Strength: 2RM Strict Pull Up
Wednesday 30 March - WOD: EMOM - 1 Rope Climb, Max Goblet Squat; EMOM - 2 Wall Climb, Max Toes To Bar; EMOM - 3 Strict Press, Max Bar Facing Burpees
Skills WOD: HandStand Hold, Strict Ring Muscle Up & Triple Under Practice
Tuesday 29 March - WOD: 3 - 3 - 3 - 3 - 3 Back Squat
Finisher: 750m Row
A BIG congratulations to Kellie Brookes finishing 317th during the CrossFit Quarterfinals in the Oceania Region. Well done from all of us at CFD!
Sunday 27 March - 10 - 11 Open Gym and WOD
Partner or Solo WOD: 12 Rounds - 15/12 Cals, 15 Box Jump Up/Step Down, 15 Dumbbell Push Press
Friday 25 March - WOD: 3 Rounds - Toes To Bar, Dips, Pull Ups, HandStand Push Ups
Strength: 3RM Behind Neck Press, 2RM Behind Neck Push Jerk, 1RM Behind Neck Split Jerk
Wednesday 23 March - WOD: 1K Run, in any time remaining: Max Cals
Skills WOD: Muscle Ups, Strict HandStand Push Up, Double Unders
Strength: OTM - 1 Squat Snatch
Sunday 20 March - 10 - 11 Open Gym and WOD
WOD: Up Ladder - DeadBall Carry, Burpee; Up Ladder - Cal Row, Dumbbell Press; Up Ladder - Double Under, KettleBell Swing; Up Ladder - Wall Ball, Weighted Sit Up
Wednesday 16 March - WOD: 5 Rounds - 6 Devils Press, 36 Double Unders
Skills WOD: HSPU, Pistol Squat, Ring Dip
THATS A WRAP!! The 3 weeks of Worldwide Open Workout are done. If you made it through to the next round in your age group or region, it's really going to heat up for you! CFD just wants to give a massive thank you for everyone who got around it, judged, gave it there all and even surprised themselves with incredible achievements and PB's!!
Some amazing statistics from the leaderboard: CFD had 12 countries represented throughout our members. Paul, 35th and Daniela 18th in Peru. Princess, 29th in Philippines. Valentina, 75th in Italy in her age group. Petra, 87th in Czech Republic. Ingrid, 86th in Colombia. Chandi, 16th and Udam 26th in Sri Lanka. Fede, 29th in Venezuela in his age group. Sapta, 40th in Indonesia. Lan, 9131th in France. Will, 222nd in Ireland.
GREAT JOB TEAM!!!
Sunday 13 March - 10 - 11 Open Gym and WOD
WOD: 5mins - Burpees; 5mins - Cals; 4mins - Toes to Bar or V-Sit; 4mins - Cals; 3mins - Push Up; 3mins - Cals; 2mins - OverHead Squat; 2mins - Cals. Rest in between each movement.
Tuesday 8 March - WOD: "Helen" 3 Rounds - 400m Run, 21 KB Swing, 12 Pull Up
Skills WOD: AMRAP - Strict Pull Up, Chest To Bar Pull Up, Toes to Bar; AMRAP - Strict HandStand Push Up, HandStand Push Up, HandStand Walk
Big thanks to danielarphoto for capturing all amazing moments during the CrossFit Open Workout 22.1!!!!
Today is International Women's Day! Wear something that represents a strong woman in your life. Go raid your Mum's, girlfriend's, fiancé's, wife's, sister's or Granny's wardrobe for the best workout accessories.
Be creative and let's show the love for all the women of the world!
Sunday 6 March - 10 - 11am Open Gym and WOD
WOD: 3 Rounds: 200m Farmers Carry, 200m Run; 3 Rounds: 250m Row, 50 Double Unders; 3 Rounds: 25 Sit Ups, 15 Push Ups; 3 Rounds: 15 Wall Balls, 10 Strict Knee Raises
Saturday 5 March - WOD: 1K Row, 40 Dumbbell Push Press, 30 DeadBall Squat Clean, 20 Pull Up, 10 Wall Climb, 20 Pull Up, 30 DeadBall, Squat Clean, 40 Dumbbell Push Press, 1K Run
There will be another coach during the 8:30am class to babysit your kids, bring them along with you!
Friday 4 March - WOD: OTM - 4 Rounds: Min 1 - 1 Rope Climb, Min 2 - 3 Strict HandStand Push Up, Min 3 - 6 DeadLift, Min 4 - Max Wall Balls, Min 5 - Rest
Skills WOD: AMRAP - 8m HandStand Walk, 8 Pistol Squat, 4 Shin Hops
Wednesday 2 March - AMRAP: 7 Hang Squat Clean, 7 Push Jerk; AMRAP: 4 Muscle Up, 4 DeadBall Over Shoulder
10 Mins of Mobility/Stretching
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