Finisher - 20 Min Walk or Jog
ZOOM
6am Click Here
10am Click Here
5pm Click Here
Saturday 25 Apr - ‘Wood’ - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift HighPull (40/30), 10 Thruster (40/30), Rest 1 Min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
Lest We Forget
Zoom 4pm Click Here
Friday 24 Apr - 5 Min AMRAP - 5 Single Arm Hang Clean & Jerk, 10 Single Arm OverHead Lunge Step. 1 Min Rest. 5 Min AMRAP - 7 Single Arm Thruster, 3 Single Arm OverHead Squat. 1 Min Rest. 5 Min AMRAP - 5 Shoulder To OverHead, 10m OverHead Weighted Walk
Saturday 18 Apr - Partner WOD - 14 Rnds - 5 PushUp, 10 SitUp, 15 Squat. Then 150 Push Press while partner maintains a plank hold.
10 Years of CFD Kids
ZOOM
8:30am Click Here
4pm Click Here
In the first part of the workout go round for round with you partner until 14 rounds are completed (7 each). It the second part one partner starts the push presses while the other maintains a plank hold (straight arm or on elbows), swap over whenever you like until 150 reps are completed. Push Press can be single arm or double, any object can be used.
Wednesday 8 Apr - 2 Rnds - 100 Double Under, 80 SitUp, 60 Dumbbell Snatch, 40 HandStand PushUp, 20 PullUp
The CFD Benchmark WOD and PB Board from 2010/2011
Monday 6 April - 12 Min AMRAP - 15 KettleBell Swing, 18 Goblet Squat, 21 Cals. 3 Min Rest. 12 Min AMRAP - 15 WallBall, 18 PushUp, 21 Cals
2011 Darwin Half Marathon where Matty ran a 1hr 33min.
Skill - Pistol Squat
Ros will be doing a Facebook live each night for the CFD WOD. It will include warmup, skills, workout explanation and demonstration of movements. Including all scaling and modifications to accommodate whatever equipment you have available. This will be done the night before each workout but will remain on the CFD Facebook page so it can be watched whenever.
The zoom and CFD workouts are different.
Zoom
6am
Meeting ID 540 352 498 Password 196051
10am
Meeting ID 367 953 012 Password: 072908
5pm
Meeting ID 131 477 859 Password 794129
Sunday 5 Apr - Rest Day
Goal Board from 2010. Should CFD 2020 have a goal board?
There is a very limited amount of equipment still at the gym that can be loaned out. I will be putting a list on our Facebook page for people to secure that stuff via comments.
From Monday there will be a 6am, 10am and 5pm zoom session Monday - Friday.
Saturday zoom sessions are 8:30am and 4pm.
All zoom sessions are free, whether you are a member of CFD or not. Just use the link or ID number posted on the website each night to join in.
Starting tonight Ros will be doing a Facebook live video every night for the CFD WOD. It will be an explanation and demonstration of movements just like a regular coached session at the gym. There will be opportunity to ask questions in comments. If you don’t have access to our FB page request it or email me.
Keep moving everyone, for your health and sanity.
Saturday 4 Apr - 30 Min Run. Every 5 Mins do 20 Squats, 20 Mountain Climbers and 20 V Sits
CFDers, using foam rollers as pillows since 2010.
Zoom 8:30am https://us02web.zoom.us/j/936123536
Zoom 4pm https://zoom.us/j/493077064
Friday 3 Apr - 2 Rnd - 400m MedBall Carry, 25 MedBall Clean. 2 Rnd - 200m Run, 25 MedBall Push Press. 2 Rnd - 100m Run, 25 MedBall DeadLift
2010 - Our first mural.
Finisher - 400m Weighted Walk.
ZOOM
ZOOM
6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522
5pm - https://zoom.us/j/493077064 Meeting ID - 493 077 064
The Zoom WOD is different to the posted WOD.
Thursday 2 Apr - 30-25-20-15-10-5 - Burpee, Box Step Up, OverHead Squat (20/15)
2010 - Before we had boxes we jumped on tyres.
ZOOM
6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522
5pm - https://zoom.us/j/493077064 Meeting ID - 493 077 064
The Zoom WOD is different to the posted WOD.
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