Saturday 1 Jan - Park WOD

 Happy New Year everyone!!

Practice - Handstands

WOD - 400m Walking Lunge - The ultimate hang over cure!!

Alternate WOD - Go for a Bike Ride - Lee Point, Fannie Bay, Charles Darwin NP, or just explore around where you live.

Friday 31 Dec - Park WOD

"The Evolution" by Crossfit By Overload from crossfitoneworld on Vimeo.
Practice - Pose Running

WOD - 10 PushUps, 10 Squats - on the minute, every minute, for 15 minutes
CFD will reopen Monday for 2011 - see you all then.Thanks for the best year ever!!

Thursday 30 Dec - 50 Push Press (30/20), 50 Front Squat (30/20), 50 SitUps

 

Tyre Jumping at night!

Wednesday 29 Dec - 'Nicole' - 20 Min AMRAP - 400m Run, Max PullUps

 Total number of PullUps is score

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!