Friday 1 Jan - Open Gym 2-4pm

 

Thursday 31 Dec - 100 Double Under, 100 Russian Twist (10), 80 Double Under, 80 KettleBell Swing (24/16), 60 Double Under, 60 MedBall Clean, 40 Double Under, 40 Hang Power Snatch (20/15), 30 Double Under, 30 Atomic SitUp, 20 Double Under, 20 Devils Press (22.5/15), 10 Double Under, 10 Wall Climb

 8:30am and 4pm 

THEN

Beer and Pizza (from 5pm). All welcome.

Wednesday 30 Dec - 12 Min AMRAP - 18 WallBall, 38 Double Under, 3 MuscleUp

  5:30am, 9:15am, 4pm, 5pm and 6pm

Strength - Front Squat

Tuesday 29 Dec - 21 Min AMRAP - 1 Min Work/30 Sec Rest - 20cal Row, 20 Toes To Bar, 20 Hang Power Clean (60/40), 20 Toes To Bar, 20 Box Jump Over

 5:30am, 9:15am, 4pm, 5pm and 6pm

Gymnastics WOD - 20sec Work/20sec Rest - 4 Rnds of Each - Top of Ring Hold, Chin Over Bar Hold, Narrow HandStand Hold, Hollow Rocks

Monday 28 Dec - 4 Rounds - Every 9 Mins - 400m Run, 16 Dumbbell Snatch (22.5/15), 12 Chest To Bar PullUp, 8 Burpee, 4 Rope Climb

 8:30am and 4pm

Sunday 27 Dec - Open Gym 2-4pm

Saturday 26 Dec - Xmas Recovery WOD - 3 Rnds - 200m Run, 100m Backwards Run, 100m Run, 10cal Row, 10cal Ski, 10cal AirBike, 10cal Bike Erg, 20m Bear Crawl, 20m Lunge Walk, 20m Broad Jump, 20m Crab Walk

 8:30am and 4pm

Friday 25 Dec - Merry Christmas CFD’ers!! Enjoy a Rest Day. Eat, Drink and Relax.

Thursday 24 Dec - ‘CFD 12 Days of Christmas’ - 1 Muscle Up (or Wall Climb), 2 Box Jump Over, 3 Toes To Bar, 4 Devils Lunge, (15/10), 5 Wall Ball, 6 DeadLift (40/30), 7 Hang Power Clean, 8 Front Squat, 9 Burpee Over Bar, 10 KettleBell Swing, 11 Box Step Over (15/10), 12 Cals

 8:30am session only

Wednesday 23 Dec - ‘Partner WOD’ - 10 Min - Row/Box Step Ups. 10 Min - AirBike/SitUps. 10 Min - SkiErg/Squats. 10 Min - BikeErg/Lunges

Tuesday 22 Dec - 9 Min AMRAP - 3 Strict HandStand PushUp, 6 Power Clean (75/50). 2 Min Rest. 7 Min AMRAP - 3 HandStand PushUp, 6 Power Clean (60/40). 2 Min Rest. 5 Min AMRAP - 3 PushUp, 6 Power Clean (40/30)

Monday 21 Dec - 3 Rnds - 20 KettleBell Snatch (24/16), 20 Goblet Squat, 400m Run.

Strength - OverHead Squat

Sunday 20 Dec - Open Gym 2-4pm

Stretching with Mel from 2pm

Saturday 19 Dec - In 40 Mins - 30-25-20-15-10 - WallBalls, SitUps, Cals, KettleBell Swing (24/16), Burpee. In any time remaining - AMRAP - Dumbbell Squat Snatch (15/10)

Friday 18 Dec - 21-15-9 - Power Snatch (40/30), Ring Dip

 Strength - Muscle Snatch, Hang Power Snatch and Power Snatch

Thursday 17 Dec - ‘OPT Simulator’ - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 - Unbroken Double Under. 1 Min Rest Then - 12 Min Partner AMRAP - 15/10 cal Row, 5 Over Rower Burpee

The Xmas timetable has been amended. 

Monday 28th December is a public holiday, the session times are 8:30am and 4pm.

A 4pm session has been added to NYE so afterwards we can have BEER AND PIZZA. 

CFD will shout the pizza, BYO alcohol.

Wednesday 16 Dec - 3RM Bench Press. 2RM Seated Press

 Finisher - 2 Mins Max Cals

Tuesday 15 Dec - 10 Rnds - 10 Toes To Bar, 10 PushUp, 10 PullUp, 10 Box Dip

Great lifting from the 6 who represented CFD at the last weightlifting comp of 2020

Josefin, Samone, Simon, Val, Nat and Amy

Monday 14 Dec - In 30 Mins - 20-16-12-8-4 - Hang Clean (60/40), Burpee Over The Bar. In any time remaining - 1RM Hang Clean

Sunday 13 Dec - Open Gym 2-4pm

Saturday 12 Dec - 2 Rnds - 3 Min Row, 1Min Rest, 3 Min Thruster (20/15), 1 Min Rest, 3 Min Dumbbell Push Jerk (15/10), 1 Min Rest, 3 Min KettleBell Front Rack Lunge (12/8), 1 Min Rest, 3 Min DeadBall Over Shoulder (40/30), 1 Min Rest, 3 Min Bike, 1 Min Rest

Friday 11 Dec - 6 Min AMRAP - 12 Dumbbell PushPress (22.5/15), 12 PushUp. 2 Min Rest. 6 Min AMRAP - 12 PullUp, 12 Bent Over Row (24/16)

Skills WOD - 2 Rnds - Min 1 - 5 Triple Under, Min 2 - 10m HandStand Walk, Min 3 - 3 MuscleUp, Min 4 - 10 Pistol Squat, Min 5 - 5 Shin Hop

Thursday 10 Dec - Tabata - Box Jump Over, Row, Box Step Up (22.5/15), AirBike, Burpee Box Jump

Wednesday 9 Dec - 10 Min AMRAP - 3 Back Squat, 6 Strict HandStand PushUp, 9 Hollow Rock

Strength - Back Squat

Bye Brody, come back soon!

Tuesday 8 Dec - 1K Run, 100 Burpee, 1K Run, 100 KettleBell Swing (24/16), 100 Goblet Squat

Monday 7 Dec - 3-3-3 Hang Snatch. 3-3-3 Hang Power Clean. 3-3-3 Press

Sunday 6 Dec - Open Gym 2-4pm

Saturday 5 Dec - 5 Rnds - Min 1 - 10 Thruster (40/30), Max Push Jerk, Min 2 - Rest. 5 Rnds - Min 1 - 10 PullUp, Max Toes To Bar, Min 2 - Rest. 5 Rnds - Min 1 - 10 Box Step Up, Max Box Jump, Min 2 - Rest

Friday 4 Dec - 16 Min Up Ladder - V-Sit, HandStand PushUp, DeadLift (100/70)

Skills WOD - 3 Min AMRAP - Muscle Ups, 3 Min AMRAP - HandStand Walking, 3 Min AMRAP - Pistol Squats

Thursday 3 Dec - Partner WOD - 40 Min AMRAP - 500m Bike Erg, 400m Row, 300m Ski, 200m Run, 100m Sled Push (90/60), 50m Lunge Step

Wednesday 2 Dec - Every 4 Mins - 2 Rope Climb, 4 Power Snatch (60/40), 2 Wall Climb, 4 Clean & Jerk (60/40)

 Strength - Power Snatch and Power Clean & Push Jerk

Tuesday 1 Dec - 10-1 - Bench Press (40/30), Bent Over Row. 10-1 - KettleBell Swing (24/16), Goblet Squat. 10-1 - Knees To Elbows, Atomic SitUp

8 Min Cap for each, rest in any time remaining.

Monday 30 Nov - In 8 Mins - 100 Box Step Up (22.5/15), In time remaining AMRAP - 10 Dumbbell Push Jerk, 10 Dumbbell OverHead Lunge Step. 2 Min Rest. In 8 Mins - 100 Wall Ball, In time remaining AMRAP - 5 MedBall Clean, 5 Weighted SitUp

Strength - 1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk

Thanks to CFHQ for the strength component.

Sunday 29 Nov - Open Gym 2-4pm

Stretching with Mel from 2pm!

Saturday 28 Nov - 3 Rnds - 10cal Bike Erg, 20 Box Jump, 10cal Ski Erg, 20 PullUp, 10cal Row, 20 Dumbbell Snatch (22.5/15), 10cal AirBike, 20 Ring PushUp

Friday 27 Nov - ‘Nate’ - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - OTM 5 Mins - 10m HandStand Walk. OTM 4 Mins - 10 Pistol Squat. OTM 3 Mins - 10 Toes To Bar. OTM 2 Mins - 3 Strict MuscleUp. 1 Min AMRAP - Triple Unders

Thursday 26 Nov - In 15 Mins - 1000m Bike Erg, 500m Ski Erg, 500m Row, 40/25cal AirBike, 400m Run. In 15 Mins - 100 Double Under, 20 Burpee, 75 Double Under, 15 Burpee, 50 Double Under, 10 Burpee, 25 Double Under, 5 Burpee

Wednesday 25 Nov - Front Squat 5-3-5-3

 Finisher - 50 Ring Row, 50 Jumping Squat, 50 Dumbbell Push Press (15/10)

Tuesday 24 Nov - Partner WOD - 10 Min AMRAP - 2 DeadBall Over Shoulder (60/40), 2 DeadBall Squat Clean, 10m DeadBall Carry. 2 Min Rest. 10 Min AMRAP - AirBike. 2 Min Rest. 10 Min AMRAP - 5 PullUp, 10 PushUp

Monday 23 Nov - 3 Rnds - In 2 Mins - Run 200m, Max DeadLift (100/70). 1 Min Rest. In 2 Mins - Run 200m, Max Dumbbell OverHead Lunge Step (22.5/15). 1 Min Rest. In 2 Mins - Run 200m, Max Goblet Squat (24/16). 1 Min Rest.

Xmas timings are up!

Sunday 22 Nov - Open Gym 2-4pm

Saturday 21 Nov - 3 Person Team WOD - 1K Run, 100 Power Clean (60/40), 100 PullUp, 150 Dumbbell Snatch (22.5/15), 150 Alternate Leg V-Sit, 200 KettleBell Swing (24/16), 200 Mountain Climber

Friday 20 Nov - 20 Min AMRAP - 15 Snatch Grip DeadLift (60/40), 10 Power Snatch, 5 OverHead Squat, 30 Double Unders

Strength - Power Snatch

Thursday 19 Nov - ‘Partner WOD’ - 20 Rnds - 250m Row, 10 Burpee

Wednesday 18 Nov - In 10 Mins- 5-1 - Wall Climb, Strict Muscle Up/PullUp. In 12 Mins - 50-40-30-20-10 - Squat, SitUp. In 10 Min - 4 Rnds - 15/10cal SkiErg, 200m Run

Tuesday 17 Nov - 100 Push Press (40/30). Every rest - 10/5 cal AirBike

 Gymnastics WOD - OTM - 10 Mins- 1 Strict HandStand Push-up, 1 Strict PullUp

Strength - Push Press

Monday 16 Nov - 400m Run then 5 Rnds - 10 WallBall, 10 Toes To Bar, 10 Box Jump Over. Then 400m Run.

‘Coreditioning’- 10 Min AMRAP - 10 Hollow Rock, 15sec L-Sit Hold, 20 TeaPot

Sunday 15 Nov - Open Gym 2-4pm

Saturday 14 Nov - In 35 Mins - 100 Hollow Rock, 50 Box Step Up (22.5/15), 80 Double Under, 40 cal AirBike, 60 PushUp, 30 PullUp, 40 Dumbbell Push Jerk (22.5/15), 20 Dumbbell Over Head Lunge, 20 Burpee Box Jump, 10 Rope Climb. In any time remaining - Max Pistol Squats

The rope climbs can be sprinkled through the WOD

Friday 13 Nov - ‘Diane’ - 21-15-9 - DeadLift (100/70), HandStand PushUp

 Skills WOD - 5 Min AMRAP - 10m HandStand Hold, 10 Pistol Squat.

 Strength - DeadLift