As it's New Year's Day we are adding a 2016m Row buy in and a 2017m AirBike cash out.
Anybody is welcome to join in on this WOD or you can do your own thing.
Start the new year off right!
Start the new year off right!
Sunday 1 Jan - Open Gym 11am - 12:30pm
Wednesday 28 Dec - 7 Min AMRAP - Dumbbell Thruster (15/10)
The boys watching their Dad and Uncles during a rope climbing race
Strength - OverHead Squat
Tuesday 27 Dec - 35 Min AMRAP - 1K Run, 1K Row, 800m Run, 800m Row, 600m Run, 600m Row, Max Burpees in Time Remaining
You know you need this!
All session times as per the regular schedule today.
Saturday 24 Dec - 'CFD 12 Days of Christmas' - 1 Muscle Up (or wall climb), 2 Clean & Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol Squat, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)
Look how strong Santa got this year, he must have been training at CFD!
8:30am session only today.
8:30am session only today.
Friday 23 Dec - 20 Min AMRAP - 20 HandStand PushUp, 40 Box Jump
It's Beer & Pizza Night at CFD!
From 6:30pm, after the last WOD. It's free but if you want anything other than beer or cider to drink then please BYO.
Monday 19 Dec - 48 WallBall, 30 PullUp, 10 Power Snatch (40/30), 12 WallBall, 10 PullUp, 10 Power Snatch
Strength - Hang Power Snatch
Saturday 17 Dec - Team of 4 WOD - 300 cal Row, 300 cal Bike, 300 Thruster (20/15), 300 Burpee Box Jump
Please note the Saturday 8am session has changed to 8:30am
We will also be having a FREE BBQ from 9:30am Saturday. This is to launch the new Canya Ap that will either make your life easier or your business more profitable. See Daly at the BBQ for all the details.
Friday 16 Dec - 10 Rnd - 3 Power Snatch (50/35), 7 Over The Bar Burpee
Skills WOD - 4 Rnd - 3 MuscleUp, 6 HandStand PushUp, 12 Pistol Squat
Wednesday 14 Dec - 6 Rnds - Every 2min 30sec - 3 Press, 5 PushPress, 7 PushJerk
Not long now Hayley!
Strength - Press, PushPress, PushJerk
The 5:30am session is cancelled until further notice. Hopefully the issues we are having can be resolved soon. I will keep everyone posted.
Strength - Press, PushPress, PushJerk
The 5:30am session is cancelled until further notice. Hopefully the issues we are having can be resolved soon. I will keep everyone posted.
Tuesday 13 Dec - 9 Min AMRAP - 500m Row, 10 Rope Climb. 3 Min Rest. 9 Min AMRAP - 100 Double Under, 10 Wall Climb. 3 Min Rest. 9 Min AMRAP - 30 Mountain Climber, 10 DeadBall Over Shoulder (60/40)
Everyone at CFD would like to wish Big Tony all the very best for the future as he leaves Darwin for his next life adventure. Thanks for everything Tony, you will be missed.
**There will be no 5:30am session today (Tuesday). Apologies for the late notice.**
Monday 12 Dec - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp
The December On Ramp group, ready to WOD through their Xmas holidays and end the year on a fit and healthy note.
Strength - DeadLift
Saturday 10 Dec - 2 Mins - Push Jerk (50/35), 2 Mins - Hang Power Clean (50/35), 2 Mins - DeadLift (50/35). 90sec Rest. 2 Min - KettleBell Sumo DeadLift HighPull (24/16), 2 Mins - Goblet Squat (24/16), 2 Min - KettleBell Snatch (24/16). 90sec Rest. 2 Min - Dumbbell Burpee (20/15), 2 Min - Dumbbell Box Step Over (20/15), 2 Min - Dumbbell Snatch (20/15). 90sec Rest. 2 Min WallBall, 2 Min MedBall Clean, 2 Min MedBall OverHead Squat
Best of luck to Matt who left Darwin at the end of last week, the quiet achiever.
Wednesday 7 Dec - 3 Rnds - In 4 Mins - Run 400m, Max WallBall. 3 Rnds - In 3 Mins - Run 200m, Max WallBall
Skills - HandStand Walking, MuscleUp, Seated Box Jump
Tuesday 6 Dec - 16 Min Up Ladder - PushUp, V-Sit, Ring Row, Squat
Rest at the 7 Min mark for 2 Mins.
Strength - Static Holds
Monday 5 Dec - 50-40-30-20-10 - KettleBell Swing (24/16), 25-20-15-10-5 - Box Jump Over, 10-8-6-4-2 - Ring Dip
Strength - Front Squat and Jerk
Saturday 3 Dec - 'Fight Gone Bad' - 3 Rnd - 1 Min WallBall, 1 Min Sumo DeadLift HighPull (35/25), 1 Min - Box Jump, 1 Min - PushPress (35/25), 1 Min - Row
Friday 2 Dec- 15 Min AMRAP - 20 Burpee, 20 Pistol Squat, 200m Run
Skills WOD - 3 Rnd - 3 Rope Climb, 30 DoubleUnder. 2 Rnd - 3 Bar MuscleUp, 20 Dumbbell Squat Snatch (20/15). 1 Rnd - 3 MuscleUp, 10 Triple Under
Thursday 1 Dec - 50 Strict PullUp, 10 GHD SitUp, 50cal Row, 10 GHD SitUp, 50 Strict HandStand PushUp
Strength - Turkish GetUp
The Christmas Hamper boxes will be collected at 6pm today (Thursday), if you haven't already please feel free to donate to them.
**Free Yoga** 7pm tonight.
The Christmas Hamper boxes will be collected at 6pm today (Thursday), if you haven't already please feel free to donate to them.
**Free Yoga** 7pm tonight.
Tuesday 29 Nov - 4 Rnd - 5 Push Jerk (50/35), 10 KettleBell DeadLift (32/24), 15 V-Sit
Strength - Press, Push Press, Jerk
Thursday 24 Nov - 400m Suitcase Carry (32/24), 10 Back Squat (60/40), 15 Ring PushUp, 20 Weighted SitUp
Gymnastic Strength - Static Holds
Tuesday 22 Nov - 100 Toes To Bar, 100 OverHead Lunge Step(20/15), 100 WallBall, 100 Burpee
Partition the reps however
Monday 21 Nov - 'Partner WOD' - 2 Rnd - 2 Min - Push Jerk (40/30), Bar Hang. 2 Min - Row, Plank Hold. 2 Min - Hang Clean Thruster (40/30), HandStand Hold. 2 Min - AirBike, Squat Hold
One partner reps while the other holds. Swap over every minute.
Strength - Hang Clean Thruster
Saturday 19 Nov - In 10 Mins - 21-15-9 - DeadLift (60/40), Over The Bar Burpee then max Squats in the remaining time. 2 Min Rest. In 10 Mins - 21-15-9 - KettleBell Swing (32/24), SitUp then max Squats in the remaining time. 2 Min Rest. In 10 Mins - 21-15-9 - Plate Ground To OverHead (20/15), Lateral Plate Jump then max Squats in the remaining time.
Friday 18 Nov - 15-10-5 - Burpee PullUp, V-Sit
Skills - Double Under/Triple Under and HandStand Hold
Monday 14 Nov - 50 HandStand PushUp, 50 PullUp, 50 WallBall, 50 Hang Power Clean (40/30)
Every time you break up the reps complete 20x 5m Shuttle Run before continuing.
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