Tuesday 2 Jul - 8 Min AMRAP - 30 Push Press (40/30), 30 Box Jump, 30 Dumbell Push Press (15/10), 30 Box Jump Over
Monday 1 Jul - 2 Rnd - 2 Min WallBall, 2 Min Rest, 2 Min AirBike, 2 Min Rest, 2 Min KettleBell Swing (32/24), 2 Min Rest, 2 Min Row, 2 Min Rest. Then 2 Min - Burpee
There is no 6pm session tonight due to the fireworks
Sunday 30 Jun - 11am - Weightlifting Competition
From 11am CFD will be hosting a NTWA weightlifting meet. Come down and check it out.
Ladies lift first, the men will start around 12:30pm. There will be no open gym today.
Saturday 29 Jun - 5 Rnds - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24). 800m Run. 5 Rnds - 5 PullUp, 10 PushUp, 15 Squat. 600m Run. 2 Rnds - 30 Box Jump, 30 WallBall. 400m Run
Good luck to the CFDers competing at the CrossFit Abode Individual Comp today.
If you would like to spectate the action begins at the waterfront from 8am - 11am then at CrossFit Abode from 12pm - 5pm.
Friday 28 Jun - 2 Rnd - 7 Wall Climb, 14 Thruster (60/40)
Strength - Thruster.
Skill - Rope Climb Variations
Thursday 27 Jun - 10-8-6-4-2 - Strict PullUp, 30-25-20-15-10 - Cal (Bike, Row or Ski)
Skills WOD - 2 Rnd - 3 Min AMRAP - HandStand Walk, 3 Min AMRAP - Pistol Squat, 3 Min AMRAP - HandStand PushUp
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