Tuesday 27 Jun -. 0-10 Min - AMRAP - 5 Strict PullUp, 10 Strict HandStand PushUp, 15 Pistol. 10-20 Min - 2 RM DeadLift. 20-30 Min - AMRAP - 5 PullUp, 10 PushUp, 15 Squat

Monday 26 Jun - Open WOD 17.1 - 10 Dumbbell Snatch (22.5/15), 15 Burpee Box Jump Over, 20 Dumbbell Snatch, 15 Burpee Box Jump Over, 30 Dumbbell Snatch, 15 Burpee Box Jump Over, 40 Dumbbell Snatch, 15 Burpee Box Jump Over, 50 Dumbbell Snatch, 15 Burpee Box Jump Over

Strength - PullUp and Dip

Sunday 25 Jun - Open Gym 2-4pm

If anybody would like to register for the next Olympic weightlifting comp, to be held at CFD next Sunday, please let me know by email today, as registrations close Sunday night. 

Saturday 24 Jun - Every 2 Mins for 10 Mins - 5 DeadLift. Every 2 Mins for 10 Mins - 5 Press. Every 2 Mins for 10 Mins - 5 Back Squat

Friday 23 Jun - 20 Thruster (40/30), 100 Double Under, 18 Thruster, 80 Double Under, 16 Thruster, 60 Double Under, 14 Thruster, 40 Double Under, 12 Thruster, 20 Double Under, 10 Thruster, 10 Double Under

Strength - Cluster 

Thursday 22 Jun - 15-12-9 - Bar MuscleUp, Dumbbell OverHead Squat (20/15), HandStand Walk (m)

Gymnastics Strength WOD - 2 Mins - Strict Dips, 1 Min Rest, 2 Mins Kipping Dips, 1 Min Rest, 2 Min Strict HandStand PushUp, 1 Min Rest, 2 Min Kipping HandStand PushUp, 1 Min Rest, 2 Min Strict PullUps, 1 Min Rest, 2 Mins Kipping PullUps

Wednesday 21 Jun - 3 Rnd - 8 Over The Bar Burpee, 6 Hang Power Clean (60/40), 4 Power Clean, 2 Clean

Skills WOD - 20 Min AMRAP - 15m Broad Jump (in as few jumps as possible), 3 PullUps (as slow as possible), Max set of Free Handstanding PushUps. Thanks to CF mainsite for the skills WOD.