Well done to all the lifters, especially those in their first comp, Jeff, Brona, Rob and Meg. Also a very big effort from Jana, Sammy and Aaron to qualify for the nationals in December.
Strength - Weighted StepUp
Tuesday 18 Aug - 200m Run, 9 Front Squat (60/40), 9 Knees To Elbows, 400m Run, 15 Front Squat, 15 Knees To Elbows, 600m Run, 21 Front Squat, 21 Knees To Elbows
Well done to all the lifters, especially those in their first comp, Jeff, Brona, Rob and Meg. Also a very big effort from Jana, Sammy and Aaron to qualify for the nationals in December.
Strength - Weighted StepUp
Sunday 16 Aug - NTWA Lifting Comp
No Open Gym today.
The lifting comp starts at 11am. Each person has 3 attempts at snatch then 3 attempts at clean & jerk. Come in and check it out, who knows it may even inspire you to take up the sport!
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
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
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