Saturday 19 Jan - 800m Run, 50m Bear Crawl, 7 Rnds - 5 PullUps, 10 PushUps, 15 Squats, 20 SitUps then 800m Run, 50m Bear Crawl

For all those who have just finished On Ramp this is a great first WOD! 

Friday 18 Jan - 10x 100m Sprint

Rest 1 min between sprint efforts

Compare to 31 Jul
The biggest ON Ramp group in CFD history have been cleared for take off! I know you will all make them feel very welcome and help them out getting started on their CrossFit journey.

Thursday 17 Jan - 7 Min AMRAP - 7 Hang Power Clean (50/35), 7 Toes To Bar. Rest 3 Min. 4 Min AMRAP - 4 Hang Power Clean (50/35), 4 Toes To Bar

Wednesday 16 Jan - 15-10-5 - HandStand PushUp, Box Jump (70cm/60), Snatch (40/30), PushUp, Box Step Up (70cm/60), Hang Snatch (40/30)

Tuesday 15 Jan - 2 Rnd - 10 MedBall Clean, 10 KettleBell Swing (32/24), 10 Dumbbell Snatch (20/15)

Mel in Afghan, counting down the days until she is back at CFD!
Strength - Front Squat

Monday 14 Jan - 7 min AMRAP - Burpees

 At the top of each rep jump up and touch a target set 6 inches above your max reach
Compare to 24 Feb 2012 
Strength - Bench Press and Strict Pullups

Sunday 13 Jan - Open Gym 2-4pm

The first NTWA weightlifting comp for 2013 is just 2 weeks away. Open gym is the best time to practice your lifts, whether you intend on competing this year or you just want to be more efficient at moving weight overhead. If you are keen on competing though let me, or any of the CFD trainers, know and we will give you all the info and encouragement you need!