Saturday 30 Jan - 'Adam's WOD' - 200m Run, 10 Clean & Jerk (80/60), 200m Run, 30 Toes To Bar, 200m Run, 50 WallBall, 200m Run, 30 Burpee, 200m Run, 10 MuscleUp
This WOD was written by Mick Shaw of CrossFit FX, in consultation with Adam.
Friday 29 Jan - 'Isabel' - 30 Snatch (60/40)
Compare to 3 Dec 2014
Saturday's workout is for Adam Brown.
Adam has been a big part of CFD for many years. He met his partner Tynan here and they have since had a beautiful baby boy, Louis Brown.
As most of you know Adam was diagnosed with cancer just after Louis was born. Chemotherapy has been tough but Adam is tougher and he has continued to train with us when he can.
Adam undergoes surgery next week to remove the tumour, he will also lose his right eye.
CFD along with CFX (their Sydney box) will hold a fundraising WOD for Adam on the same day.
Donations, to make their lives easier during this challenging time, can be made in the form of cash or food (prepared frozen meals, treats etc). Adam, Tynan and Louis will all be at the 8am WOD so if you have never had the pleasure of meeting them make sure you say hello.
Thursday 28 Jan - 4 Rnds - 30 sec Triple Unders, 30 sec Rest. 4 Rnds - 30 sec Strict Toes To Bar, 30 sec Rest. 4 Rnd - 30 sec Farmers Hold (32/24), 30 sec Rest. 4 Rnd - 30 sec HandStand or HeadStand Hold, 30 sec Rest
Strength - Snatch
7pm Tonight (Thursday) - Pilates with Jess. Free for CFD members, $5 for non members.
Wednesday 27 Jan - 21-15-9 - DeadLift (100/70), Chest To Bar PullUp
Strength - Back Squat and Front Squat
Tuesday 26 Jan - 5 Min AMRAP - WallClimb, 5 Min AMRAP - 20m Shuttle, 4 Min AMRAP - 7 KettleBell Swing (32/24), 7 Box Jump (70cm/60cm), 4 Min AMRAP - 7 Plate Ground To OverHead (20/15), 7 OverHead Lunge Step (20/15), 3 Min AMRAP - 3 PullUp, 7 PushUp, 11 Squat, 3 Min AMRAP - 3 Toes To Bar, 7 Burpee, 11 SitUp, 2 Min AMRAP - 7 Plate Ground To OverHead, 7 OverHead Lunge Step, 2 Min AMRAP - 7 KettleBell Swing, 7 Box Jump, 1 Min AMRAP - 20m Shuttle, 1 Min AMRAP - Wall Climb
8am and 4pm sessions today
Monday 25 Jan - 2 Rnd - 500m Row, 21 HandStand PushUp, 12 OverHead Squat (50/35)
Strength - Back Squat and Front Squat
Tuesday is a public holiday - session times are 8am and 4pm
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