Tuesday 1 Sep - 12 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 DeadLift (90/60), 20 Double Under

Skills Practice - 4 Mins (each) - Kipping Pullups, Kipping HandStand PushUps, Pistol Squats

Yoga is ON this Thursday, 7pm

Monday 31 August - 400m Run, 30 Power Clean (50/35), 30 Dumbbell Thruster (15/10), 400m Run, 15 Power Clean, 15 Dumbbell Thruster, 50 WallBall

Strength - Power Clean

Sunday 30 Aug - Open Gym 2-4pm

 

Kayla would like to introduce Piper to everyone. She is very beautiful Kayla and we are looking forward to meeting her and introducing her to all the 9:15am session kids!

Saturday 29 Aug - 'Partner WOD' - 8 Mins - Max Row, Max Goblet Squat (16/12). 2 Min Rest. 8 Mins - Max Run, Max PushUp, 2 Min Rest. 8 Mins - Max AirBike, Max Plate Ground To OverHead (20/15), 2 Min Rest. 8 Mins - Max DoubleUnder, Max Weighted StepUp (15/10)

The August On Ramp group are ready to WOD!

Sam's competition season begins this weekend in Sydney, with two comps in two days. Saturday she will be competing in 'Gods of War' a partner event at CF Rev X. Sunday will be a 4 person team event at CF Never Quit. Good luck Sammy!

Friday 28 Aug - 'Tabata' - 6 Rnds of Each - Dumbbell PushPress (15/10), Jumping Split Lunge, PullUp, AirBike, HandStand PushUp, MedBall Clean

 Strength - Front Squat and Jerk

Thursday 27 Aug - Death By - DeadLift (70/50), Over The Bar Burpee

Strength - Sled Push

Wednesday 26 Aug - 'Partner WOD' - 42 Bench Press, 42 Box Jump, 42 Wall Ball, 30 Bench Press, 30 Box Jump, 30 WallBall, 18 Bench Press, 18 Box Jump, 18 WallBall

 Partner Finisher - 15 Min AMRAP - 5 Mins Air Bike, 5 Mins Wall Climb, 5 Mins Rope Climb

Tuesday 25 Aug - 1K Row, 1K Run, 100 DoubleUnder, 100 Squat, 100 SitUp

 

Strength - Press and Dumbbell Press

Monday 24 Aug - 'Nate' - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Compare to 8 Oct

Gymnastic WOD - Every 3 Mins For 15 Mins - 2 Strict PullUp, 10m HS Walk, 10 Pistol
NorFit 2015 #2 is on Saturday 12th Sept at CFD 
All the WOD's have been released on the NorFit Facebook page. They have been designed for maximum participation so whether you are an experienced CrossFitter or brand new to the sport you will be able to enjoy a supportive, friendly, competition environment . If you decide competition is not for you then please feel free to volunteer as a judge/helper on the day.

Sunday 23 Aug - Open Gym 2-4pm

Saturday 8am, the place to be!

Saturday 22 Aug - 2 Rnds - 50 Burpee, Every Minute 3x KettleBell Swing (24/16). 50 KettleBell Swing, Every Minute 3x Burpee. 50 WallBall, Every Minute 3x PushUp. 50 PushUp, Every Minute 3x WallBall

Free Intro Session at 10am

Friday 21 Aug - 40 Snatch Grip DeadLift (40/30), 30 Power Snatch (40/30), 20 OverHead Squat (40/30), 1K Run, 20 Snatch Grip DeadLift, 15 Power Snatch, 10 OverHead Squat

Strength - Snatch Complex

Thursday 20 Aug - 12 Min AMRAP - 10 Strict Toes To Bar, 50 DoubleUnder

Strength - Back Squat and OverHead Squat

Wednesday 19 Aug - 10 Press (50/35), 20 PushPress, 30 PushJerk

Gymnastics WOD - Reverse Tabata, 4 Rnds of Each - HandStand Hold, Hollow Rock, Side Plank, 1 Arm/1 Leg Plank, Rope Hold, Top Of Dip

Tuesday 18 Aug - 200m Run, 9 Front Squat (60/40), 9 Knees To Elbows, 400m Run, 15 Front Squat, 15 Knees To Elbows, 600m Run, 21 Front Squat, 21 Knees To Elbows

 CFD hosted The Australian Weightlifting Federations National Team Qualifying Comp on Sunday.
Well done to all the lifters, especially those in their first comp, Jeff, Brona, Rob and Meg. Also a very big effort from Jana, Sammy and Aaron to qualify for the nationals in December.
Strength - Weighted StepUp

Monday 17 Aug - 5 Rnds - In 1 Min 20 Squat, Max Dumbell PushPress (15/10), 30 Sec Rest. 5 Rnds - In 1 Min - 20 SitUp, Max KettleBell SumoDeadLift HighPull (32/24), 30 Sec Rest. 5 Rnd - In 1 Min - 20m Bear Crawl, Max KetttleBell Snatch (16/12)

Strength - Barbell Turkish GetUp

Sunday 16 Aug - NTWA Lifting Comp

 

No Open Gym today. 

The lifting comp starts at 11am. Each person has 3 attempts at snatch then 3 attempts at clean & jerk. Come in and check it out, who knows it may even inspire you to take up the sport!

Saturday 15 Aug - 4 Min AMRAP - 7 Ring Row, 11 WallBall. 2 Min Rest. 4 Min AMRAP - 7 Cal Row, 11 Thruster (20/15). 2 Min Rest. 4 Min AMRAP - 7 Burpee, 11 Hang Power Snatch (20/15). 2 Min Rest. 4 Min AMRAP - 7 V-Sit, 11 Plate Ground To OverHead (20/15). 2 Min Rest. 4 Min AMRAP - 7 Double Under, 11 OverHead Lunge (20/15)

 

Reminder there is no open gym tomorrow but there is a weightlifting comp! 

If you would like to come down and watch the action starts at 11am with the ladies kicking off. Guys will start at around 12:30pm

Friday 14 Aug - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

 

Compare to 30 Jan

Thursday 13 Aug - 5 Rnd - 30 Sec - PullUp, 30 Sec - Rest, 30 Sec - HandStand PushUp, 30 Sec - Rest

 

Agility WOD - 6 Rnds - 4x15m Sprint 

Well done to Faith for completing her Level 1 Weightlifting course last weekend. Expect to see her helping out at CFD and passing on the knowledge she picked up on course!

Wednesday 12 Aug - 'Partner WOD' - 18 Min AMRAP - 30 Box Jump, 20 KettleBell Swing (24/16), 10 Dumbbell Squat Snatch (15/10), 5 Wall Climb

 Skills WOD - 2 Rnd - 2 Min Rope Climb, 2 Min HandStand Walking, 2 Min Pistol Squat

Tuesday 11 Aug - 'DT' - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean (70/50), 6 Push Jerk (70/50)

 

Compare to 2 Jul 2014

Strength - Hang Clean

Monday 10 Aug - 5 Mins - Burpee, 3 Min Rest. 4 Mins - Toes To Bar, 2 Min Rest. 3 Mins - DoubleUnder, 1 Min Rest. 2 Min - PushUp

Strength - Weighted PullUp

Sunday 9 Aug - Open Gym 2-4pm

There is no open gym next weekend as CFD is hosting an NT weightlifting comp. If you have entered in the comp use Open Gym today to establish your opening lifts.

Saturday 8 Aug - 'Masters Chipper 2015' - 1 K Run, 25 Power Clean (60/40), 25 Box Jump Over, 25 Chest To Bar PullUp, 50 WallBall, 25 Chest To Bar PullUp, 25 Box Jump Over, 25 Power Clean

Friday 7 Aug - 100 OverHead Squat (40/30). Every time you put the bar down do 5 x Ring Dip

Strength - Snatch Balance and DeadLift

Thursday 6 Aug - EMOM - 6 Mins - 1 Snatch, EMOM - 6 Mins - 5 V-Sit, EMOM - 6 Mins - 5 Clapping PushUp, EMOM - 6 Mins - Max Unbroken MuscleUps

 

Strength - Snatch
Yoga is ON tonight (Thursday) at 7pm

Wednesday 5 Aug - 21-18-15-12-9-6-3 - KettleBell Swing (24/16), Lunge Step

Tuesday 4 Aug - 3 Rnds - In 3 Mins Run 400m, Max Squat Clean Thruster (60/40)

Strength - Press

Skills WOD - 2 Rnd - 1 Min Triple Under, 1 Min HandStand Walk, 1 Min MuscleUp

Monday 3 Aug - 10 Min AMRAP - 10 KettleBell Thruster (16/12), 10 Box Jump, 10 Burpee, 10 DoubleUnder. 3 Min Rest. 8 Min AMRAP - 8 Box Jump, 8 Burpee, 8 DoubleUnder. 2 Min Rest. 4 Min AMRAP - 4 Burpee, 4 Double. 1 Min Rest. 2 Min AMRAP - DoubleUnder

8am and 3pm are the session times today

Sunday 2 Aug - Open Gym 2-4pm