Friday 1 Oct - WOD - 100 Strict Press *every rest - 30 Double Unders; 150 Double Unders *every rest - 7 Strict Press. In Any Time Remaining - 16 V-Sit, 8 DeadBall Over Shoulder, 4 Wall Climb

📸danielarphoto

Thursday 30 Sep - 75/50 PullUps, 1K Run; 75/50 PushUps, 1k Run; 75 Sit Ups, 1K Run; 75 Squats, 1K Run; 100 Cal

📸danielarphoto

Wednesday 29 Sep - EMOM 3 Rounds - 6 Box Jump Over, Max Pistol Squats; EMOM 3 Rounds - 2 Rope Climb, Max Hollow Rocks; EMOM 3 Rounds - 4 Burpee Box Jump, Max Strict Pull Ups; EMOM 3 Rounds - 1 Muscle Up, Max Strict HandStand Push Ups

📸danielarphoto

Strength - Back Squat

Tuesday 28 Sep - In 15 mins: 10 Cal, 40 Dumbbell Snatch; 10 Cal, 40 Goblet Squat; 10 Cal, Dumbbell Push Jerk; 10 Cal, 40 Kettlebell Snatch

📸 danielarphoto

Skills WOD: Strict Ring Muscle Up, Strict HandStand Push Up, College Boy Roll Over

Monday 27 Sep - WOD - 5 rounds - 5 Burpee Toes To Bar, 5 HandStand Push Up, 10 Box Step Up

 Thank you Daniela for the pics, they are amazing!

📸 danielarphoto

         Strength - 3 RM Deadlift 

Sunday 26 Sep - Rest day

pic by danielarphoto

CFD is closed again today for the Level 1 Course. 

 Have a rest day or you can meet us at Parap Pool at 1:30pm for a swim.

Saturday 25 Sep - Outdoor WOD

Pic by danielarphoto

Outdoor WOD today because CFHQ are hosting a L1 Trainers Course at CFD.

8:30am and 4pm at Lake Alexander (meet at the carpark near Mangrove Boardwalk).

Please bring sun protection, mosquito repellent and water.

The WOD will be revealed when you get there.

Friday 24 Sep - Fight Gone Bad - 3 rounds: 1 min Wall Balls, 1 min Sumo Deadlift High Pull, 1 min Box Jump, 1 min Push Press, 1 min Row, 1 min Rest

pic by @danielarphoto

Strength: 1 Power Clean, 1 Hang Squat Clean, 1 Jerk (Push or Split)

Thursday 23 Sep - Partner WOD: 10 min AMRAP - 250m Row, Sit Ups, 10 min AMRAP - 10 cal AirBike, Knees to Elbows, 10 min AMRAP - 200m Run, Box Jumps

Tessa and CFD ladies at her wedding night.

Best wishes on this wonderful journey!

Wednesday 22 Sep - Every 2 mins for 2 rounds - 10 box step up, max ring dips. 1min rest. Every 2 mins for 2 rounds - 10 box step up, max push up. 1 min rest. Every 2 mins for 2 rounds - 10 box step up, max V-sit

Skills WOD - 3 rounds, min 1 - 1 rope climb, min 2 - 10 pistol squat, min 3 - 5 handstand push up, min 4 - 5 strict toes to bar, min 5 - max triple unders, min 6 - rest

Tuesday 21 Sep - 3RM Seated Press. 1RM Turkish GetUp. 1RM Sumo DeadLift.

Monday 20 Sep - In 32 Mins - 21-15-9 - OverHead Squat, PullUp. *400m Run after each set. In any time remaining build up to 2RM OverHead Squat

Sunday 19 Sep - 10-11am - Open Gym and WOD

 

WOD - In 38 Mins - 5 Rnds - 5 Roll Up Burpee, 10 Burpee Box Jump, 15/10cal Row. 2 Min Rest. 5 Rnds - 30sec HandStand Hold, 30sec Wall Squat Hold, 30sec Hollow Hold. 2 Min Rest. In any time remaining AMRAP- 10 Alternating Knee to Chest from L-Sit, 8cal Bike or Ski, 4 Wall Climb 

Saturday 18 Sep - 12 Min AMRAP - 1 Round of ‘Cindy’, 10 Double Unders *increase DU’s by 10 each round. 2 Min Rest. 12 Min AMRAP - 10 KettleBell Swing (24/16), 10 Goblet Squat (24/16), 10 Kneeling KettleBell Shoulder Press (12/8), 10m KettleBell OverHead Lunge (24/16). 2 Min Rest. 12 Min AMRAP - 20 Plate Ground To OverHead (20/15), 20 Hollow Rock, 20 Lateral Plate Hop, 200m Run

Friday 17 Sep - 10 Rnds - 3 MuscleUp, 6 Squat Snatch

The goals and PB board is ready for your submissions!

Strength - Squat Snatch

Thursday 16 Sep - 120/100 Cal Row, 120/100 Cal AirBike or SkiErg, 150 SitUps, 150 Mountain Climbers, 200 Double Unders, 200 Squats

Partition however you like

Wednesday 15 Sep - 15 Min AMRAP - 25 Toes To Bar, 50 Burpee, 75 WallBall

Strength - Press

Tuesday 14 Sep - OTM - 8 Mins - Odd - Max Strict HandStand PushUps into Max Kipping HandStand PushUps, even - Rest. OTM - 8 Mins - odd - Max Pistol Squats, even - Rest

Strength - Front Rack Lunge

Monday 13 Sep - ‘Christine’ - 3 Rnds - 500m Row, 12 b/w DeadLift, 21 Box Jump

Gymnastics WOD - 10 Min AMRAP - 3 Weighted PullUp, 5 Strict PullUp, 7 Kipping PullUp

Sunday 12 Sep - Open Gym and WOD 10-11am

WOD - In 12 Mins - 1.6K Run then AMRAP- 10 MedBall Clean, 5 Burpee. 2 Min Rest. In 12 Mins - 2K/1.8K Row then AMRAP- 10 Plate Ground To OverHead, 5 Burpee onto Plate. 2 Min Rest. In 12 Mins - 120/80cals Ski Erg or AirBike then AMRAP- 10 SlamBall, 5 Burpee Over Ball

Saturday 11 Sep - Partner or Solo WOD - In 40 Mins - 1K Farmers Carry (24/16), 1K Run, 50 Hang Power Clean (20/15), 40 Front Squat, 30 Hang Power Snatch, 20 OverHead Squat. In any time remaining - 2 Hang Power Snatch, 2 OverHead Squat (build to a heavy set)

Friday 10 Sep - 35 Min AMRAP - 100 Double Unders, 80 Flutter Kicks, 60 KettleBell Swing (24/16), 40 Goblet Squat (24/16), 20 Toes To Bar

Thursday 9 Sep - 8 Rnds - 40sec - Row, 20sec Rest. 8 Rnds - 40sec Burpee Bench Hop, 20sec Rest. 8 Rnds - 40sec - Box StepUp (22.5/15), 20sec Rest. 8 Rnds- 40sec Dumbbell Push Jerk (22.5/15), 20sec Rest

Wednesday 8 Sep - ‘Lynne’ - 5 Rnds (for max reps) - Bench Press (men - b/w, women 3/4 b/w, PullUps

Strength - Bench Press and PullUp

Tuesday 7 Sep - In 32 Mins - 4 Rnds - 400m Run, 5 Rope Climb, 5 Wall Climb. In any time remaining- AMRAP - 10 Pistol Squat, 10m HandStand Walk, 5 Shin Hop, 5 Triple Under

Monday 6 Sep - Death By - 3 Clean & Jerk (60/40), Over the Bar Burpee. *Add an extra burpee every minute

Strength- Power Clean and Push Jerk

Sunday 5 Sep - Open Gym and WOD 10-11am

WOD - 10 Rnds - 10 Cal Row, 200m Run, 100m Backwards Run, 100m Run, 10 Cal Ski or Bike.

Saturday 4 Sep - Partner WOD - ‘Jackie’ - 1K Row, 50 Thruster (20/15), 30 PullUp. ‘Helen’ - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp. ‘Ellen’ - 3 Rnds - 20 Burpee, 21 Dumbbell Snatch (22.5/15), 12 Dumbbell Thruster (22.5/15)

This WOD can also be done as a solo effort

Friday 3 Sep - 30 Power Cleans (60/40), 20 Power Cleans (75/50), 10 Power Cleans (90/60), 30 OverHead Squats (30/20), 20 OverHead Squats (45/30), 10 OverHead Squats (60/40)

Thursday 2 Sep - In 35 Mins - 1K Run, 2 Min Rest, 800m Run, 2 Min Rest, 600m Run, 1 Min Rest, 400m Run, 1 Min Rest, 250/200m Row, 1 Min Rest. Max Cals in any time remaining (any machine)