Friday 7 Aug - ‘Partner WOD’ - In 11 Mins - 100 Burpees. In 11 Mins - 100 cal AirBike. In 11 Mins - 100 cal Row. In any remaining time - Max Dumbbell Snatch (22.5/15)
Thursday 6 Aug - Every 90 sec for 10 Rnds - 5 Hand Stand PushUp, 7 Power Clean (60/40)
Strength - Power Clean
Monday 3 Aug - 3 Rnds - 15 Dumbbell Shoulder To OverHead (22.5/15), 20 Box Step Up (22.5/15), 60 Double Under. 2 Rnds - 15 WallBall, 20 KettleBell Swing (24/16), 60 SitUp. 1 Rnd - 1K Run, 1K Row.
The CFD Cool Cats and Kittens strongly representing at the CF Abode comp and taking out 2nd place.
Well done Sam, Tai, Jess and Brody!
Session times today are 8:30am and 4pm
Saturday 1 Aug - 50 Mountain Climber, 30 cal Ski, 50 Sumo DeadLift (60/40), 30 Sledge Hits, 50 Lateral Jumps, 30 cal Bike, 50 Thruster (20/15), 30 GHD Back Extension, 50 Burpee Over Bar, 30cal Row, 50 Bent Over Row (20/15), 30m Sled Drag
Tomorrow Sam, Jess, Tai and Brody Are CFD Cool Cats and Kittens!
Head on over to CrossFit Abode, Swan St, Winnellie to see them compete in a 4 person team comp.
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