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.

Wednesday 30 Nov - 5 Rnd - Every 2 Min - 5 Back Squat, 3 Box Jump

Strength - Back Squat

Tuesday 29 Nov - 4 Rnd - 5 Push Jerk (50/35), 10 KettleBell DeadLift (32/24), 15 V-Sit

Strength - Press, Push Press, Jerk

Monday 28 Nov - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Strength - Front Squat

Sunday 27 Nov - Open Gym 2-4pm

Saturday 26 Nov - ' Team of 3 WOD' - 10-1 - Bench Press (40/30), AirBike Cals. 10-1 - PushUp, SitUp, Squat. 10-1 - Dumbbell PushPress (15/10), Row Cals

Friday 25 Nov - 12 Min AMRAP - 0-4min Snatch (60/40), 4-8min Snatch (50/35), 8-12min Snatch (40/30). 2 Min Rest. 12 Min AMRAP - 0-4min V-Sit, 4-8min PullUp, 8-12min PushUp

Strength - Snatch

Thursday 24 Nov - 400m Suitcase Carry (32/24), 10 Back Squat (60/40), 15 Ring PushUp, 20 Weighted SitUp

Gymnastic Strength - Static Holds

Wednesday 23 Nov - 20 Box Jump, 10 HandStand PushUp, 30 Box Jump, 15 HandStand PushUp, 40 Box Jump, 20 HandStand PushUp

Strength - DeadLift

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

Sunday 20 Nov - Open Gym 2-4pm

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

Thursday 17 Nov - 5-4-3-2-1 - Rope Climb, 25-20-15-10-5 - Dumbbell PushPress (15/10), 5-4-3-2-1 - Wall Climb

Strength - Dumbbell Complex

Wednesday 16 Nov - 2RM Back Squat, 2RM Press, 2RM PullUp, 2RM Dip

Tuesday 15 Nov - 1.6k Run, 2 Min Rest, 1K Row, 2 Min Rest, 100m Bear Crawl

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. 

Sunday 13 Nov - Open Gym 2-4pm

Saturday 12 Nov - 10-1 - KettleBell Swing, Burpee. 10-1 - WallBall, Burpee. 10-1 - Box StepUp, Burpee

Friday 11 Nov - 30 Sec Work/30 Sec Rest - 5 Rnds - Box Jump Over. 5 Rnds - Strict PullUp. 5 Rnds - Sumo DeadLift HighPull (32/24)

Thursday 10 Nov - 5 Rnd - 10 Cal AirBike, 20 OverHead Squat (30/20), 10 Cal Row, 20 Hang Power Snatch (30/20)

Strength - Snatch Complex

Wednesday 9 Nov - 3 Rnd - 3 Min - MuscleUp, 1 Min - Press (20/15)

Gymnastics Strength - Knees To Elbows. Strength - Bicep Curl & Tricep Extension

Tuesday 8 Nov - In 6 Mins - 20 Cal AirBike, Max Squats. 3 Min Rest. In 6 Mins - 100 Double Unders, V-Sit. 3 Min Rest. In 6 Mins - 500m Row, Max Squats. 3 Min Rest. In 6 Mins - 400m Run, Max V-Sit

Monday 7 Nov - 12 Min AMRAP - 10 Clean & Jerk (60/40), 8 Burpee Box Jump, 6 Chest To Bar PullUp, 4 Thruster (60/40), 2 Strict HandStand PushUp

Ori and Mel with the adorable Gabriel
Skills - HandStand Walking, Legless Rope Climb

Sunday 6 Nov - Open Gym 2-4pm

Saturday 5 Nov - The 2016 Trans Tasman Challenge

The Trans Tasman Challenge is an annual throw down between CFD and MaD CrossFit, Wellington, NZ. This is the 5th year we have battled it out, in an attempt to win the TTC Banner (pic) and earn the right to hang it on our wall for a year. 

There will be 3 WOD's, revealed on the day. Each WOD is designed so it can be scaled to even the newest CrossFitter. 

All 3 WOD's will be run at both the 8am and 4pm session. It will take around 2 hours to get everybody through.

Don't miss out, it's your chance to represent CFD and Australia!

Friday 4 Nov - 'Partner WOD' - 10 Rnds - 200m Row, 200m Run

Strength - Back Squat

Thursday 3 Nov - 20 Min AMRAP - 15 Dumbbell Hang Clean Thruster (15/10), 45 DoubleUnder

Wednesday 2 Nov - 5 Rnd - 3 Strict PullUp, 6 Kipping PullUp, 9 DeadLift (120/80)

Strength - PushPress, Push Jerk and Split Jerk