Saturday 12 May - 'The Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl
Compare to 2 Jul
Like every WOD we do there will be the option to scale.
We will meet at Casuarina Beach carpark at both 8am and 3pm. It is the first carpark before the surf club.
After the 8am session we will go somewhere for breakfast and after 3pm we will go to The Beachfront for a burger and beer!
There is no Pilates today but it is back on next Saturday
There is no Pilates today but it is back on next Saturday
Friday 11 May - On the minute, every minute for 12 mins - 1 Power Snatch, 1 Hang Power Snatch, 1 Squat Snatch, 1 OverHead Squat
Score = total weight lifted for all 12 sets. You can increase or decrease the load each round.
Kelvin moved to Melbourne today, very sad for CFD, we will miss him a lot.
Kelvin moved to Melbourne today, very sad for CFD, we will miss him a lot.
Monday 7 May - 'Unbroken' - KB Swing (24/16), Double Under, PullUp, Toes To Bar, Sit Up, Thruster (40/30), Push Up, Box Jump, Squat, Push Press(40/30)
Session times are 4pm and 5pm only today. On Ramp is 6pm.
Working with a partner you will do as many reps as possible of each exercise, your partner will count your reps and ensure they are good reps. If the movement involves the PullUp station you score reps until you drop from the bar. For movements using the Olympic bar reps are scored until you put the bar down. For all other movements you score reps until you pause/rest for 2 seconds or more. Score is total reps for all 10 exercises.
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