Wednesday 1 Nov - 6 Min AMRAP - 5 DeadLift (100/70), 10 MedBall Clean. 3 Min Rest. 6 Min AMRAP - 5 Dumbbell Press (15/10), 10 Dumbbell Push Jerk (15/10)

Meg, you will be missed by everyone at CFD.
Strength - DeadLift and Bench Press

Tuesday 31 Oct - Partner WOD - 3 Rnd - 40 Double KettleBell Snatch (12/8), 40cal Row, 40 PullUp, 40 HandStand PushUp

Monday 30 Oct - 3 Rnd- 6 DeadBall Onto Box (60/40), 6m Sled Push (90/60), 6m Standing Sled Drag (40/30), 6m Seated Sled Drag (40/30), 200m Uneven Farmers Carry (24/16, 15/10)

Gymnastics Strength - Squats, Pistols, HandStand PushUps

Sunday 29 Oct - Open Gym 2-4pm

Saturday 28 Oct - 3 Rnd - 60m DeadBall Carry (60/40), 40 Reverse Lunge Step, 400m Run. 3 Rnds - 45m Farmers Carry (32/24), 30 SitUps, 200m Run. 3 Rnds - 30m Dumbbell OverHead Carry (15/10), 20 Box Jump, 100m Run

Friday 27 Oct - 100 WallBall - Every Break Do 10x Burpee

Skills WOD - 10 Min AMRAP - 1 L-Sit Rope Climb, 2 Legless Rope Climb, 3 Rope Climb

Thursday 26 Oct - EMOM - 20 Mins - 2 Bar Muscle Up, 4 Pistol Squat, 6 PushUp

EMOM - Every Minute On The Minute

Wednesday 25 Oct - 'DT' - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Push Jerk

Skills WOD - 10 Min AMRAP - 5 Strict HandStand PushUp, 5 Shin Hop To Box Jump, 1 Monkey Bar

Tuesday 24 Oct - In 4 Min - 3 Rnd - 10cal Row, 7 Over The Rower Burpee. 1 Min Rest. In 4 Min - 3 Rnd - 10 Dumbbell Push Press (15/10), 7 Dumbbell Burpee. 1 Min Rest. In 4 Min - 3 Rnd - 10 Toes To Bar, 3 Wall Climb

Strength - Back Squat

Monday 23 Oct - 27-21-15-9 - Dumbbell Snatch (20/15), SitUp, Double Under

Strength - Clean & Jerk

Sunday 22 Oct - Open Gym 2-4pm

Saturday 21 Oct - Partner WOD - 8 Min AMRAP - Row. 8 Min AMRAP - 4 Bupree PullUp, 7 WallBall. 8 Min AMRAP - 8 Box Jump Over, 12 Plate Ground To OverHead (20/15). 8 Min AMRAP - AirBike

Friday 20 Oct - 400m Run, 21 Snatch (40/30), 15 PullUp, 9 GHD SitUp, 200m Run, 21 OverHead Squat (40/30), 15 Knees To Elbows, 9 GHD SitUp, 100m Run, 21 Power Snatch (40/30), 15 Toes To Bar, 9 GHD SitUp

Thursday 19 Oct - 1RM Power Clean. 2RM Push Press. 3RM Front Squat

Wednesday 18 Oct - 2 DeadBall Over Shoulder (60/40), 1 Rope Climb, 10 Sledge Hits, 4 DeadBall Over Shoulder, 2 Rope Climb, 10 Sledge Hits, 6 DeadBall Over Shoulder, 3 Rope Climb, 10 Sledge Hits, 8 DeadBall Over Shoulder, 4 Rope Climb, 10 Sledge Hits

Strength - Sled Drag

Tuesday 17 Oct - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge Step, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBall, 50 Burpee, 50 Double Under

Monday 16 Oct - 4 Rnd - 200m Row, 22 Squat, 11 HandStand PushUp

Skills WOD - 10 Min AMRAP - 10m HandStand Walk, 3 Skin the Cat, 1 Single Leg Box Jump.

Core Finisher - 3 Rnd - 10 Candle Stick, 20 Russian Twist, 30 sec L-Sit Hold

Sunday 15 Oct - Open Gym 2-4pm

Saturday 14 Oct - 3 Person Team WOD - 10 Min AMRAP - 250m Row, 5 Burpee Box Jump Over, 10 Dumbbell PushPress (15/10). 2 Min Rest. 10 Min AMRAP - 60 Double Under, 5 KettleBell Thruster (16/12), 10 Kettle Bell DeadLift (32/24). 2 Min Rest. 10 Min AMRAP - 200m Run, 5 Toes Thru Rings, 10 WallBall

Friday 13 Oct - 5 Min - Double Unders. 5 Min - Toes To Bar. 5 Mins - AirBike. 5 Mins - Burpee. 5 Mins - Row

2 Min Rest between each 5 Min AMRAP

Thursday 12 Oct - 'Elizabeth' - 21-15-9 - Clean (60/40), Ring Dip

Strength - Clean Complex

Wednesday 11 Oct - 10-1 - Box Jump, 1-10 - Push Jerk (50/35)

Strength - Sled Push. Pistol and Dip

Tuesday 10 Oct - 7 Rnds - 10 PullUp, 20 PushUp, 1 Thruster (75/50)

Monday 9 Oct - 2 Rnds - 100m Row, 40 SitUps, 100m Row, 40 GHD Back Ext, 100m Row, 40 WallBall, 100m Row, 40 Dumbbell Snatch (22.5/15)

In Rnd 2 the reps drop to 20

Sunday 8 Oct - Open Gym 2-4pm

Saturday 7 Sep - 'The Seven' - 7 Rnd - 7 HandStand PushUp, 7 Thruster (60/40), 7 Knees To Elbows, 7 DeadLift (110/75), 7 Burpee, 7 KettleBell Swing (32/24), 7 PullUp

Last day to order shirts

Friday 6 Oct - 20sec Work/10sec Rest - 4 Rnds - Back Squat (60/40), 4 Rnds - V-Sit, 4 Rnds - Front Squat (50/35), 4 Rnds - V-Sit, 4 Rnds - OverHead Squat (40/30), 4 Rnds - V-Sit

Strength - Back Squat

Thursday 5 Oct - 6 Min AMRAP - 3 Bar MuscleUp, 6 HandStand PushUp, 9 Box Jump Over. 2 Min Rest. 6 Min AMRAP - 3 MuscleUp, 6 PushUp, 9 DoubleUnder

Wednesday 4 Oct - 2 Rnd - 30sec Work/30sec Rest, 1min Work/1min Rest, 2min Work/2min Rest, 3min Work/3min Rest - 5 Hang Snatch (50/35), 10 Over The Bar Burpee

Tuesday 3 Oct - 200m Dumbbell OverHead Carry (15/10), 30 Dumbbell Power Clean & Push Jerk, 200m Farmers Carry (24/16), 30 KettleBell Swing, 200m MedBall Carry, 30 WallBall, 1K Row (or Run)

Skills WOD - 10 Min AMRAP - 3 Strict Toes To Bar, 6 Tempo Pistol, 9 Triple Under, 3 HandStand Hold

Monday 2 Oct - 'Fran' 21-15-9 - Thruster (40/30), PullUp

Compare to 23 May

Strength - Sumo DeadLift