Monday 27 Feb - 20 Min AMRAP - 5 Rope Climb, 20cal AirBike, 200m Run, 4 Rope Climb, 16cal AirBike, 200m Run, 3 Rope Climb, 12cal AirBike, 200m Run, 2 Rope Climb, 8cal AirBike, 200m Run, 1 Rope Climb, 4cal AirBike, 200m Run
Static Holds - KettleBell Hold, Wall Squat, HandStand Hold, Plank Hold
5:30am session is back!!!!!
Saturday 25 Feb - Open WOD 17.1
Rx'd - Weight 22.5kg/15kg. Height 24"/20"
Scaled - Weight 15kg/10kg. Height 20"/20" - step ups allowed
Masters 55+ Rx'd - Weight 15kg/10kg. Height 24"/20" - step ups allowed
Masters 55+ Scaled - Weight - 10kg/5kg. Height - 20"/20" - step ups allowed
20min Time Cap
Friday 24 Feb - 20 Min AMRAP - 6 Turkish GetUp, 10m HandStand Walk, 20sec L-Sit Hold, 200m Walk
This WOD is designed as active recovery as most of us will be giving Open WOD 17.1 a go on Saturday.
If you would rather get the open WOD done today heats will kick off at 5:30pm. The recovery WOD will also be running at 5:30pm.
If you would rather get the open WOD done today heats will kick off at 5:30pm. The recovery WOD will also be running at 5:30pm.
Thursday 23 Feb - 5 Rnds - 2 Rope Climb, 4 Cluster (60/40). 5 Rnds - 2 Wall Climb, 4 Clean & Jerk (60/40). 5 Rnd - 2 MuscleUp, 4 Box Jump Over
Skill - HandStand Walking
Last day to register for the CF Games.
The first workout is released tomorrow (Friday).
We will be running heats from 5:30pm Friday, all sessions Saturday and Open Gym Sunday.
Don't miss out and be burdened with the regret for a whole year!
PLEASE register here
Last day to register for the CF Games.
The first workout is released tomorrow (Friday).
We will be running heats from 5:30pm Friday, all sessions Saturday and Open Gym Sunday.
Don't miss out and be burdened with the regret for a whole year!
PLEASE register here
Wednesday 22 Feb - 10-1 - Front Squat (60/40), 20-2 - Box Jump
Front Squats drop 1 rep each round, Box Jumps drop 2 reps each round.
Strength - Front Squat
2 days left to register for the best 5 weeks of your CrossFitting year Register here
2 days left to register for the best 5 weeks of your CrossFitting year Register here
Monday 20 Feb - 2 Rnd - 20sec Work/10sec Rest - 100 Double Under, 75 SitUp, 50 WallBall, 25m KettleBell OverHead Lunge Step (16/12)
The 2017 CrossFit Games Season begins this week with The CrossFit Open.
Each week for 5 weeks CFHQ will release a WOD for us all.
We do the WOD, enter our score online and see how we stack up against CrossFitters worldwide.
If it's a tough WOD there will be a scaled version. Every single person at CFD is strongly encouraged to register and enjoy the next 5 weeks of games action!
For more info check the whiteboard at CFD
Register here
Thursday 16 Feb - 15 Min AMRAP - Dumbbell Thruster (20/15). Every Rest Complete 7 Chest To Bar PullUps
At the 10min mark the movement will change from DB Thruster to DB Cluster. There will be no Chest To Bar 'rest' during the 5 mins of Clusters
Saturday 11 Feb - 'White' - 5 Rnds - 3 Rope Climb, 10 Toes To Bar, 21 OverHead Lunge Step (20/15), 400m Run
February On Ramp have joined us just in time for The CrossFit Games Open!
Wednesday 8 Feb - 2 Rnd - 3 Min - PullUp, 2 Min - PushUp, 1 Min - Rest
Skills - L-Sit PullUp, HandStand Walking, Top of PullUp Hold, HandStand Hold
Monday 6 Feb - 20 Min AMRAP - 15 OverHead Squat (40/30), 10 cal Row, 5 Bar MuscleUp
Strength - Snatch Balance
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