Tuesday 8 Nov - WOD: 200m Run, 20m Bear Crawl, 250/200m Row, 20m Burpee Broad Jump

Skills WOD

Monday 7 Nov - WOD: 80 Forward Stationary Lunge, 40 Deadlift, 40 Jumping Squat, 30 Deadlift, 30 Jumping Squat, 20 Deadlift, 20 Jumping Squat, 10 Deadlift, 10 Jumping Squat, 80 Reverse Stationary Lunge

Finisher

Sunday 6 Nov - 4-5pm Open Gym & WOD

This Sunday we have the Northern Territory Weightlifting Association Competition at CFD, starting at 9:30am. The Open Gym and WOD will be postponed to 4pm.

Get down to support our CFD ladies, who are competing.

WOD: Squat, Push Up, Kettlebell DeadLift, Kettlebell Lunge

Saturday 5 Nov - WOD: 4 Rounds - 1 Round of "Helen' - Max Cals In Time Remaining

Friday 4 Nov - WOD: 15 - 10 - 5 Squat Snatch; 5 Wall Climb After Each Set

Strength: 1 Power Snatch, 3 OverHead Squat

Thursday 3 Nov - WOD: Row, Burpee to Target, Double Under, Atomic Sit Up, Bike or Ski

Wednesday 2 Nov - WOD: Up Ladder - Hand Release Rush Up, Bicep Curl; Up Ladder - Ring Dip, Bent Over Row

Strength and Upside Down Practice