Sunday 15 Jan - Open Gym 2-4pm

 This is the last Open Gym for the month because next weekend, and the one after, CFD will be closed while I am away on courses in Brisbane and Wellington. So come on down, work on a skill you need to improve on, do some heavy lifting or bring a takeaway coffee and stretch and roll out under the fan!

Saturday 15 Jan - 'Nutts' - 10 Hand Stand PushUp, 15 DeadLift (110/70), 25 Tyre Jumps, 50 PullUps, 100 WallBalls, 200 Double Unders, 400m Run with plate (20/15)

 

Scale = '1/2 Nutts'!

Friday 14 Jan - OPT Flight Simulator WOD - Double Unders - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

 All sets of Double Unders must be Unbroken before you can move onto the next set. The rope must stop between sets. There is a 20min time cap so if your double unders are not so amazing consider this a 20min Double Under practice session!

Thursday 13 Jan - Mobility, Stretching and Roll Out Day!!

3 hard WODs in 3 days - it's time to spend an hour on Flexibility and Mobility!

Wednesday 12 Jan - '1/2 Kelly' - 5 Rnds - 200m Run, 15 Box Jump, 15 WallBall

 

LIFT - 3x3 OverHead Squat

Tuesday 11 Jan - 20 Min AMRAP - 6 DB DeadLift (20/15), 5 Burpee PullUp, 10 KB Swing (24/16), Run 200m

 

LIFT - 4x3 DeadLift

Monday 10 Jan - 3 Rnds - Run 400m, 30 OverHead Squat (35/25), 15 Sumo DeadLift HighPull (35/25)

 Tyre flipping in the rain early Saturday morning while the rest of the world sleeps in!

LIFT - 1RM Hang Power Snatch