Tuesday 23 Apr - 1RM Snatch, 1 RM Clean & Jerk

Compare to 14 Dec

Monday 22 Apr - 4 Min AMRAP - 7 Box Jump, 7 Toes To Bar. 4 Min AMRAP - 7 Wall Ball, 7 PushUp. 4 Min AMRAP - 7 Jumping Split Lunge, 7 V-Sit

2 Min Rest between each AMRAP

Strength - Front Squat

Sunday 21 Apr - Open Gym 2-4pm

Saturday 20 Apr - 2 Rnds - 24 WallBall, 24 KettleBell Swing (24/16), 24 Push Press (20/15), 24 MedBall Clean, 500m Row, 24 Box Jump, 24 PushUp, 24 Chest To Bar PullUp, 24 HandStand PushUp

Last weekends tyre flip race! Will Adam B take on Karl this Sunday???

Friday 19 Apr - 3x 400m Sprint. Then 5 Rnds - 1 Rope Climb, 10 Dumbbell Snatch (20/15), 20 Squat

Dan on his CF Level 1 Trainers Course last weekend. Sophie and Rob also completed their trainers course a few weeks ago. Nice one guys! 

2-3 min rest between each 400m effort.
Don't forget long socks for the rope climbs.

Thursday 18 Apr - 10 Press, 15 OverHead Squat, 20 PushPress, 25 Front Squat, 30 PushJerk, 35 Back Squat

Mel training hard in Afghanistan, getting ready to come back to CFD as a coach!
Strength - Press and OverHead Squat

This WOD is from CrossFit.com. Weights for all lifts are 50/35

Wednesday 17 Apr - 7 Min AMRAP - 3 Wall Climb, 30 Double Unders

Strength - Weighted PullUp and Turkish Get Up