Monday 13 Apr - EMOM - 4 Mins - 1 Wall Climb, Max Squats. 1 Min Rest. EMOM - 4 Mins - 1 Wall Climb, Max Toes To Bar (or V-Sits). 1 Min Rest. EMOM - 4 Mins - 1 Wall Climb, Max Lunge Steps. 1 Min Rest. EMOM - 4 Mins - 1 Wall Climb, Max SitUps

10 Years of CFD Kids
EMOM = Every Minute On The Minute
Strength - Turkish GetUp
Zoom 8:30am Click Here
Zoom 4pm Click Here

Sunday 12 Apr - Rest Day

Happy Easter CFDers!

Saturday 11 Apr - 1K Run then 2 Rnds - 50 KettleBell Swing, 40 MedBall Clean, 30 PushUp. Then 1K Run

Zoom 8:30am Click Here 

Zoom 4pm Click Here

Friday 10 Apr - 3 Rnds - 50m Lunge in as few steps as possible. 1x Burpee per lunge step after each round

Thanks to CF main site for this WOD
Zoom
 8:30am click Here ID 5587784088. P/W 765968
 4pm click Here ID 131477589. P/W 794129

Thursday 9 Apr - 4 Rnds - 1 Min - Burpee Box Jump, 1 Min - Box Jump, 1 Min - HandStand PushUp, 1 Min - Rest. Then 4 Rnds - 1 Min - Box Jump Over, 1 Min - Box Step Up, 1 Min - HandStand PushUp, 1 Min - Rest

CFD OG’s 2011

Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday

Wednesday 8 Apr - 2 Rnds - 100 Double Under, 80 SitUp, 60 Dumbbell Snatch, 40 HandStand PushUp, 20 PullUp

The CFD Benchmark WOD and PB Board from 2010/2011

Strength - Squat
Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday

Tuesday 7 Apr - On The Minute - 8 Mins - 12 DeadLift, 8 Push Press. 2 Min Rest. On The Minute - 8 Mins - 12 Russian Twist, 24 Flutter Kicks

2011 Devils Mile
Skill - HandStand Walking
Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday