next one!
Sunday 2 Mar - Open Gym 2-4pm
If you still need to do Open WOD 14.1 get it done at Open Gym.
If you have not registered or submitted your score yet then do that here. There is also a CrossFit Games App where you can register, submit scores and keep an eye on the leaderboard!
Saturday 1 Mar - 'Open WOD 14.1' - 10 Min AMRAP - 30 Double Under, 15 Power Snatch (35/25)
CFD doors will open 30mins before each session so you can get in early and mobilise. Those who get there earliest will be put in heats first, so if you need to get away early tomorrow get in early to get your name down first! Feel free to come down and cheer everyone on even if you are not doing the WOD at that time.
Free Intro Session 10am.
Friday 28 Feb - 1 x 100m Bear Crawl. 2 x 500m Row. 3 x 400m Run
Today is a 'keep your body moving' WOD in preparation for the Open WOD on Saturday.
Thursday 27 Feb - 'Partner WOD" - 1-5 Ring Dip, 10-15 OverHead Lunge (20/15), 1-5 Strict PullUp, 10-15 SitUp, 1-5 Toes Thru Rings, 10-15 Box Jump
All the details on how The CrossFit Open Games 2014 will go down at CFD are on the whiteboard.
It is going to be a hectic, rewarding, fun 5 weeks for everyone.
Register here to make sure you are a part of the action!
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