Sunday 26 Dec - Park WOD

Practice - Double Unders
WOD - 12 Min AMRAP - 7 Double Unders, 7 KettleBell Swings, 7 Burpees
Alternate WOD - Go for a REALLY LONG bike ride!

Saturday 25 Dec - Park WOD

 MERRY CHRISTMAS CROSSFIT DARWIN ATHLETES!!

Practice - 1 Legged Squats

WOD - Run 400m, 100 Squats, Run 300m, 75 Squats, Run 200m, 50 Squats, Run 100m, 25 Squats
Alternate WOD - Go for a REALLY LONG walk

Friday 24 Dec - Park WOD

 Practice - Handstands

WOD - Tabata Sets - 20secs work 10secs rest for 8 sets of the following - PushUps, SitUps, KB Swings, Burpees

If you don't have a Kettle Bell swing anything heavy - dumbbell, brick, anything??

Post total reps to comments

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!!!