Friday 13 Dec - Up and Down Chipper - 25 PullUps, 25 Box Jump, 25 Kettle Bell Swing (24/16), 25 Double Unders, Run 250m with MedBall, 25 Double Under, 25 KettleBell Swing, 25 Box Jump, 25 PullUp

The last On Ramp group of the year, great work this week guys, look forward to seeing you all at the main group sessions. 

Thanks to CrossFit Red Bluff for this WOD

Thursday 12 Dec - 5 Rnds - 8 Dumbbell Squat Clean Thruster (15/10), 8 Pistol Squat

Strength - Front Squat
This Saturday we had planned to run around Lake Alexander for our WOD. However, in my attempt to measure the distance around the lake this morning, I came within an inch of my life from intense plover attack! Therefore we are moving to Plan B, a swim/dip/play at Parap pool. The pool opens at 8am, entry fee is $4. After a refreshing dip feel free to head to Cool Spot Cafe for breakfast around 9:30am. The 3pm session will also be at Parap pool, after that we will be heading back to CFD for Pizza Night! Don't forget a hat, sunscreen and towel. Feel free to bring friends and family.
Our Gym Direct order goes in tomorrow (Fri), if you want to add anything to it let me know by tonight.

Wednesday 11 Dec - In 5 Mins - Run 400m, Max Dumbbell Snatch (20/15). Rest 2 Mins. In 5 Mins - Run 400m, Max OverHead Lunge (20/15) Step. Rest 2 Mins. In 3 Mins - Run 200m, Max HandStand PushUps. Rest 2 Mins. In 3 Mins - Run 200m, Max DoubleUnders.

Strength - PushPress

Tuesday 10 Dec - On The Min for 30 Mins - Odd - 5 OverHead Squat (50/35), Even - 5 Chest To Bar PullUp

Monday 9 Dec - Partner WOD - 20 Min AMRAP - 10 DeadLift (70/50), 10 KettleBell Swing (24/16), 10 Burpee

1 Partner completes a full round while the other rests

Strength - Snatch Grip DeadLift
If anyone is interested in purchasing any equipment from Gym Direct hand in your list and cash by Thur 8pm.

Sunday 8 Dec - Open Gym 2-4pm

Next Saturday 14th Dec the WOD (both 8am and 3pm) will be a run (or walk) around Lake Alexander. It is on the grass so it could be muddy, don't wear your favourite white runners!

After that, from 6pm, we will be holding an 'Adam and Tynan Going Away/ End of Year Drinks' get together at CFD. BYO drinks and chair. CFD will provide pizza! Put your name on the board, if you plan on attending, so I know how many pizzas to get.

Saturday 7 Dec - 'Tabata Fight Gone Bad' - WallBall, Sumo DeadLift High Pull (35/25), Box Jump, PushPress (35/25), Row

Megan and Annie getting some work done at CF Mode while on holidays in Adelaide.
8 Rounds at each station, 20 seconds of Work followed by 10 seconds of Rest. Score is total reps, including calories on the rower.