Monday 23 Jan - 10 x 100m Sprint

Compare to 7 Nov

Strength - Weighted PullUps and Dumbbell Press

Sunday 22 Jan - Open Gym 2-4pm

Saturday 21 Jan - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Compare to 5 Aug

Friday 20 Jan - 5 mins of 'Cindy', 10mins of 'Nicole'

 'Cindy' = 5 PullUps, 10 Push Ups, 15 Squats. 'Nicole' = 400m Run, Max PullUps. 

Score = Total PullUps for both WODs
Strength = Back Squat

Thursday 19 Jan - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

Compare to 26 Sep
 One week until the Australia Day Weightlifting Comp (Snatch and Clean & Jerk) at CFD. No sessions that day - just lifting!! Start time 10am, BBQ to follow, all invited. Let me know by tomorrow if you want to enter.

Wednesday 18 Jan - 'Dae Han' - 3 Rnds - 800m Run with barbell (20/15), 3 Rope Climb, 12 Thruster (60/40)

Tuesday 17 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift