Tuesday 28 Dec - 5 Rnds - 1 Squat Clean, 1 Push Press, 1 Back Squat, 1 Push Press - 7 times through

Nick in Afghanistan, photo by Bruce.

Bar weight? As heavy as you can go. Weight from each round will be added together for final score. Rest as required between rounds.

Monday 27 Dec - Tyre Jump, PullUp, Walking Lunge, Toes To Bar, Back Extension, GHD SitUp, WallBall, DB Hang Clean(15/10), Burpee, Double Under

Rum Medballs and Kettlebell by Mel!

1 minute at each station, 1 minute rest between each station. Total reps is score.
CFD is Open Mon-Thur this week for all 7 sessions each day!

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 .