Thursday 22 Nov - 30 MuscleUps

Sam W had his last session at CFD today and will be joining Bec in Sydney. CFD will not be the same without these two, it has been a great 2 years of WOD's and social occasions and we will all miss them.

Wednesday 21 Nov - Run 800m, 30 KettleBell OverHead Lunge Step (24/16), Run 600m, 20 KettleBell OverHead Lunge Step, Run 400m, 10 KettleBell OverHead Lunge Step

Amac's first MU!

Tuesday 20 Nov - Back Squat 5-5-5. Front Squat 3-3-3. OverHead Squat 1-1-1

Monday 19 Nov - 5x 3 Min AMRAP's #1 - Row. #2 - 5 DeadLift (70/50), 5 Bar Facing Burpee. #3 - 5 KettleBell Swing (32/24), 5 Burpee. #4 - 5 Knees to Elbows, 5 Burpee PullUp. #5 - 5 Box Jump (70cm/60cm), 5 Reverse Burpee

1 min rest between each AMRAP

Sunday 18 Nov - Open Gym 2-4pm

Saturday 17 November - 'Bull' - 2 Rnds - 200 Double Unders, 50 OverHead Squat (60/40), 50 PullUps, 1.6k Run

This WOD is a little crazy long…. There will be scaled options up on the board to choose from though.

Friday 16 Nov - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

Compare to 10 Jul

Strength - Clean