Friday 25 Mar - 10Min AMRAP - 30 Double Unders, 15 Power Snatch (35/25)

 This is WOD #1 for the 2011 CrossFit Games. If you have already done it this will be a chance to better your score. The power snatch is actually ground to overhead - so you can clean and press/jerk if you would prefer. 

Thursday 24 Mar - 4 Rnds - Run 400m, 10 Ring PushUp, 30 Lateral Jumps

Thanks to MaD CrossFit, NZ for this WOD 

Wednesday 23 Mar - 3 Rnds - 5 Ring Dips, 10 PullUps, 15 OverHead Squats (40/30)

 LIFT - 3RM Hang Power Clean

Tuesday 22 Mar - 100 Double Unders, 100m Run, 100m Walking Lunge, 100m Run, 100 SitUps, 100m Run, 100 Squats, 100m Run, 100 PushUps, 100m Run

 LIFT - 2RM Bench Press

Monday 21 Mar - 21-15-9 DeadLift (50/30), Front Squat (50/30), Split Jerk (50/30)

 

LIFT - 5RM OHS

CF Games Scoop - For those who don't already know the CF Games website experienced a few dramas this week - people could not register. CFHQ have decided to extended WOD 1 out another week. WOD 2 will not be released until Monday 28th March. We now have until next Sunday night to submit WOD 1 results.

Sunday 20 Mar - Open Gym 2-4pm

Brook, Mel and Caroline busting out the 1st 2011 CF Open Games WOD early Saturday morning - 5 to go guys!!

 Anyone who still needs to do this WOD can do so at Open Gym. 

If you have already done the WOD feel free to give it another go and try for a better score.

Saturday 19 Mar - 'LumberJack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Tyre Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

 Compare to 6 Nov
I will be at CFD from 7am if anyone wants to do CF Games WOD #1