Tuesday 19 Mar - 2 Rnds - 25 DeadLift (120/80), 400m Run. Rest 2 mins between each round

Michael, the latest member to join the CFD coaching team, competing on the weekend at NTIS
Strength - Bench Press and Weighted PullUp

Monday 18 Mar - On the Minute for 10 Mins - Odd - PullUps, Even - Rest. On the Minute for 10 Mins - Odd - Double Unders, Even - Rest. On the Minute for 10 Mins - Odd - Front Squat (40/30), Even - Rest

13.2 pushed everyone to achieve scores well beyond what they expected, it was such an excellent atmosphere to be a part of, especially on Friday night, we were packed to the rafters! Nice work guys, can't wait to see what CrossFit HQ come up with for us this week.

Sunday 17 Mar - Open Gym 2-4pm

If you still need to do Games WOD 13.2 Open Gym is your opportunity.

Check out The Sunday Territorian today, we might be in it!

Saturday 16 Mar - 2 Rnds - 5x 20m Sprint, 10 Chest To Bar PullUp, 20 Power Clean (50/35), 30 Double Under, 20 Power Snatch (50/35), 10 Knees To Elbows, 5 Rope Climb

Bring long socks or long pants for the rope climbs

Friday 15 Mar - Open WOD 13.2 - 10 Min AMRAP - 5 Shoulder To OverHead (52/34), 10 DeadLift (52/34), 15 Box Jump (60cm/50cm)

Here we go again, game on!
Shoulder To OverHead means you can press, push press, push jerk or split jerk.
The box jump can be a step up and/or step down.

Thursday 14 Mar - 'Death by Box Jump'

Death by = 1 rep in the first minute, 2 reps in the second minute and so on, adding an extra rep every minute until you cannot complete the number of reps required for that minute.

Games WOD 13.2 will be up tomorrow (Friday). If you cannot make it to any of the Friday sessions then it can be completed during Open Gym on Sunday.

Wednesday 13 Mar - 3 Rnds - 10 Clean and Jerk (60/40), 10 Bar Facing Burpee

Strength - Clean and Jerk