Saturday 1 Oct - 'Team of 3 WOD' - 30 Rnds - 5 Cal, 10 Burpee

Friday 30 Sep - 10 Min AMRAP - 5m HandStand Walk, 7 Burpee Bar MuscleUp. 2 Min Rest. 10 Min AMRAP - 7 Burpee Bar MuscleUp, 5m HandStand Walk

Thursday 29 Sep - 21-15-9 - Snatch (50/35), Dip

Strength - Turkish GetUp

Wednesday 28 Sep - 4 Rnds - In 4 Mins - Run 400m then AMRAP - 10 Press (20/15), 10 PushPress (20/15)

2 Min Rest after each round

Strength - Bench Press

Tuesday 27 Sep - 200m Farmers Carry (24/16), 60 KettleBell Swing (24/16), 200m Plate OverHead Carry (20/15), 60 Plate Ground To OverHead, 200m MedBall Carry, 60 MedBall Clean

An action packed weightlifting comp on the weekend. Well done CFD lifters and thanks to all those who helped out to ensure a successful day. Special mention to Mikk and Nyree, both competed for the first time and did very well.
Gymnastics Strength - PullUps and PushUps

Monday 26 Sep - 3 Rnd - 15 Toes To Bar, 10 Power Clean

The weight of the bar increases each round. Ladies 35/40/50, Men 50/60/75

Strength - Clean Complex

Sunday 25 Sep - Open Gym 2-4pm

 Weightlifting Comp today, kicks off at 11am, will finish around 2pm.

 Come on down and support local lifters braving the platform, plenty of CFDers representing. 

Saturday 24 Sep - 'Partner WOD' - 1K Run, 100 WallBall, 800m Run, 80 Dumbbell PushPress (15/10), 600m Run, 60 Box Jump Over, 400m Run, 40 PullUp, 200m Run, 20 Wall Climb

If you would rather do this WOD as a solo effort go right ahead!

Friday 23 Sep - 7 Rnd - 4 Power Clean (60/40), 4 Front Rack Lunge (60/40)

Strength - Power Clean and Front Rack Lunge

Thursday 22 Sep - 5 Min Row, 5 Min PushPress (40/30), 2 Min Row, 2 Min PushPress

Excellent results from The Mitchell St Mile on Sunday, Bec P, 1st place Open Division, Will, 6th place in Defence and Services and Manfred, 12th place Open Division
Skills WOD - 20 Min Up Ladder - Strict HandStand PushUp, Strict MuscleUp, Strict Toes To Bar

Wednesday 21 Sep - 20-16-12-8-4 - Hang Power Snatch (40/30), 5-4-3-2-1 - Rope Climb. 200m Run after each set

 Jess, Base Camp Everest!
Strength - Hang Power Snatch

Tuesday 20 Sep - Death By...... Back Squat, Double Under, Pistol Squat

Monday 19 Sep - 50-40-30-20-10 - KettleBell Swing (24/16), SitUp

Gymnastics Strength - PullUp and Dip

Sunday 18 Sep - Open Gym 2-4pm

Saturday 17 Sep - 10 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. 2 Min Rest. 10 Min AMRAP - 5 Dumbbell Press (15/10), 10m Bear Crawl, 15 Dumbbell Power Clean (15/10). 2 Min Rest. 10 Min AMRAP - 5 Burpee, 10 Cal, 15 Lunge Step

Friday 16 Sep - 10 Rnd - 3 Clean (90/60), 30 Double Under

Strength - Power Clean and Push Jerk

Thursday 15 Sep - 3 Rnds - 30 Sec Squats, 30 Sec Lunges, 30 Sec Rest. 3 Rnds - 30 Sec 10m Sprint, 30 Sec Broad Jump, 30 Sec Rest. 3 Rnd - 30 Sec SitUp, 30 Sec Hollow Hold, 30 Sec Rest

Strength - Back Squat

Wednesday 14 Sep - 4 Rnd - 14 DeadLift (100/70), 14 WallBall, 14 Cal Row, 14 HandStand PushUp

Tuesday 13 Sep - EMOM - 6 Min - 2 Wall Climb. EMOM - 6 Min - 2 Rope Climb. EMOM - 6 Min - 1 Turkish GetUp

Skills - HandStand Walking and Strict MuscleUp

Finisher - 3 Min AMRAP - Dumbbell Burpee Hang Squat Clean Thruster (15/10)

Monday 12 Sep - 10 Min AMRAP - 5 PullUp, 10 Box Jump, 5 PushUp, 10 Box Jump

Well done Anni, Marii, Mia and Manfred, winning team in the White Ribbon Run!
Strength - Thruster

Sunday 11 Sep - Open Gym 2-4pm

September On Ramp, welcome to CFD.

The next NTWA weightlifting comp is 2 weeks away (Sunday 25th Sep). It will be held at CrossFit Darwin. Let any of the coaches know if you would like to enter. 

Saturday 10 Sep - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 Wall Ball, 50 Burpee, 50 Double Under

Friday 9 Sep - 500m Row, 2 Min Rest, 400m Row, 2 Min Rest, 300m Row, 90 Sec Rest. 200m Row, 1 Min Rest, 100m Row

Strength - Snatch Balance and Jerk

Thursday 8 Sep - 5-10-15-20 - Power Snatch (50/35), Over Bar Burpee. 2 Min Rest. 5-10-15-20 - KettleBell Snatch (24/16), Burpee PullUp

Wednesday 7 Sep - 2 Rnds - 2 Min AMRAP - MuscleUp. 1 Min Rest. 2 Min AMRAP - Triple Unders. 1 Min Rest. 2 Min AMRAP - Hand Stand PushUp

Strength - Dumbbell Press and Weighted PullUp

Tuesday 6 Sep - 'Partner WOD' - 8 Min AMRAP - 200m Run, Max Squats. 2 Min Rest. 8 Min AMRAP - 15 Cal, Max Lunge Step

Strength - Weighted Box StepUp

Monday 5 Sep - 2 Rnds - Max Unbroken Thruster (40/30), Max Unbroken Toes To Bar, Max Unbroken DoubleUnder

Strength - Front Squat

Sunday 4 Sep - Open Gym 2-4pm

Saturday 3 Sep - Within 35 Mins - 2 Rnd - 400m MedBall Carry, 10 Weighted Box StepUp (9/6). 2 Rnd - 400m SuitCase Carry (24/16), 20 KettleBell Snatch (24/16). 2 Rnd - 200m Plate OverHead Carry (20/15), 10 Burpees onto Plate. In remaining time - Max PullUps

Free Intro Session - 10am

Friday 2 Sep - 3 Rnd - 10 Right Legged Pistol, 10 Left Legged Pistol, 20 Goblet Squat (16/12)

Thanks Tenielle, very much appreciated by everyone who needed a NorFit massage

Skills WOD - 3 Rnd - Min 1 - 1 Legless Rope Climb, Min 2 - HandStand Walk, Min 3 - Strict PullUp, Min 4 - Rest