Wednesday 30 Nov - WOD: 10m Sled Push, 8 DeadBall Over Shoulder, 6x6m DeadBall Carry, 4 Tyre Flip, 200m Farmers Carry
Strength: 10m Unbroken Sled Push
Sunday 27 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class
WOD:
30 - 20 - 10
MedBall Clean
Russian Twist
.
KettleBell Snatch
Goblet Squat
.
Plate G2OH
Burpee onto Plate
.
Cals
Saturday 26 Nov - WOD: AMRAP - 20 Wall Ball, 10 Cal Row; 20 Box Step Up, 10 Cal Bike or Ski; 20 KB Swing, 10x10m Shuttle Run
8:30am - Child Minding Available
Sunday 20 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class
WOD: 50 Single Skips, 40 Push Up, 30 Cals, 20 Hanging Strict L-Raise, 10 DeadBall Squat Clean
Friday 18 Nov - WOD: 10 OverHead Squat, 20 Front Squat, 30 Back Squat, 20 Front Squat, 10 OverHead Squat
Strength: 1RM Muscle Snatch, 2RM Power Snatch
Tuesday 15 Nov - WOD: Buy In; 10 - 1 Dumbbell Snatch, Row, Pull Up; Cash Out
Strength: 3RM Dumbbell Snatch
Monday 14 Nov - WOD: "Higher, Heavier, Harder" 7 Box Jump, 7 Kettlebell Swing, 7 Goblet Squat, 7 Clapping Push up
Skills WOD: 2 for 1 WallBall, Free Standing HSPU, L-Pull Up
Sunday 13 Nov - 10 - 11am Open Gym & WOD
WOD: 10 Cals, 10 Dumbbell Squat Clean & Jerk, 10 Shuttle Run, 10/6 Strict Pull Up, 10m Sled Push
Sunday 6 Nov - 4-5pm Open Gym & WOD
This Sunday we have the Northern Territory Weightlifting Association Competition at CFD, starting at 9:30am. The Open Gym and WOD will be postponed to 4pm.
Get down to support our CFD ladies, who are competing.
WOD: Squat, Push Up, Kettlebell DeadLift, Kettlebell Lunge
Friday 4 Nov - WOD: 15 - 10 - 5 Squat Snatch; 5 Wall Climb After Each Set
Strength: 1 Power Snatch, 3 OverHead Squat
Wednesday 2 Nov - WOD: Up Ladder - Hand Release Rush Up, Bicep Curl; Up Ladder - Ring Dip, Bent Over Row
Strength and Upside Down Practice
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