Friday 5 Apr - Games WOD 13.5 - 4 MIN AMRAP - 15 Thruster (45/30), 15 Chest To Bar PullUp.
If you complete 3 rounds within 4 mins you get a bonus 4 mins, if you complete another 3 rounds within the next 4 mins you get another 4 mins. This continues until you can no longer complete 3 rounds within 4 mins.
This is the 5th and final WOD for the 2013 CrossFit Open Games. Let's hit it as hard as we have the last 4 weeks! BBQ and beers to follow at around 6:30pm. BYO drinks.
Thursday 4 Apr - 1-10 10m Cone Sprints, 10-1 KettleBell Swing (32/24)
The final Open WOD will be run at CFD Friday (as the workout of the day) and Sunday (at Open Gym).
Wednesday 3 Apr - 8 Min AMRAP - 10 PullUp, 15 WallBall, 20 Double Under
Strength - Back Squat and Press
The Blood Sweat and Fears Teams, representing 2 local radio stations, will be joining us tonight for the 6pm session.
It will not be the posted WOD, I have something special planned….. If you were planning on doing the 6pm session and do not want a surprise WOD then do either the 5pm or 7pm session tonight. Otherwise, join one of the CFD teams at 6pm to go up against the 2 BS&F teams. Alternatively, turn up at 6pm to cheer along all of the teams!
Tuesday 2 Apr - 3 Rnds - 800m Run, 20 Dumbbell OverHead Squat (15/10), 10 Burpee PullUp
Who is this??? Clue - Miss Aerobics NT 1995….
Monday 1 Apr - 'Team WOD' - WOD #1 - 3 Rnds - 1x Sled Push, 200m Plate Carry. WOD #2 - 60 KettleBell Swing (16/12), 50 Box Jump, 40 SitUp, 30 MedBall Clean
8am and 3pm are the session timings for today
Sunday 31 Mar - Open Gym 2-4pm
Rob and Sophie checking out other CrossFit boxes while on holidays
Come in to Open Gym and get WOD 13.4 done if you need to, otherwise come in and practice what you think might be in 13.5
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