Saturday 16 Mar - 9 Min AMRAP - 10 DeadLift (90/60), 15 PushUp. 3 Min Rest. 9 Min AMRAP - 10 Dumbbell Press (15/10), 15 SitUp. 3 Min Rest. 9 Min AMRAP - 10 KettleBell Swing (24/16), 15 Squat

If you would like to check out a national weightlifting meet this weekend then head to Marrara Indoor Stadium. Saturday 9am - 5pm. Sunday 8am - 2pm.

Friday 15 Mar - 14 Min AMRAP - 30m Sled Push, 30m Sprint. 3 Min Rest. 14 Min AMRAP - 10 Back Squat (60/40), 5 Seated Box Jump

5:30pm is 19.4

Thursday 14 Mar - 21-15-9 - Row, AirBike - 200m Run After Each Rnd

Skill - HandStand Walking 

Wednesday 13 Mar - ‘Grace’ - 30 Clean & Jerk (60/40)

Strength - Power Clean and Push Jerk

Skill - MuscleUp

Tuesday 12 Mar - 3 Rnd - 1 Min Chest To Bar PullUp, 1 Min Burpee, 1 Min Rest, 1 Min Power Snatch, 1 Min Bar Facing Burpee, 1 Min Rest

Strength - Snatch Complex
Don’t forget to submit your 19.3 score

Monday 11 Mar - Open WOD 19.3 - 200ft Dumbbell OverHead Lunge (22.5/15), 50 Box StepUp (22.5/15), 50 Strict HandStand PushUp, 200ft HandStand Walk

Scaled version is dumbbell front rack lunge, handstand push-ups to a 5 inch elevation, bear crawl instead of handstand walking

Sunday 10 Mar - Open Gym 2-4pm

We need bar loading volunteers at the National Masters Weightlifting at Marrara Indoor Stadium next weekend!

There will be a bar loading training session at CFD starting at 1pm today (Sunday). Please come along if you would like to help.