Sunday 19 Jul - Open Gym 2-4pm

Saturday 18 Jul - 6 Rnds - 50m Tyre Drag, 5 Tyre Flips, 10 KettleBell Swing (32/24), 400m Run

This WOD will be done in the park opposite CFD, so we can make the most of this awesome weather! Bring a hat and water bottle.
There is a free intro session today at 10am.

Friday 17 Jul - 'Tabata' - PushUps, Hang Power Clean (50/35), SitUps, OverHead Lunge Step (20/15)

 

Strength - Snatch Complex

Thursday 16 Jul - 5 Rnds - 3 Wall Climb, 9 Pistol Squat

 

Strength - Bench Press and Front Squat

Wednesday 15 Jul - 42-30-18 - WallBall, Sumo DeadLift HighPull (32/24), Box Jump, Push Press (35/25), Row (cal)

 

NorFit 2015, Part 1

This WOD is from CrossFit mainsite

Tuesday 14 Jul - Press - 3RM. Push Press - 2RM. Jerk - 1RM

 

Kelly, Seb and Paul

Monday 13 Jul - 2 x 800m Run, 4 x 400m Run, 6 x 200m Run.

 

Sam and Rob

2 Min Rest after each 800m, 1 Min Rest after 400m and 1 Min Rest after each 200m