The calm before the run
Thursday 13 Mar - 3 Rnd - 1 Weighted PullUp, 2 Wall Climb, 3 Rope Climb, 10 Pistol Squat, 20 SitUp, 30 Squat
Strength - Weighted PullUp
Wednesday 12 Mar - 25 Min AMRAP - 200m Run, 10 Squat Clean (60/40), 10 DeadLift (60/40), 400m Run, 10 Squat Clean, 10 DeadLift
Strength - Clean
Power is back on at CFD, all afternoon sessions will be running as normal
Power is back on at CFD, all afternoon sessions will be running as normal
Tuesday 11 Mar - 30 MuscleUp. 3 Mins Rest. 7 Rnds - 30 Double Under, 7 PushPress
Strength - Power Clean and Push Press
14.2 was tough. OverHead Squats favour the flexible and chest to bar pull-ups are generally not a movement that people can master with only a few months of CrossFit under their belts. However, the effort displayed by so many of you over the weekend was extremely inspirational. So many people got their chest to the bar for the first time ever and then did more! For some getting the weight overhead was a first, then to squat it 10 times, very cool! Of course it was really good to see the more experienced athletes break into the 2nd and 3rd time brackets, they work hard all year and do well. However, the real magic is happening in the quiet corners where new boundaries are being pushed and previously unthinkable actions are achieved. Thanks CFD.
Sunday 9 Mar - Open Gym 2-4pm
Open Gym is a chance to get the 14.2 WOD done or re do it if you would like the chance to get a better score. Or you can come in and work a lift, practice a skill or just hang out!
Saturday 8 Mar - 'Open WOD 14.2' - Every 3 minutes for as long as possible complete: From 0:00-3:00 - 2 Rounds of: 10 OverHead Squats (43/29), 10 Chest-to-Bar Pull-ups. From 3:00-6:00 - 2 Rounds of: 12 OverHead Squats, 12 Chest-to-Bar Pull-ups. From 6:00-9:00 - 2 Rounds of: 14 OverHead Squats, 14 Chest-to-Bar Pull-ups, and so on, following the same pattern until you fail to complete both rounds
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