Thursday 23 Dec - '7's' -7 Rnds - 7 HandStand PushUp, 7 Thruster(40/30), 7 Knees To Elbows, 7 One Arm DeadLift(40/30), 7 Burpee, 7 KB Swing(24/16), 7 PullUp

 

Compare to 9 Jun and 14 Sep

 I will be posting 'Park WOD's' for the next few days to get you through the period that CFD is closed! If you don't like what I post you may find some inspiration here at CF Tallahassee . They post an 'off site' WOD every day for those who are on the road, workout from home or just can't make it in that day - how nice are they!!

Wednesday 22 Dec - 8 Min AMRAP - 10 Tyre Jump, 5 Ring PushUp, 3 Snatch (30/20)

 

Amy D has created her own Paleo Blog and it's really good! Check it out here .

Tuesday 21 Dec - 'DT' - 5 Rnds - 12 DeadLift(70/50), 9 Hang Power Clean(70/50), 6 PushJerk(70/50)

 Instead of making huge, unrealistic New Year Resolutions how about taking some Lisbeth advice instead - simple changes

Monday 20 Dec - 3 Rnds - 5 Ring Dip, 10 PullUp, 15 OverHead Squat(40/25)

A reminder that CFD will be closed Friday, Saturday and Sunday this week for Christmas. Make the most of the next 4 days and get your WOD's in to earn that Christmas dinner!!!

Sunday 19 Dec - Open Gym 2-4pm

 

Need to catch up on a WOD? Feel like doing some heavy lifting? What about a Mobility WOD?

Open Gym - it's the place to be on a Sunday afternoon!

Saturday 18 Dec - 'Murph' - 1600m Run, 100 PullUps, 200 Push Ups, 300 Squats, 1600m Run

 'Murph' as prescribed is done wearing a 10kg weight vest. There will however, as always, be scaled versions up on the board to choose from. The reps can be partitioned as required.

Friday 17 Sep - 12min AMRAP - 9 Dumbbell PushJerk(15/10), 6 Sit Up, 1 Rope Ascent

  Don't forget to bring long socks and/or tape for the rope climb.