Tuesday 22 Jan - DeadLift 5-5-5-5-5

Compare to 18 Sep

Monday 21 Jan - 8 Min AMRAP - 200m Run, 10 Pistol Squat, 10 PushJerk (50/35). Then 3 Min AMRAP Burpee with a Lateral Jump over the Bar

Strength - OverHead Squat

Sunday 20 Jan - Open Gym 2-4pm

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)