How 13.1 went down at CFD. Most fun ever, can't wait until next Friday!
Sunday 10 Mar - Open Gym 2-4pm
Casuarina Senior College Sport and Rec class giving CrossFit a go, they loved it!
Today (Sunday) is the day to complete WOD 13.1 if you haven't already. Or, if you are crazy enough to want to repeat it!
Saturday 9 Mar - 20 Min AMRAP - 200m Run, 10 WallBall, 10 Box Jump, 10 KettleBell Swing (24/16)
Karl recovering after 101 reps of WOD 13.1
Friday 8 Mar - Open WOD 13.1 - 17 Min AMRAP - 40 Burpee, 30 Snatch (35/20), 30 Burpee, 30 Snatch (62/35), 20 Burpee, 30 Snatch (75/46), 10 Burpee, Max Reps Snatch (96/55)
Rune, visiting from Denmark, will be joining us for WOD 13.1. How good is a worldwide community!
Burpee includes reaching to a target 6" above your max reach at the top of the rep.
Don't be discouraged by the heavy weights posted for the Snatch, you will continue to score reps until you can no longer lift the weight or until time expires. All you need is 1 burpee and you have a score to submit!
Thursday 7 Mar - 'Mobility Day' - Rolling Out, Band Stretching, Lacrosse Ball, Mobilising.
Wednesday 6 Mar - 16 Min AMRAP - 3 MuscleUp, 6 Hang Power Snatch (40/30), 9 OverHead Squat
Strength - OverHead Squat
Tuesday 5 Mar - 15-10-5- Thruster (50/35), Toes Thru Rings, 3 Min Rest, 15-10-5 Dumbbell Snatch (20/15), SitUp
We all know Henry is ready, have you registered for the games?
Strength - Sumo DeadLift
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