Thursday 1 Oct - Death By Squat Clean (60/40). Death By Jerk (60/40)

Strength - Clean & Jerk

Wednesday 30 Sep - 'OPT Flight Simulator' - Double Under - 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

 

Compare to 7 Oct

Strength - Snatch

Tuesday 29 Sep - 40 Burpee, 5 HandStand PushUp, 200m Run, 30 Burpee, 10 HandStand PushUp, 200m Run, 20 Burpee, 15 HandStand PushUp, 200m Run, 10 Burpee, 20 HandStand PushUp

Monday 28 Sep - 5-1 DeadLift (75/50), Hang Power Clean (75/50), Shoulder To OverHead (75/50). 5-1 - Snatch Grip DeadLift (50/35), Power Snatch (50/35), OverHead Squat (50/35)

Strength -  Clean Complex, Snatch Complex

Sunday 27 Sep - Open Gym 2-4pm

Saturday 26 Sep - 'Partner WOD' - 25 Rope Climb, 25 Wall Climb. 100 Thruster (20/15), 100 cal Row. 150 SitUp, 150 Lunge Step. 200m Bear Crawl, 200 Double Under

 

Free Intro Session Today, 10am

Friday 25 Sep - 4 Min AMRAP - 7 Hang Power Snatch (40/30), 7 Bar Facing Burpee. 4 Min Rest. 4 Min AMRAP - 7 Burpee PullUp, 7 WallBall. 4 Min Rest. 4 Min AMRAP - Row (cal). 4 Min Rest. 4 Min AMRAP - AirBike (cal). 4 Min Rest. 4 Min Double Under

Thursday 24 Sep - 4 Rnd - 25 Squat, 25 KettleBell Swing (24/16), 25 SitUp, 25 Dumbbell Snatch (20/15)

The Saturday afternoon session will now start at 4pm instead of 3pm. This will allow the Inpex workers, whose buses get in after 3pm, to attend. 

Yoga is on tonight (Thur) at 7pm. After tonight there will be no Yoga for 3 weeks, while CJ is away, so come along tonight to get your stretch on.

Wednesday 23 Sep - 30 Back Squat (50/35), 15 PullUp, 30 Front Squat (50/35), 15 Knees To Elbows, 30 OverHead Squat (50/35), 15 Toes To Bar

 

Strength - Snatch Complex

Tuesday 22 Sep - 25-15-10 - Dumbbell Squat Clean (20/15), Box Jump Over, V- Sit

 

Strength - Split Jerk

Monday 21 Sep - 60m OverHead Lunge (20/15), Run 800m, 45m OverHead Lunge, Run 600m, 30m OverHead Lunge, Run 400m

 Strength - PullUp and PushUp

Sunday 20 Sep - Open Gym 2-4pm

Saturday 19 Sep - 'Team WOD' - 35 Min AMRAP - Max Cal Row, Max Burpee Box Jump, Max Cal AirBike, Max WallBall

Happy wedding day to DPD and Aroha!

Each team has 2 Rowers, 2 AirBikes, 2 Boxes and 2 WallBalls to complete as many reps and calories as possible in 35 Mins

Friday 18 Sep - 2 Rnd - 15 Cal AirBike, 15 SitUp. 2 Rnd - 15 Cal Row, 15 Burpee. 2 Rnd - 50 DoubleUnders, 15 PullUp. 2 Rnd - 400m Run, 15m Broad Jump

 

Strength - Press and Push Jerk

Thursday 17 Sep - 3 Rnd - 10 OverHead Squat (50/35), 10 Tyre Flip, 200m Run

 

 Gymnastic/Skills WOD - 2 Rnd - 2 Min Max Pistol, 2 Min Max Muscle Up, 2 Min Max Distance HandStand Walk

Wednesday 16 Sep - Every 2 Mins for 30 Mins - 1 DeadLift (80-90%), 1 PullUp (10/5)

Tuesday 15 Sep - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

 

Compare to 23 May

Monday 14 Sep - On The Minute, 8 Mins - Odd - 10 HandStand PushUp, Max Box StepUp (15/10), Even - Rest. On The Minute, 8 Mins - Odd - 5 Clean & Jerk (50/35), Max Squat, Even - Rest.

 

Strength - Front Squat

Well done to all those that ended the day on the podium.

Huge thank you to everyone involved yesterday from judges, helpers, competitors, sponsors and spectators. It was an epic success and a great day to be a CrossFitter in the territory! Here is the link to the leaderboard NORFIT

Sunday 13 Sep - Open Gym 2-4pm

Saturday 12 Sep - 'NorFit'

Today CFD will be hosting NorFit from 9am - 4pm (approx). 

If you have entered as a competitor then please be there no later than 8:30am to register. If you would like to judge or help out please be there at 9am to hear the brief on each WOD.
If you have not registered then come on down and spectate. Heats will kick off at 10am.

 Karma Cafe will have a juice bar set up from 9am-12.

Wicked NRG will have a stand with refreshments, paleo(ish) treats, merch and supplement info. 

It will probably be the best day ever so don't miss out!
There will be no regular (8am & 3pm) sessions on today.

Friday 11 Sep - 1K Run, 3 Min Rest, 1K Run, 3 Min Rest, 500m Row, 2 Min Rest, 500m Row, 2 Min Rest, 200m Run, 1 Min Rest, 200m Run, 1 Min Rest, 10x10m Sprint, 1 Min Rest, 10x10m Sprint, 1 Min Rest, 1 Min AirBike

Fire fighting recruits keeping their training varied with a morning WOD. Great work guys, see you all again soon!

Thursday 10 Sep - 21-15-9 - Dumbbell Snatch (20/15), Squat, KettleBell Swing (32/24), Squat

Strength - Barbell Complex
Yoga is On Tonight, 7pm

Wednesday 9 Sep - 3 Rnd - 3 Wall Climb, 1 Rope Climb, 6 HandStand PushUp, 1 Rope Climb, 9 PushUp, 1 Rope Climb

Skills WOD - 12 Min AMRAP (for quality) - 3 Forward Roll, 6 Inverted Burpee, 9 Ring Dip

Tuesday 8 Sep - 15-10-5 - Thruster(50/35), 75-50-25 - Double Under, 15-10-5 - Toes To Bar

 Strength - Bench Press

Monday 7 Sep - 20 Min Ascending 'Amanda' AMRAP - 5,5,7,7,9,9,11,11 (and so on, adding 2 reps each round) - MuscleUp, Snatch (60/40)

 Strength - Snatch Grip DeadLift

Sunday 6 Sep - Open Gym 2-4pm

Sammy and her winning team from the CF Never Quit comp last Sunday. The others didn't stand a chance against these four!

Saturday 5 Sep - 2 Rnds - 2 Min WallBall, 2 Min Rest, 1 Min Wall Ball, 1 Min Rest, 30 Sec Wall Ball. 90 Sec Rest. 2 Min Hang Power Clean and Jerk (50/35), 2 Min Rest, 1 Min Hang Power Clean and Jerk, 1 Min Rest, 30 Sec Hang Power Clean and Jerk. 90 Sec Rest. 2 Min Calories (Rower or AirBike), 2 Min Rest, 1 Min Calories (Rower or AirBike), 1 Min Rest, 30 Sec Calories (Rower or AirBike). 90 Sec Rest

Haley and Mark wodding their way around Europe

Friday 4 Sep - In 10 Mins - 400m Farmers Carry (24/16) then AMRAP - 7 Burpee Box Jump Over, 7 Ring PushUp

 

Strength - Snatch Complex

Thursday 3 Sep - 60 PullUps, every 10 reps 20m Lunge Step. 60 SitUp, every 10 reps 20m Bear Crawl. 60 Box Jump, every 20 reps 10m HandStand Walk

Wednesday 2 Sep - 2 Rnd - 15 Push Press (40/30), 20 Back Squat (40/30)

 

Strength - Back Squat