Strong lifts from CFD athletes at the Weightlifting Comp today. Well done to everyone who competed, you all did really well.
Great turn out at Open Gym for a repeat of Games WOD #2, PR's all round!
Sunday 4 Mar - Open Gym - 2-4pm
If you are registered on the CF Games website but still need to do WOD#2 or, if you have a score but would like a chance to better it, then today is your chance.
There is a Weightlifting Comp at NT Institute of Sport today (Sunday) with a few people from CFD competing so come along and cheer them on, it starts at 11am, just follow the NTIS signs at Marrara Sporting Complex.
Saturday 3 Mar - Choice of 2 WOD's - WOD #1 - 25 Back Extension, 25 Lunge Walk, 20 PullUp, 50 BoxJump, 20 Double Under, 25 Ring Dip, 20 Knees To Elbows, 30 KettleBell Swing, 30 SitUp, 20 Dumbbell Hang Squat Clean (15/10), 30 Wall Ball, 3 Rope Climb. WOD #2 - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp
The choice is yours - a long chipper or a quick Benchmark, or both!
Friday 2 Mar - Open Games WOD #2 - 10min AMRAP - 30 Snatch (35/20), 30 Snatch (62/35), 30 Snatch (75/45), AMRAP Snatch (95/55)
Once you have completed 30 reps at the first weight (35/20) you reload the bar to the next weight (62/35). Once you have completed 30 reps at that weight you reload the bar to the next weight (45/75) and complete 30 reps. If there is still time left reload the bar to the next weight (95/55) and complete as many reps as possible until 10mins is up. During the unloading and reloading of the bar the clock does not stop. Each person will load their own weights unassisted. Only 1 bar may be used, you cannot set up multiple bars for the workout. If you are unable to Snatch heavier than the first weight (35/20) but you get 30 reps then you score is 30. Even if you only get 1 rep at that weight you still have a score of 1 to enter on the Games website, which will keep you on the leader board!
If all this is very confusing don't worry, the WOD will be explained in detail tomorrow.
Thursday 1 Mar - Run 800m, 30 Med Ball Clean, Run 600m, 20 Med Ball Clean, Run 400m, 10 MedBall Clean, Run 200m, 5 Med Ball Clean
Games WOD #2 is released to the world at 10:30am Thursday. We will do it Friday with a chance to repeat it, for a better score, at Sunday Open Gym. Get ready to muster up the excitement, fear and encouragement that we had for WOD #1!!
Tuesday 28 Feb - 3 Rnds - 6 Power Snatch (40/30), 12 Ring Dip, 24 Double Under
Strength - OverHead Squat
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