Friday 16 Jul - In 35 Mins - 100 Hang Power Snatch (40/30), 100 SitUps, 100 KettleBell Swing (24/16), 100 PushUps. In any time remaining - 1RM Hang Power Snatch

Partition the reps however you like 

Thursday 15 Jul - 1K Run, 100 Double Unders, 1K Row, 80 Double Unders, 800m Run, 60 Double Unders, 600m Row, 40 Double Unders, 400m Run, 20 Double Unders, 200m Row, 10 Triple Unders

Wednesday 14 Jul - 1RM Turkish GetUp. 2RM Thruster. 3RM DeadLift

Tuesday 13 Jul - In 26 Mins - 9 Rnds - 9 Power Clean (50/35), 9 Hollow Rock. In time remaining - 3RM Hang Power Clean

Monday 12 Jul - 18 Min AMRAP - 250m Row, 20 Sledge Hits, 10 DeadBall Over Shoulder (40/30)

Welcome back everyone!

Gymnastics WOD - 6 Min AMRAP - Max set Strict PullUps, 20 Squats. 1 Min Rest. 6 Min AMRAP- Max set Strict Dips, 20 SitUps

Sunday 11 Jul - 45 MIn AMRAP - 1 Doctors Gully Run then 2 Rnds - 10 Atomic SitUp, 10/5 Push Up, 10 Hollow Rock, 10/5 Push Up

CFD is closed again today for the Level 1 Course. 

We will do a WOD at Doctors Gully at 10am. Meet in the fish feeding carpark. 

Bring sun protection, a towel or mat and plenty of water. 

Saturday 10 Jul - Beach WOD

Beach WOD today because CFHQ are hosting a L1 Trainers Course at CFD.

8:30am and 5pm Casuarina Beach (nudist end carpark)

Please bring sun protection, mosquito repellent and water.

The WOD will be revealed when you get there. It is scalable to suit everyone.

Clothing optional. Kidding, please wear clothes.