Thursday 6 Dec - 15-12-9-6-3 - Dumbbell Push Press, Reverse Burpee

Strength - Bench Press and Power Clean

Darragh is getting married this Saturday!! All CFD members have been invited to Mandorah to help him and Sharon celebrate this day. Casual attire. Ferry departs Cullen Bay 1pm, 3pm and 5pm. Ferry departs Mandorah 3:20pm, 5:20pm, 6:20pm, 8:20pm, 10:20pm and 12:20am. 

Wednesday 5 Dec - The 'Galagher & McDonald' - 2 Rnds - 200m Run, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), 200m Run, 14 KettleBell Swing, 14 PullUp, 14 Front Squat, 200m Run, 12 KettleBell Swing, 12 PullUp, 12 Front Squat

This is WOD 2 for The Australian Hero Games week. We raised over $100 on Saturday during 'Wood' for The Commando Welfare Trust. The donation tin will be out again for this one. All donations are very much appreciated for this annual event. 

Lance Corporal Mervyn McDonald, 30, and Private Nathanael Galagher, 23, were killed when their helicopter crashed in Helmand province in Afghanistan.

Tuesday 4 Dec - 3 Rnds - 20 WallBall, 200m MedBall Carry

Strength - Back Squat

Monday 3 Dec - 25 Min AMRAP - 10 Box Jump, 20 OverHead Lunge Step (20/15), 30 Double Under, 1 Rope Climb

Every 5 mins complete 30 lateral jumps

Sunday 2 Dec - Open Gym 2-4pm

Saturday 1 Dec - 'Wood' - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 SDHP (40/30), 10 Thruster (40/30), Rest 1min.

Compare to 8 Dec

This is a fundraiser WOD supporting The Commando Welfare Trust.

 32-year-old Brett Wood an Australian Special Forces Commando was killed in Afghanistan in May 2011. We will be participating in WOD 2 on Wednesday next week in honour of 2 other Australian soldiers killed in Afghanistan, Gallagher and McDonald. Any donations (Saturday or Wednesday) would be appreciated

Friday 30 Nov - 3 Rnds - 2 Wall Climb, 10 Pistol, 20m Bear Crawl

Strength - Press