Friday 1 Apr - 5RM Bench Press

Skills WOD - 6 Min AMRAP - 7.5m HandStand Walk, 30 sec Inverted Hang

Thursday 31 Mar - 12 Min AMRAP - 3 DeadLift (120/80), 6 Extra PushUp Burpee, 12 Jumping Squat. 5 Min Rest Then - 1K Run, 2 Min Rest, 1K Run

Wednesday 30 Mar - 5 Rnd - 5 Bar MuscleUp, 15 Squat Clean (50/35)

Strength - Back Squat

Tuesday 29 Mar - 15-10-5 - Shoulder To OverHead (60/40), 150-100-50 - Double Under, 15-10-5 - Box Jump (70/60)

Strength - Snatch Balance

Monday 28 Mar - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat OR 'Mary' - 20 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 PullUp

Session times are 8am and 4pm. If you still need to do 16.5 then 7pm is the time to get it done.

Compare to 10 Dec

Sunday 27 Mar - Open Gym 2-4pm

 

Briefing times for 16.5 will be 2pm and 3pm

Saturday 26 Mar - Open WOD 16.5 - 21-18-15-12-9-6-3 - Thruster (43/29), Bar Facing Burpee

 Scaled Version  - 21-18-15-12-9-6-3 - Thruster (29/20), Bar Facing Burpee
Good luck Sammy with The 16.5 Blue Dinosaur Throwdown today (Saturday) on The Gold Coast. Here is the link to watch it live. You should be able to hear us cheer, despite the distance!

Friday 25 Mar - 3 Rnds - 1 Min MedBall Clean, 1 Min Dumbbell Push Press (15/10), 1 Min Goblet Squat (16/12), 1 Min Row, 1 Min PushUp, 3 Min Rest

Session times today are 8am and 4pm. At 4pm you can do the CFD WOD or 16.5

Thursday 24 Mar - EMOM - 3 Ring Dip, 2 Pistol Squat (add 2 extra pistol squat every minute). EMOM - 3 Box Jump, 2 HandStand PushUp (add 2 extra handstand pushup every minute)

Strength - Back Squat and Front Squat

EMOM = Every Minute, On The Minute

Wednesday 23 Mar - 3 Rnds - 10 Power Snatch (50/35), 200m Run. 3 Rnds - 10 OverHead Squat (50/35), 200m Run

Strength - Snatch Complex

Tuesday 22 Mar - 'Partner WOD' - 2 Rnd - 50 WallBall, 50 KettleBell Swing (24/16), 50 Dumbbell Snatch (20/15), 50 Toes To Bar

Strength - Back Squat and Front Squat
**Easter Timings**
Friday - 8am and 4pm (Open WOD or regular WOD at 4pm)
Saturday 8am and 4pm (Open WOD)
Sunday - 2-4pm (Open Gym including Open WOD)
Monday - 8am, 4pm and 7pm (7pm is for the Open WOD only)

Monday 21 Mar - 1 Min Work/1 Min Rest - 100 Push Press (40/30), 80 SitUp, 60 x 10m Sprint, 40 Dumbbell Power Clean (20/15), 20 Box StepUp, 10 Triple Unders

Sunday 20 Mar - Open Gym 2-4pm

 

If you need to do 16.4 come in any time between 2pm - 4pm today

Saturday 19 Mar - Open WOD 16.4 - 13 Min AMRAP - 55 DeadLift (102/70), 55 Wall Ball, 55cal Row, 55 HandStand PushUp

 Scaled Version - 13 Min AMRAP - 55 DeadLift (61/43), 55 Wall Ball (men - 9ft target, women 4kg wallball), 55cal Row, 55 PushUp (hand release)

Friday 18 Mar - 3 Rnd - 3 Rope Climb, 10m HandStand Walk, 30 Sec L-Sit Hold

 

Strength - Snatch
George is walking The Kokoda Trail in April to raise money for NT Police Legacy. If you would like to contribute click here for the fundraising page, thank you.

Thursday 17 Mar - 7 Rnd - 30sec Plank Hold, 30sec Side Plank, 30sec Side Plank, 30sec Rest

Strength - Back Squat and Front Squat

Wednesday 16 Mar - In 30 Mins - 1k Row, 800m Run, 30cal AirBike then AMRAP (in remaining time) - 50 Squat, 40 SitUp, 30 Lunge Step, 20 PushUp

Tuesday 15 Mar - 7-1 - Strict PullUp, Press (40/30)

 March On Ramp - Welcome to CFD!

Strength - Back Squat and Front Squat

Monday 14 Mar - 7 Min AMRAP - 7 DeadLift (120/80), 14 Box Jump. 3 Min Rest. 7 Min AMRAP - 7 Burpee, 14 Double Under

Peta Elsie Sands has arrived and she is absolutely perfect. Great work Carly and Tim!
Strength - DeadLift

Sunday 13 Mar - Open Gym 2-4pm

Open Gym is a great time to get 16.3 done!

Saturday 12 Mar - Open WOD 16.3 - 7 Min AMRAP - 10 Power Snatch (34/25), 3 Bar MuscleUp

Scaled Version - 7 Min AMRAP - 10 Power Snatch (20/15), 5 Jumping Chest To Bar PullUp.

Doors will open at 7:30 in the morning, WOD brief at 8am, don't be late!

Friday 11 Mar - 4 Rnds - 30sec Work/30sec Rest - Double Unders, Row, 15m Shuttle, HandStand Walking

Thursday 10 Mar - 1RM 10m Sled Push, 1RM Press, 1RM OverHead Squat

Wednesday 9 Mar - 50 HandStand PushUp, 50 Pistol Squat, 50 Box Jump (70/60), 50 KettleBell Swing (32/24)

Strength - Back Squat and Front Squat

Tuesday 8 Mar - 'Grace' - 30 Clean & Jerk (60/40). 20 Muscle Ups. 1K Run

Strength - Power Clean & Push Jerk

Monday 7 Mar - 7 Rnd - 10 Push Press (50/35), 10 Over The Bar Burpee

Strength - Back Squat and Front Squat

Sunday 6 Mar - Open Gym 2-4pm

Come in and get 16.2 done if you need to

Saturday 5 Mar - Open WOD 16.2 - In 4 Mins - 25 Toes To Bar, 50 DoubleUnder, 15 Squat Clean (61/38). If completed In 4 Mins (plus bonus time) - 25 Toes To Bar, 50 DoubleUnder, 13 Squat Clean (83/52). If completed In 4 Mins (plus bonus time) - 25 Toes To Bar, 50 DoubleUnder, 11 Squat Clean (102/65). If completed In 4 Mins (plus bonus time) - 25 Toes To Bar, 50 DoubleUnder, 9 Squat Clean (124/79). If completed In 4 Mins (plus bonus time) - 25 Toes To Bar, 50 DoubleUnder, 7 Squat Clean (142/93)

 

Scaled Version - 25 Knees Raises, 50 Single Skips, 15 Squat Clean (43/25 x15reps) (52/34 x13reps), (61/43 x11reps) (70/52 x9 reps) (83/61 x7reps) Same format as RX'd with the 4 Min windows

Friday 4 Mar - Mobility WOD OR Every Minute On The Minute, 30 Mins - Min 1 - Row 150m, Min 2 - AirBike 10 cal, Min 3 - 10 Burpee

Thursday 3 Mar - 3 Rnd - 40 sec Work/20 sec Rest - MuscleUp, Frog Stand/Head Stand, Double Unders

Strength - Back Squat and Front Squat
Pilates with Jess tonight at 7pm - FREE! $5 for non members

Wednesday 2 Mar - 3 Rnd - 300m Row, 30 WallBall, 30 PushUp, 30 Box StepOver, 30 V-Sit

Strength - Weighted PullUp