Saturday 15 Aug - 4 Min AMRAP - 7 Ring Row, 11 WallBall. 2 Min Rest. 4 Min AMRAP - 7 Cal Row, 11 Thruster (20/15). 2 Min Rest. 4 Min AMRAP - 7 Burpee, 11 Hang Power Snatch (20/15). 2 Min Rest. 4 Min AMRAP - 7 V-Sit, 11 Plate Ground To OverHead (20/15). 2 Min Rest. 4 Min AMRAP - 7 Double Under, 11 OverHead Lunge (20/15)

 

Reminder there is no open gym tomorrow but there is a weightlifting comp! 

If you would like to come down and watch the action starts at 11am with the ladies kicking off. Guys will start at around 12:30pm

Friday 14 Aug - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

 

Compare to 30 Jan

Thursday 13 Aug - 5 Rnd - 30 Sec - PullUp, 30 Sec - Rest, 30 Sec - HandStand PushUp, 30 Sec - Rest

 

Agility WOD - 6 Rnds - 4x15m Sprint 

Well done to Faith for completing her Level 1 Weightlifting course last weekend. Expect to see her helping out at CFD and passing on the knowledge she picked up on course!

Wednesday 12 Aug - 'Partner WOD' - 18 Min AMRAP - 30 Box Jump, 20 KettleBell Swing (24/16), 10 Dumbbell Squat Snatch (15/10), 5 Wall Climb

 Skills WOD - 2 Rnd - 2 Min Rope Climb, 2 Min HandStand Walking, 2 Min Pistol Squat

Tuesday 11 Aug - 'DT' - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean (70/50), 6 Push Jerk (70/50)

 

Compare to 2 Jul 2014

Strength - Hang Clean

Monday 10 Aug - 5 Mins - Burpee, 3 Min Rest. 4 Mins - Toes To Bar, 2 Min Rest. 3 Mins - DoubleUnder, 1 Min Rest. 2 Min - PushUp

Strength - Weighted PullUp

Sunday 9 Aug - Open Gym 2-4pm

There is no open gym next weekend as CFD is hosting an NT weightlifting comp. If you have entered in the comp use Open Gym today to establish your opening lifts.