Saturday 14 May - 32 Min AMRAP - 20 Sledge Hits, 10 Med Ball Throws, 20 Lateral Jumps, 100m Sled Drag, 20 Med Ball Clean, Max OverHead Lunge Steps (20/15)

 

Another month and another bunch of awesome people to join CFD. 

Saturday is a park WOD so wear sun protection.

Friday 13 May - Tabata - HandStand Hold, Hollow Rock Hold, Bar Hang, Glute Hamstring Raise Hold

Strength - Snatch

Thursday 12 May - 2 Rnd - 1 Min - Strict HandStand PushUp, 1 Min - Squat, 1 Min - Strict Dip, 1 Min - Squat, 1 Min - Strict PullUp, 1 Min - Squat

Strength - Back Squat and Front Squat

Wednesday 11 May - 15 Min AMRAP - 30 Dumbbell PushPress (15/10), 30 Box Jump, 30 SumoDeadLift HighPull (35/25)

Strength - Power Clean and Push Jerk

Tuesday 10 May - 2 Rnds - 500m Row, 30 Box Jump, 30 WallBall, 400m Run, 20 KettleBell Swing (24/16), 20 PullUp, 500m Row, 30 Thruster (40/30), 30 Toes To Bar, 400m Run, 20 OverHead Squat (40/30), 20 PushUp

Rnd 2 is half the distance and reps of Rnd 1

Monday 9 May - 'BackBone' - 8 Min AMRAP - 10 Back Squat, 50 Double Under, 10 PullUp. The Back Squat load increases each rnd - 50/35, 60/40, 70/50, 80/60, 90/65

 Strength - Front Squat and Clean DeadLift

It was great to see representatives from each of the NT CF gyms attend a weightlifting seminar by Leo Issac last Friday night. His knowledge on weightlifting is astounding. What a difference he was able to make to everybody's positions and speed under the bar!

Sunday 8 May - Open Gym 2-4pm