Monday 11 Apr - 'Fran' - 21-15-9 Thruster (40/30), PullUp

 This one is Shelley in El Calafate!

Compare to 6 Sep and 25 Jan

LIFT - 4x4 Bench Press

Sunday 10 Apr - Open Gym 2-4pm

Shelley in Patagonia, Argentina. Check out their travel blog here. It's a great read with awesome photos!

Once you have read about Shelley and James in South America you need to read The Clark Kent Effect written by Kevin Daigle from CrossFit New England

An extra Introduction Session this weekend - Today (Sunday) 4pm

Saturday 9 Apr - 'Disposable Heroes' - 5 Rnds - 400m Run, 40m Lunge Walk, 25 Knees to Elbows*, 25 PushUps, 25 Burpee PullUps

 * Everytime you drop from the bar during the Knees to Elbows it's 5 Burpees

Friday 8 Apr - Games WOD # 3 - 5 Min AMRAP - Squat Clean (75/50), Jerk (75/50)

 10 mins after the Games WOD - 12min Run (Time Trial) - Cover as much distance as possible in 12mins

Thursday 7 Apr - 21-15-9 Hang Power Clean (40/30), Burpee, L-Sit Hold (in seconds)

 Broken door at CFD this morning so we were locked out. Got to love an outdoor WOD written on the footpath!

Wednesday 6 Apr - 2 Rnds - 2 Mins Hang Squat Snatch (20/15), 1 Min Rest, 2 Min Tyre Jump, 1 Min Rest, 2 Min KettleBell Swing (24/16), 1 Min Rest

 Total Reps is Score

Tuesday 5 Apr - 4 Rnds - 5 Back Squat (75% of 1RM), 400m Run

LIFT - 1RM Back Squat