Monday 1 Feb - 3 Rnd - 10cal AirBike, 20 WallBall, 30 KettleBell Swing (24/16), 60 SitUp

Adam's fundraising WOD was a great day of community, sweat and generosity.

 64 people attended the 2 sessions and over $2,000 was raised. Most importantly you all got to meet Adam, Tynan and Louis and show them a tremendous amount of support to help them get through this tough time. It really was an emotionally overwhelming day, thanks so much to all of you. 

The donation bucket will stay out all week, the fridge is always ready to accept meal/food donations.

Sunday 31 Jan - Open Gym 2-4pm

Saturday 30 Jan - 'Adam's WOD' - 200m Run, 10 Clean & Jerk (80/60), 200m Run, 30 Toes To Bar, 200m Run, 50 WallBall, 200m Run, 30 Burpee, 200m Run, 10 MuscleUp

 This WOD was written by Mick Shaw of CrossFit FX, in consultation with Adam. 

Friday 29 Jan - 'Isabel' - 30 Snatch (60/40)

 

Compare to 3 Dec 2014

Saturday's workout is for Adam Brown.

Adam has been a big part of CFD for many years. He met his partner Tynan here and they have since had a beautiful baby boy, Louis Brown. 

As most of you know Adam was diagnosed with cancer just after Louis was born. Chemotherapy has been tough but Adam is tougher and he has continued to train with us when he can. 

Adam undergoes surgery next week to remove the tumour, he will also lose his right eye. 

CFD along with CFX (their Sydney box) will hold a fundraising WOD for Adam on the same day. 

Donations, to make their lives easier during this challenging time, can be made in the form of cash or food (prepared frozen meals, treats etc). Adam, Tynan and Louis will all be at the 8am WOD so if you have never had the pleasure of meeting them make sure you say hello.  

Thursday 28 Jan - 4 Rnds - 30 sec Triple Unders, 30 sec Rest. 4 Rnds - 30 sec Strict Toes To Bar, 30 sec Rest. 4 Rnd - 30 sec Farmers Hold (32/24), 30 sec Rest. 4 Rnd - 30 sec HandStand or HeadStand Hold, 30 sec Rest

 

Strength - Snatch

7pm Tonight (Thursday) - Pilates with Jess. Free for CFD members, $5 for non members.

Wednesday 27 Jan - 21-15-9 - DeadLift (100/70), Chest To Bar PullUp

 

Strength - Back Squat and Front Squat

Tuesday 26 Jan - 5 Min AMRAP - WallClimb, 5 Min AMRAP - 20m Shuttle, 4 Min AMRAP - 7 KettleBell Swing (32/24), 7 Box Jump (70cm/60cm), 4 Min AMRAP - 7 Plate Ground To OverHead (20/15), 7 OverHead Lunge Step (20/15), 3 Min AMRAP - 3 PullUp, 7 PushUp, 11 Squat, 3 Min AMRAP - 3 Toes To Bar, 7 Burpee, 11 SitUp, 2 Min AMRAP - 7 Plate Ground To OverHead, 7 OverHead Lunge Step, 2 Min AMRAP - 7 KettleBell Swing, 7 Box Jump, 1 Min AMRAP - 20m Shuttle, 1 Min AMRAP - Wall Climb

 8am and 4pm sessions today

Monday 25 Jan - 2 Rnd - 500m Row, 21 HandStand PushUp, 12 OverHead Squat (50/35)

Strength - Back Squat and Front Squat

Tuesday is a public holiday - session times are 8am and 4pm

Sunday 24 Jan - Open Gym 2-4pm

Weightlifting Comp today (Sunday), starting at 11am at CF Top End, 1/4 Aristos Place, Winnellie.

 Spectators are very welcome.

Saturday 23 Jan - 3 Min AMRAP - Clean & Jerk (60/40), 2 Min Rest. 3 Min AMRAP - Row, 2 Min Rest. 3 Min AMRAP - Weighted Burpee Over the Box (15/10), 2 Min Rest. 3 Min AMRAP - KettleBell Swing (28/20), 2 Min Rest. 3 Min AMRAP - L-PullUp, 2 Min Rest. 3 Min AMRAP - Press (20/15)

Friday 22 Jan - 12 Min AMRAP - 3 Bar MuscleUp, 9 PushUp, 12 Pistol Squat

 

Strength - DeadLift

Thursday 21 Jan - EMOM - 1 Strict PullUp, 3 Lunge Steps (add an extra 3 lunge steps every minute)

Skills WOD - 8 Min AMRAP - 10m HandStand Walk, 30sec L-Sit Hold
EMOM = Every Minute, On The Minute

Wednesday 20 Jan - 50 WallBall, 1 Rope Climb, 40 Toes To Bar, 1 Rope Climb, 30 Hang Power Snatch (40/30), 1 Rope Climb, 20 Lateral Burpee, 1 Rope Climb, 10 HandStand PushUp, 1 Rope Climb

Strength - Back Squat and Front Squat

Tuesday 19 Jan - 2 Rnd - 15 Squat Clean (60/40), Run 400m, 15 Box Jump

 

Strength - Clean Complex

Monday 18 Jan - 7 Rnd - 30 Double Under, 10 Shoulder To OverHead (50/35)

 

What a great looking bunch to kick off on ramp for 2016!

Strength - Back Squat and Front Squat

Sunday 17 Jan - Open Gym 2-4pm

Saturday 16 Jan - 'Partner WOD' - 100 Burpee, 200 Lunge Step, 300 Double Unders, 10x10m Bear Crawl, 20x10m Box Obstacle Course, 30x100m Run

Friday 15 Jan - 50-40-30-20-10 - SitUp, 5-4-3-2-1 - Wall Climb, 25-20-15-10-5 - Push Press (40/30)

 

Strength - Back Squat and Front Squat

Thursday 14 Jan - 10-8-6-4-2 - OverHead Squat (60/40), Ring Dip

 

 Strength - Bench Press and PullUp

Wednesday 13 Jan - 5 Rnd - 10 cal AirBike, 20 cal Row, Rest 30sec, Max Reps Toes To Bar. Rest as required between rounds

 Strength - Back Squat and Front Squat

Tuesday 12 Jan - 4 Min AMRAP - 4 Weighted Box Step Up (40/30), 8 Press (40/30). 2 Min Rest. 4 Min AMRAP - 4 Weighted Box Step Up (20/15), 8 Dumbbell Push Press (20/15). Rest 2 Min. 4 Min AMRAP - 4 Burpee PullUp, 8 WallBall. 2 Min Rest. 4 Min AMRAP - 4 Goblet Squat (16/12), 8 KettleBell Snatch (16/12)

 Strength - Jerk Complex

Monday 11 Jan - Run 1K, 100 Squat, Run 800m, 80 SitUp, Run 600m, 60 Lunge Step, Run 400m, 40 PushUp, Run 200m, 20 PullUp, Run 100m, 10 Burpee Box Jump

 

Save the Date - Sunday 14th Feb. 

CFD will be holding an In House Pairs Comp. Pair can be 2 ladies, 2 men or a mixed pair. Further details are up on the whiteboard.

Sunday 10 Jan - Open Gym 2-4pm

 

The next weightlifting comp is Sunday 24th Jan. Let me know by the end of the week if you would like to have a go. It is a team comp so you can compete on a team (representing CFD) and/or as an individual. Teams consist of 3 men or 3 women. It will be held at CF Top End. Weigh in at 9am, lifting starts at 11am. Cost is $100 which covers you for all comps for the remainder of the year.

Saturday 9 Jan - Every Minute, On The Minute, 27 Mins - Min 1 - 3 DeadLift (120/90), Min 2 - 9 PushUp, Min 3 - Max Box Jumps (3 Rnds), Max V-Sit (3 Rnds), Max Lateral Jump Burpee (3 Rnds)

Free Intro Session 10am Today

Friday 8 Jan - 3 Rnd - 1 Min AirBike, 1 Min Toes To Bar, 1 Min DeadLift (90/60), 1 Min KettleBell Swing (24/16), 1 Min Dumbbell Thruster (15/10)

Strength - Back Squat and Front Squat

Thursday 7 Jan - 7 Min AMRAP - 3 MuscleUp, 6 Snatch (60/40). 3 Min Rest. 7 Min AMRAP - 3 Rope Climb, 6 OverHead Squat (60/40)

Strength - Snatch Complex

Wednesday 6 Jan - Death by HandStand PushUp. Death by 12m Sprint

 

Death by = 1 rep in the first minute, 2 in the second minute and so on until you can no longer complete the amount of reps required for that minute.

Tuesday 5 Jan - 4 Rnd - 6 Dumbbell Squat Snatch (15/10), 12 Burpee, 18 Box Jump

Strength - Back Squat and Front Squat

Monday 4 Jan - 6 Rnd - 15 Hang Power Clean (40/30), 30 Double Under

Strength - Clean Complex

Sunday 3 Jan - Open Gym 2-4pm

Saturday 2 Jan - 35-25-15 - Dumbbell Push Press (15/10), Burpee, KettleBell Swing (24/16), SitUp. Every 2 Min - 10x Mountain Climber

 

All session times are back to normal now. Looking forward to seeing everybody come back from holidays over the next couple of weeks.