Thursday 8 Mar - Mobility Day

 Roll Out, Stretch, Recover. Lets prepare ourselves for whatever Games WOD #3 has to offer!
Or, if you are not interested in rolling out and stretching for an hour then you can choose a WOD card from the Hopper Deck and do that instead. Or, if you have a WOD in mind that you want to do then today is the day. 

Wednesday 7 Mar - 3 Rnds - 5 Wall Climb, 10 1 Legged Squat (Pistol), 15 Pullup

Casuarina Senior College hanging out at CFD!

Strength - Clean and Jerk

Tue 6 Mar - Row 1k, Run 800m, 60 PushPress (40/30), 40 OverHead Walking Lunge Step (15/10), 20 Burpee

 Compare to 28 Dec

Strength - Press

Monday 5 Mar - Back Squat - 5-5-5, Front Squat 3-3-3, OverHead Squat 1-1-1

 

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.