Aaron with last weeks On Ramp group
The gym is closed today for a Self Defence Course. See you all Monday!
Saturday 19 Nov - Partner WOD - 30min AMRAP - 10 Med Ball Clean, 10 Tyre Jump, 10 Double Under, 10 KB Swing (24/16)
Partner #1 will Run 400m while Partner #2 performs reps. On completion of 400m Run Partner #1 will continue where Partner #2 left off and partner #1 will Run 400m. Score is total number of rounds and reps after 30mins
Friday 18 Nov - 'Amanda' - 9-7-5 - Muscle Up, Squat Snatch (60/40)
Em and Casey doing 'Annie' with the Secret Service! Was really cool having them in town doing WOD's with us for the past 2 weeks. See you guys next time you are in Darwin or if any of us find ourselves in Washington.
Apologies for the late notice but CFD is hosting a Self Defence Course this weekend so the Saturday 3pm session and the Sunday Open Gym has been canceled, for this weekend only.
Wednesday 16 Nov - Barbell Complex - 7 Rounds - 5 DeadLift, 5 Hang Power Clean, 5 Push Press, 5 Back Squat - Rest 1 min between rounds
10 Burpee penalty if you put the bar down during a round. Weight of the bar is up to you, it can be increased or decreased each round during the 1min rest. Score is the total weight lifted for all 7 rounds.
Monday 14 Nov - 3 Rnds - 10 Box Jump, 10 Dumbbell Push Press (15/10)
Strength - Front Squat
Kel S and her Out Rigging team of 8 placed 2nd at The Cold Water Classic race in Tassie today. Fantastic effort, well done Kel!
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