Tuesday 27 Apr - 5 Rnds - Min 1 - 1 Legless Rope Climb, Min 2 - 4 Strict HandStand PushUp, Min 3 - 6 Strict Toes To Bar, Min 4 - Max DeadBall Over Shoulder (60/40), Min 5 - Rest
Skills WOD - 2 Forward Roll, 4 Pistol Squat, 6 Triple Under
Monday 26 Apr - ‘Turns’ - 5 Rnds - 400m Run, 15 Push Press (50/35), 21 Front Squat (50/35)
Most hero WODs are dedicated to men and women killed during active service. Ian Turner was not killed in overseas conflict. He was a second commando regiment soldier who took his own life in 2017, after numerous deployments to Iraq and Afghanistan.
We do this WOD to recognise the sacrifices others have made for our continued freedoms.
Session times are 8:30am and 4pm
Sunday 25 Apr - Open Gym 10-11am
At the going down of the sun and in the morning we will remember them. Lest We Forget.
WOD - Pyramid - 10 Burpee, 20 Double Under, 200m Run, 10 WallBall, 20 SitUp, 200m Row
Monday is a public holiday for ANZAC Day.
We will be doing a hero WOD to pay our respects.
Session times Monday are 8:30am and 4pm
Monday 19 Apr - Every 2 Mins - 8 Rnds - 3RM Back Squat. Every 2 Mins - 8 Rnds - 2RM Front Squat
Well done on a great weightlifting competition Stacey, Nat, Amanda (coach), Amy and Val.
Sunday 18 Apr - Open Gym 10-11am
Well done Micah, what a little legend!
WOD - 5 Rnds - 10 Burpee Box Step Up, 5 Cal Row, 10 Burpee Knee Raise, 5 Cal Row, 10 Burpee Mountain Climber, 5 Cal Row
Thursday 15 Apr - Partner WOD - In 35 Mins - 400m MedBall Carry, 50 WallBall, 400m Dumbbell Carry (15/10), 50 Box StepUp, 400m Suitcase Carry (24/16), 50 KettleBell Swing, 400m Plate OverHead Carry (20/15), 50 Devils Plate Ground To OverHead. In any time remaining - Row
CFD’s resident triathletes, Nat and Daf.
Tuesday 13 Apr - 3 Rnds - 400m Run, 20m HandStand Walking, 20 PullUp
Skills WOD - 20 Pistol Squat, 10 Strict HandStand PushUp, 5 Strict Toes to Bar
Monday 12 Apr - AirForce WOD - 20 Thruster (40/30), 20 Sumo DeadLift High Pull, 20 Push Jerk, 20 OverHead Squat, 20 Front Squat. Every Minute do 4 Burpees
Strength - 1 Thruster, 1 Front Squat, 1 Push Jerk
Sunday 11 Apr - Open Gym 10-11am
WOD - 5 Rnds - 20/15cal Row, 20m Sled Push, 10x Burpee 10m Shuttle Run, 5cal AirBike/SkiErg, 200m Plate OverHead Carry
Saturday 10 Apr - In 40 Mins - 10 Box Step Over (22.5/15), 5 Wall Climb, 1K Run, 20 Burpee PullUp, 4 Wall Climb, 800m Run, 30 Sledge Hits, 3 Wall Climb, 600m Run, 40 Dumbbell OverHead Lunge (22.5/15), 2 Wall Climb, 400m Run, 50m Sled Push (90/60), 1 Wall Climb, 200m Run. In any time remaining - AMRAP - 10 MedBall Clean, 15 Hollow Rock
Wednesday 7 Apr - 12 Min AMRAP - 10 Power Clean (60/40), 6 HandStand PushUp, 2 Ring MuscleUp
Strength - Power Clean
Skills WOD - 6 Min AMRAP - 10m HandStand Walk, 10sec Inverted Hang, 2 Seated Box Jump
Monday 5 Apr - 4 Rnds - 30 KettleBell Swing (24/16), 15 Atomic SitUp. 4 Rnds - 25 WallBall, 10 Toes To Bar. 4 Rnds - 20 Burpee, 200m Run
The 2021 Open has come to an end. Special mentions go to Amber for getting her first bar muscle up, Tessa finishing her first ever open WOD with 21.2 and Sammy, Jess, Tai and Blake progressing to the Quarterfinals.
Well done to everyone. What an epic 3 weeks!
Session times today are 8:30am and 4pm.
Sunday 4 Apr - Open Gym 10-11am
WOD - ‘Tabata’ 6 Rnds of Each - Bike Erg, Jumping Split Lunge, Ski Erg, Box Jump Over, Row, Flutter Kicks, AirBike, L-Sit Hold, Single Skips, Ring Rows, Suicide Sprints, Shoulder Taps
Doors Open at 10am, WarmUp/WOD starts at 10:10am
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