Tuesday 18 Jan - 'Tabata Something Else' - PullUps, PushUps, SitUps, Squats

LIFT - Back Squat 2x5
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
Compare to 20 Sep

Monday 17 Jan - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

LIFT - 5x5 Push Press
A reminder that next week is a 'short week' at CFD. We will be closed Friday, Saturday, Sunday and Monday. Last session will be 7pm Thursday and reopen for 5:45am Tuesday. All memberships will be paused during that time. I am going to Brisbane for a CrossFit 'Coaches Prep' Course. So make the most of the next 4 days and earn your rest!!

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