Monday 21 Mar - 1 Min Work/1 Min Rest - 100 Push Press (40/30), 80 SitUp, 60 x 10m Sprint, 40 Dumbbell Power Clean (20/15), 20 Box StepUp, 10 Triple Unders

Sunday 20 Mar - Open Gym 2-4pm

 

If you need to do 16.4 come in any time between 2pm - 4pm today

Saturday 19 Mar - Open WOD 16.4 - 13 Min AMRAP - 55 DeadLift (102/70), 55 Wall Ball, 55cal Row, 55 HandStand PushUp

 Scaled Version - 13 Min AMRAP - 55 DeadLift (61/43), 55 Wall Ball (men - 9ft target, women 4kg wallball), 55cal Row, 55 PushUp (hand release)

Friday 18 Mar - 3 Rnd - 3 Rope Climb, 10m HandStand Walk, 30 Sec L-Sit Hold

 

Strength - Snatch
George is walking The Kokoda Trail in April to raise money for NT Police Legacy. If you would like to contribute click here for the fundraising page, thank you.

Thursday 17 Mar - 7 Rnd - 30sec Plank Hold, 30sec Side Plank, 30sec Side Plank, 30sec Rest

Strength - Back Squat and Front Squat

Wednesday 16 Mar - In 30 Mins - 1k Row, 800m Run, 30cal AirBike then AMRAP (in remaining time) - 50 Squat, 40 SitUp, 30 Lunge Step, 20 PushUp

Tuesday 15 Mar - 7-1 - Strict PullUp, Press (40/30)

 March On Ramp - Welcome to CFD!

Strength - Back Squat and Front Squat