Sunday 12 Dec - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: 100 Sit Ups, 40/30 Cal Row, 100 Ring Row, 40/30 Cal Air Bike, 100 Jumping Split Lunge, 40/30 Cal Ski Erg, 100m Burpee Broad Jump, 40/30 Cal Bike Erg

Saturday 11 Dec - 30 Hang Power Clean & Jerk, 40/30 Cal Row, 30 Front Squat, 40/30 Cal Bike or Ski, 30 Burpees, 600m Run, 30 V-Sit, 600m Run. In Any Time Remaining - Establish a 1RM Power Clean

📸 danielarphoto

Friday 10 Dec - "Diane" 21 - 15 - 9 DeadLift, HandStand Push up

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Skills WOD: 3 Rounds - HandStand Walking, Triple or Double Unders

Thursday 9 Nov - Team of 3 WOD: 15 Min AMRAP - Cals, Toes Thru Rings; 15 Min AMRAP - Cals, Burpee Bench Hop

📸 danielarphoto

Wednesday 8 Dec - WOD: 7 Rounds - 7 WallBall, 7 Chest To Bar Pull Up, 7 Cal Row, 7 OverHead Squat. In Any Time Remaining - build to a 1RM Squat Snatch

📸 danielarphoto

Tuesday 7 Dec - WOD: 5 Rope Climb, 10 Wall Climb, 15 DeadBall Deadlift, 20 Push Ups, 25 Kettlebell Deadlift, 30 Dumbbell Push Press

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Strength: 1 RM Turkish Get Up, 2 RM Strict Pull Up

Thank you Valentina for representing CFD at NT Open & Masters Competition and congratulations on winning 2nd place!

Monday 6 Dec - WOD: Every 3 Mins for 3 Rounds - Run 400m, Max Kettlebell Swing; Every 3 Mins for 3 Rounds - 500m/400m Row, Max Toes To Bar; 9 Min AMRAP - 3 Burpee Box Step Up, 6 Pistol Squat, 9 Atomic Sit Up

📸 danielarphoto