9am-11am - Games Team Training/Skills Practice
10am Intro
Friday 30 Sep - 'Unbroken' - KB Swing (24/16), Double Under, PullUp, Toes To Bar, Sit Up, Thruster (40/30), Push Up, Box Jump, Squat, Push Press (40/30)
Compare to 4 Jun
There is no 8am session today.
Working with a partner you will do as many reps as possible of each exercise, your partner will count your reps and ensure they are good reps. If the movement involves the PullUp station you score reps until you drop from the bar. For movements using the Olympic bar reps are scored until you put the bar down. For all other movements you score reps until you pause/rest for 2 seconds or more. Score is total reps for all 10 exercises!
Thursday 29 Sep - 1 Clean and Jerk on the minute every minute for 15 minutes
The weight of the bar is up to you. Score is total weight lifted for all 15 reps.
Thursday 22 Sep - 5 Rnds - 35 Double Under, 200m Run
There is no 8am session this Friday
Wednesday 21 Sep - Mobility Day
Monday 19 Sep - 'Partner WOD' - 3 Rnds (each) - Run 200m, 10 Toes To Bar, 20 PushUps, 30 Walking Lunge
Awesome efforts at the weightlifting comp today from all the CFDers - Mel, Leanne, Kel R, Cody, Brad and John. Thanks to all who came and supported too!
Sunday 18 Sep - Open Gym 2-4pm
Weightlifting Comp at Time Out Gym (100 Mitchell St) @ 11am today (Sunday).
7 people from CFD are lifting so come on down and check it out!
Tuesday 13 Sep - 2 Rnds - 600m Row, 15 Push Press (50/35)
Champion effort indeed!
Leanne, Mel, Brad, Anthony, Fionna, Shelley, Kerrie-Anne and Michael
Saturday 10 Sep - 50 Med Ball Clean, 10 Burpee, 40 Ring Dip, 10 Burpee, 30 KettleBell Snatch (16/12), 10 Burpee, 20 PullUp, 10 Burpee, 800m Run
A real breakfast!
For all those keen for some Dragon Boat Racing action on Sunday (whether you put your name down for it or not) be at the Cullen Bay end of Kahlin Oval at 8:15am Sunday morning with water bottle, hat, sunscreen, a chair, CFD shirt and $20. The earlier start is so the team can get some safety instruction and a practice before the big race. Great opportunity to show how strong you all are and how we can adapt quickly to a new sport!!
Thursday 8 Sep - 60 OverHead Squat (40/30)
Tuesday 6 Sep - 5 Rnds - 400m Run, 20 PushUp, 10 Knees To Elbows
Great work on the Muscle Ups Jarrod and Eddie also to Kel R for getting HandStand PushUps!
Sunday 4 Sep - Open Gym - 2-4pm
Good luck with your course Josh. Let us know how it goes at CrossFit Albury Wodonga. See you in a few months!
Subscribe to:
Posts (Atom)
