Tuesday 1 Sep - EMOM - 15 Mins - 1 DeadLift. EMOM - 15 Mins - 1 Clean

Monday 31 Aug - 5 Rnds - Every 2 Mins - 250m Row, 5 Wall Climb.

Strength - Back Squat

CFD is hosting a Level 1 CrossFit Course this weekend. 

The following sessions will be cancelled this week - Friday 5:30pm, Saturday 8:30am and 4pm, Sunday Open Gym. 

Sunday 30 Aug - Open Gym 2-4pm

Saturday 29 Aug - 16-12-8 - Kettlebell Hang Squat Clean (24/16), Burpee. 16-12-8 - Dumbbell Hang Thruster (20/15), Burpee Over Dumbbell. 16-12-8 - Hang Clean & Jerk (40/30), Over The Bar Burpee

 

Bye Jessie. You are a superstar! See you again soon.

Friday 28 Aug - ‘Partner WOD’ - In 35 Mins - 100 Cals then 30 DeadBall Over Shoulder (40/30), 60 DeadBall Squat, 30 DeadBall Over Shoulder, 60 DeadBall Lunge, 30 DeadBall Over Shoulder. Then Max Cals in any time remaining

 

Thursday 27 Aug - 6 Rnds - 1 Min - Bike, 1 Min - Row, 1 Min - Ski, 1 Min - Burpees, 1 Min - Rest

 

Wednesday 26 Aug - 4 Rnds - 20 PullUp, 20 Dumbbell Squat (20/15)

Gymnastics - PullUps

Tuesday 25 Aug - 10-1- Press, Push Press *40 Double Unders each rnd

Strength - Press and Bench Press

Monday 24 Aug - 10 Rnds - Every 2 Mins - Run 200m, 7 Power Snatch (40/30), Max Toes To Bar

Strength - Snatch Complex

Another week of programming bought to you by Sammy!

Sunday 23 Aug - Open Gym 2-4pm

 

Saturday 22 Aug - Partner or Solo - 1K Run or Row, 100 MedBall Clean, 90 Atomic SitUp, 80 Push Press (20/15), 70 Lunge Step, 60 Squat, 50 V-Sit, 40 PushUp, 30 Box Jump, 20 Hanging L-Raise, 10 Wall Climb, 1K Run or Row

Friday 21 Aug - EMOM - 10 Min - odd - 8 Devils Snatch (24/16), even - 15/13cals. 2 Mins Rest. In 10 Mins - 100 KettleBell Swing (24/16) *Every break 5x Burpee Over KettleBell. Then 500m Row (or 400m Run), 50 KettleBell DeadLift (16/12), 50 KettleBell Thruster (16/12)

Thursday 20 Aug - 12 Min AMRAP - 25 Box Step Over (22.5/15), 15 Toes To Bar, 25 Wall Ball, 15 Box Jump Over

Strength - Front Squat

Wednesday 19 Aug - 3 Min Work/1 Min Rest - Set 1 - 24/21cal, 21 Burpee Over Plate, Max Plate Ground To OverHead. Set 2 - 21/18cal, 18 Burpee Over Plate, Max Plate Ground To OverHead. Set 3 - 18/15cal, 15 Burpee Over Plate, Max Plate Ground To OverHead. Set 4 - 15/12cal, 12 Burpee Over Plate, Max Plate Ground To OverHead. Set 5 - 12/9cal, 9 Burpee Over Plate, Max Plate Ground To OverHead

 

Strength - 5 Rnds - 2 Press, 4 Push Press, 15sec OverHead Hold

Tuesday 18 Aug - 10 Rnds - 35 Double Under, 12 KettleBell Hang Snatch (24/16), 4/2 Muscle Up

 Gymnastics Strength - 5 Rnds - Every 2 Mins - 4-6 Strict HSPU, 6-8 Kipping HSPU

Monday 17 Aug - 2 Rnds - 30 KettleBell Front Rack Lunge (24/16), 20/15 Cal, 10 DeadBall Clean (60/40), 20/15 Cal, 10 Shouldered DeadBall Squat (60/40)

Strength - Back Squat

Sunday 16 Aug - Open Gym 2-4pm

Saturday 15 Aug - 100 PullUps, 100 Hand Release PushUps, 100 Sit Ups, 100 Goblet Squats (16/12). *Every 3 Mins - 5 Burpees

 Partition the reps however you like.

Friday 14 Aug - ‘Isabel’ - 30 Snatch (60/40)

Skills WOD - 8 Min AMRAP - 10m Walk, 20 Pistol Squat, 10 Triple Under.

 Strength - Snatch

Thursday 13 Aug - 2 Rnds - In 2 Mins - 15/10cal Bike, Max MedBall Cleans. 1 Min Rest. In 2 Mins - 15/10cal Row, Max DeadBall Squat (40/30). 1 Min Rest. In 2 Mins - 200m Run, Max KettleBell Swing (32/24). 1 Min Rest. In 2 Mins - 100 Double Under, Max Dumbbell Clean & Jerk (22.5/15)

Wednesday 12 Aug - 30 Muscle Ups

Strength - Clean & Jerk Complex

Tuesday 11 Aug - 30 Thruster (50/35), 30 Atomic SitUp, 30 Sumo DeadLift High Pull (50/35), 30 Lunge Step, 30 Box Jump Over, 30 Ring Row, 30 Box Step Up (22.5/15), 30 PushUp

Monday 10 Aug - 5 Rnds - 11 Toes To Bar, 22 Wall Balls

Strength - Push Press

Sunday 9 Aug - Open Gym 2-4pm

Saturday 8 Aug - In 12 Mins - 21-18-15-12-9-6-3 - Toes To Bar, Burpee Box Get Overs. 2 Min Rest. In 12 Min - 21-18-15-12-9-6-3 - Calories (any machine), Devils Press. 2 Min Rest. In 12 Min - 21-18-15-12-9-6-3 - Double Unders, Thrusters

Partner or Solo WOD

Friday 7 Aug - ‘Partner WOD’ - In 11 Mins - 100 Burpees. In 11 Mins - 100 cal AirBike. In 11 Mins - 100 cal Row. In any remaining time - Max Dumbbell Snatch (22.5/15)

This WOD can also be done solo if you do your best work alone.

Thursday 6 Aug - Every 90 sec for 10 Rnds - 5 Hand Stand PushUp, 7 Power Clean (60/40)

Strength - Power Clean

Wednesday 5 Aug - 10 Rnds - 1 Strict Chest To Bar PullUp, 2 Wall Climb, 3 DeadLift (120/80), 4 DeadBall Over Shoulder (60/40), 10m Sled Push (150/100)

Tuesday 4 Aug - 12 Min AMRAP - 7 Ring PushUp, 14 Box Jump

Strength - Back Squat

Monday 3 Aug - 3 Rnds - 15 Dumbbell Shoulder To OverHead (22.5/15), 20 Box Step Up (22.5/15), 60 Double Under. 2 Rnds - 15 WallBall, 20 KettleBell Swing (24/16), 60 SitUp. 1 Rnd - 1K Run, 1K Row.

The CFD Cool Cats and Kittens strongly representing at the CF Abode comp and taking out 2nd place.

Well done Sam, Tai, Jess and Brody!

Session times today are 8:30am and 4pm

Sunday 2 Aug - Open Gym 2-4pm