TUESDAY

Tuesday 31st Dec - Gym will be open from 730am to 10am.
Wednesday 1st Jan - Closed.

After last week's '12 Days of Christmas' WOD, I realised that throughout the year Matt and I have been pretty nice, not putting in too many long gruelling WOD's for everyone to complete. So I thought to compensate, i'd  throw this one in to top off a great year at CFC!!

"Happy New Year"

On your own OR in a team of two, complete the following For time:
2013m row
31 OH Squats 40kg/30kg
28 Box Jumps 30"/24"
31 Toes to Bar
30 Front Squats 40kg/30kg
31 KB Swings 32kg/24kg
30 Push Press 40kg/30kg
31 Pistol Squats
31 Handstand Pushups
30 DB Snatch 30kg/20kg
31 Wall Ball 9kg/6kg
30 Pullups
31 Burpees
2014m Run

I will start 4 teams of two/individuals on the rowers every 10-15min or so, no time cap.. just get it done! 
Promise there's some shorter and heavier things to come in the new year..

WOD without equipment

For time:
2013m Run
31 Towel OH Squats (grab a towel pull it tight over head)
28 Box Jumps or Tuck Jumps if nothing to jump on
31 Situps
30 Air Squats
31 Good Mornings
30 Push Ups
31 Pistol squats (if you can't complete a pistol use something to support you or air squat)
31 HSPU or accumulate 1min in a handstand hold or 1min plank if no wall
30 Single arm Qurpee (touch the ground w/one hand jump and reach then alternate)
31 Squat Jumps
30 Table rows (lie under a table or bench and pull yourself up) or 1min skydiver
31 Burpees
2014m Run