Monday 1 Dec - 'Running Fran' - 800m Run, 21 Thruster (40/30), 21 PullUp, 400m Run, 15 Thruster, 15 PullUp, 200m Run, 9 Thruster, 9 PullUp

 Strength - Thruster

Compare to 19 Feb

Sunday 30 Nov - Open Gym 2-4pm

Saturday 29 Nov - 30 Min AMRAP - 50 Wall Ball, 40 Lunge Step, 30 Shoulder To OverHead (50/35), 20 Toes To Bar, 10 Burpee with 2 PushUps, 5 Rope Climb

Bring shin protection for the rope climbs

MJ is lifting at The National Weightlifting Championships this weekend in Melbourne. His session starts at 8:30am (7am Darwin time) Sunday. Click here for the live feed. Good luck Michael!

Friday 28 Nov - 3-3-3-3-3 - Back Squat

Thursday 27 Nov - 3 Rnd - 10 KettleBell Swing (32/24), 20 Box Jump, 30 SitUp

Strength - Push Press
The xmas timetable has been posted, it is directly under the regular timetable. 

Wednesday 26 Nov - 12 Min AMRAP - 50 Squat, 3 MuscleUp, 1x 10m Sled Push. 2 Min Rest. In 12 Mins - Run 1 Mile, Max DeadLift (at 70% of your 1RM)

Strength - DeadLift

Tuesday 25 Nov - 21-15-9 - Power Snatch (50/35), Ring Pushup

Strength - Snatch Complex

Monday 24 Nov - 'Partner WOD' - 100 Cal Row, 90 Plate Squat, 80 Hang Clean Thruster (20/15), 70 Toes To Bar, 60x 10m Sprint, 50 WallBall SitUp, 40 Burpee PullUp, 30 PushUp, 20x 10m Overhead Lunge (20/15), 10 Rope Climb

Sunday 23 Nov - Open Gym 2-4pm

Saturday 22 Nov - 7 Min AMRAP - Burpee. 3 Min Rest.7 Min AMRAP - Thruster. 3 Min Rest. 7 Min AMRAP - 200m Run

Friday 21 Nov - 10 Rnds - 2 Min 30 Sec AMRAP - 40 WallBall, 20 Hang Power Clean (50/35), 10 Knees To Elbows. 30 Sec Rest after each Rnd.

 

Strength - Hang Clean

Thursday 20 Nov - Every Min On The Min 4 Mins - 2 Wall Climb, Max V Sit. 1 Min Rest. Every Min On The Min 4 Mins - 2 Wall Climb, Max Box Jump. 1 Min Rest. Every Min On The Min 4 Mins - 2 Wall Climb, Max Lunge Step

 Strength - Front Squat

Wednesday 19 Nov - 6 Min AMRAP - 12 PullUp, 24 Double Under

Strength - Press and Split Jerk

Tuesday 18 Nov - 4 Rnds - 1 Min - HandStand PushUp, 1 Min - Dumbbell Snatch (20/15). 2 Min Rest. 4 Rnds - 1 Min - Clean & Jerk, 1 Min - Over The Bar Burpee.

Clean & Jerk Complex

Monday 17 Nov - 3 Rnds - 200m Run, 25 Squat, 200m Run, 25 SitUp. Then 50 KettleBell Swing (32/24)

 

Tara training with Kara!!!

Sunday 16 Nov - Open Gym 2-4pm

Saturday 15 Nov - 'Tabata' - Power Clean, WallBall, Dumbbell PushPress, KettleBell Snatch. 3 Min Rest. Then 5 Rnd - 10 Squat, 15 DoubleUnder

Friday 14 Nov - 10 Min AMRAP - 7 Cluster (40/30), 7 PullUp, 7 cal Row. 3 Min Rest. 8 Min AMRAP - 5 OverHead Squat (40/30), 5 HandStand PushUp. 3 Min Rest. 6 Min AMRAP - Double Under

Thursday 13 Nov - Every Minute, On The Minute, For 10 Mins - 3 Hang Snatch (70% of your 1RM)

 Strength - Hang Snatch

Wednesday 12 Nov - 3 Rnds - 20 KettleBell Swing (24/16), 20 SitUp. 2 Rnds - 15 KettleBell Swing, 15 SitUp. 1 Rnd - 10 KettleBell Swing, 10 SitUp

 

Strength - Back Squat

Tuesday 11 Nov - 4 Rnds - Min 1 - 1 Rope Climb, Min 2 - 2 Wall Climb. 4 Rnds - Min 1 - 10m HandStand Walk, Min 2 - 2 Tyre Flip. 4 Rnds - Min 1 - 20 sec L-Sit Hold, Min 2 - 10 Pistol Squat

 Introducing the November On Ramp group!
 Strength - Power Clean

Monday 10 Nov - Run 800m, 21 Toes To Bar, 15 Burpee Box Step Over, Run 400m, 15 Toes to Bar, 10 Burpee Box Step Over, Run 200m, 9 Toes To Bar, 5 Burpee Box Step Over

 Trans Tasman Challenge 8am and 3pm

We won!!

Strength - HandStand PushUp and Ring Dip

Sunday 9 Nov - Open Gym 2-4pm

Saturday 8 Nov - 'Trans Tasman Challange' - 3 WOD's Revealed on Arrival.....!

 This is one of the best days on the CFD calendar.

The 3 WODs have been designed by CFD and MaD CrossFit in Welllington NZ, to suit all levels, even those people who only finished On Ramp on Thursday night!

How it works - Team CFD will complete the WOD's here, Team MaD will complete the WOD's at their box in Wellington. At the end of the day everybody's score will be entered into a live google doc that will calculate an overall winning gym, based on individual results. So come on in, make your score count on ensuring we win the mighty Trans Challenge Banner (pic) to hang proudly on our wall for 1 year.

Both the 8am and 3pm sessions will take around 2 hours to get everyone through the 3 workouts. It's okay if you can't stay for the entire time.

Utter Nutter will have a Pop Up Store providing us with delicious treats, cracker fat coffee and icy pops at the 8am session.

Friday 7 Nov - 3 Rnds - 50 sec Strict PullUp, 10 sec Rest, 50 sec PushUp, 10 sec Rest, 50 sec Lunge Step, 10 sec Rest

 

Strength - DeadLift

Thursday 6 Nov - 3-6-9-12-15 - Push Press (50/35), Box Jump

Strength - Press and OverHead Squat

Wednesday 5 Nov - 4 Rnds - 20 WallBall, 2 MuscleUp, 20m Burpee Broad Jump, 2 MuscleUp

Tuesday 4 Nov - 5 Min AMRAP - 6 Front Rack Lunge, 6 Front Squat. 2 Min Rest. 5 Min AMRAP - 3 Power Clean, 3 Hang Power Clean, 6 Over The Bar Burpee

Strength - Clean Complex

Monday 3 Nov - 20 Min AMRAP - 7 HandStand PushUp, 14 Kettlebell Swing (32/24), 28 DoubleUnder, 400m Run

Gerard getting a WOD done on holidays in Penang

Strength - Barbell Turkish Get Up

This Saturday, 8th Nov is the annual Trans Tasman Challenge, our comp against MaD CrossFit in Wellington NZ. There will be 3 WODs (announced on the day) run over 2-3 hours, depending on numbers. All of the WOD's are suitable for all levels. The comp will run for both the 8am and the 3pm sessions. If we win we will get the banner back, if we lose MaD get to keep the banner for another year. So come in Saturday and fight hard to get the banner back on the CFD wall where it belongs!

Sunday 2 Nov - Open Gym 2-4pm