Skills WOD - HandStand Walking, Strict MuscleUp, Triple Under
Saturday 28 May - 'Devils Mile - 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry (20/15), 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl
Devils Mile 2016 is here!
Casuarina Beach - At the end of Trower Rd turn right at the roundabout, drive down a small hill then turn left into the first car park. From the car park walk down a short path to the beach. If you drive to the Surf Club you have gone too far.
Don't miss this WOD, it's the best one of the year!
Friday 27 May - 3 Rnd - 10 Cal AirBike, 100 Double Under, 10 Burpee PullUp
Strength - Back Squat and Front Squat
Monday 23 May - EMOM - 5 Mins - Max Unbroken Toes To Bar. EMOM - 5 Mins - Max Unbroken HandStand PushUp. EMOM - 5 Mins - Max Unbroken Double Under
EMOM = Every Minute On The Minute
Saturday 21 May - 'Partner Kalsu' - 100 Thrusters (60/40), Every Minute, on the Minute 5 Burpee. 2 min Rest then 15 Min Partner AMRAP - 15 DeadLift (60/40), 15 SitUp
'Partner Kalsu' is 1 min on / 1 min off, partners alternating.
The 15 min AMRAP will have one partner completing the reps while the other partner runs 200m.
Tuesday 17 May - 3 Min AMRAP - Dumbbell Burpee Box Step Over (15/10). 3 Min AMRAP - Calories (Bike or Row)
Strength - Back Squat and Front Squat
Saturday 14 May - 32 Min AMRAP - 20 Sledge Hits, 10 Med Ball Throws, 20 Lateral Jumps, 100m Sled Drag, 20 Med Ball Clean, Max OverHead Lunge Steps (20/15)
Another month and another bunch of awesome people to join CFD.
Saturday is a park WOD so wear sun protection.
Thursday 12 May - 2 Rnd - 1 Min - Strict HandStand PushUp, 1 Min - Squat, 1 Min - Strict Dip, 1 Min - Squat, 1 Min - Strict PullUp, 1 Min - Squat
Wednesday 11 May - 15 Min AMRAP - 30 Dumbbell PushPress (15/10), 30 Box Jump, 30 SumoDeadLift HighPull (35/25)
Strength - Power Clean and Push Jerk
Monday 9 May - 'BackBone' - 8 Min AMRAP - 10 Back Squat, 50 Double Under, 10 PullUp. The Back Squat load increases each rnd - 50/35, 60/40, 70/50, 80/60, 90/65
Strength - Front Squat and Clean DeadLift
It was great to see representatives from each of the NT CF gyms attend a weightlifting seminar by Leo Issac last Friday night. His knowledge on weightlifting is astounding. What a difference he was able to make to everybody's positions and speed under the bar!
Friday 6 May - 4 Rnd - EMOM - Min 1 - Toes To Bar, Min 2 - Pistol Squat, Min 3 - Power Clean (60/40), Min 4 - Rest
Wednesday 4 May - 150 WallBall - Every 30 Reps do 1 Round of 'Cindy' (5 PullUp, 10 PushUp, 15 Squat)
Tuesday 3 May - 5 Rnds - Every 2 Mins - 3 Pause Snatch. 5 Rnds - Every 2 Min - 5 x Snatch Pull. 5 Rnd - Every 2 Min - 5 x GoodMorning
This is a public service announcement - Don't mess with these two!
A wannabe bike thief handed the bike back after being pursued by Annie and threatened (with a kettlebell) by Ros at a lunchie session last week.
Monday 2 May - 5 Min AMRAP - Rope Climb. 5 Min AMRAP - Ring Push Up. 5 Min AMRAP - Strict PullUp. 5 Min AMRAP - Row (cal). 5 Min AMRAP - Sled Drag. 5 Min AMRAP - OverHead Lunge Walk (20/15). 2 Min Rest after each AMRAP
For those who don't know this is Mikk. He has been training at the 5pm or 6pm session for almost 3 years now. Recently Mikk completed his CrossFit Level 1 Trainers Course in Perth. As he is from Estonia passing a written test in English was always going to be a struggle. However, he studied super hard and passed! Well done Mikk, the effort you put in to become a CrossFit coach is inspirational. We all look forward to having you as a coach at CFD.
Session times today are 8am and 4pm.
Subscribe to:
Posts (Atom)
