Saturday 25 Sep - Outdoor WOD

Pic by danielarphoto

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

8:30am and 4pm at Lake Alexander (meet at the carpark near Mangrove Boardwalk).

Please bring sun protection, mosquito repellent and water.

The WOD will be revealed when you get there.

Friday 24 Sep - Fight Gone Bad - 3 rounds: 1 min Wall Balls, 1 min Sumo Deadlift High Pull, 1 min Box Jump, 1 min Push Press, 1 min Row, 1 min Rest

pic by @danielarphoto

Strength: 1 Power Clean, 1 Hang Squat Clean, 1 Jerk (Push or Split)

Thursday 23 Sep - Partner WOD: 10 min AMRAP - 250m Row, Sit Ups, 10 min AMRAP - 10 cal AirBike, Knees to Elbows, 10 min AMRAP - 200m Run, Box Jumps

Tessa and CFD ladies at her wedding night.

Best wishes on this wonderful journey!

Wednesday 22 Sep - Every 2 mins for 2 rounds - 10 box step up, max ring dips. 1min rest. Every 2 mins for 2 rounds - 10 box step up, max push up. 1 min rest. Every 2 mins for 2 rounds - 10 box step up, max V-sit

Skills WOD - 3 rounds, min 1 - 1 rope climb, min 2 - 10 pistol squat, min 3 - 5 handstand push up, min 4 - 5 strict toes to bar, min 5 - max triple unders, min 6 - rest

Tuesday 21 Sep - 3RM Seated Press. 1RM Turkish GetUp. 1RM Sumo DeadLift.

Monday 20 Sep - In 32 Mins - 21-15-9 - OverHead Squat, PullUp. *400m Run after each set. In any time remaining build up to 2RM OverHead Squat

Sunday 19 Sep - 10-11am - Open Gym and WOD

 

WOD - In 38 Mins - 5 Rnds - 5 Roll Up Burpee, 10 Burpee Box Jump, 15/10cal Row. 2 Min Rest. 5 Rnds - 30sec HandStand Hold, 30sec Wall Squat Hold, 30sec Hollow Hold. 2 Min Rest. In any time remaining AMRAP- 10 Alternating Knee to Chest from L-Sit, 8cal Bike or Ski, 4 Wall Climb