Wednesday 1 Feb - 5 Min AMRAP - 5 Power Snatch (50/35), 10 Over The Bar Burpee

Strength - Barbell Complex

Tuesday 31 Jan - In 2 Mins - 20 PullUps, Max Double Unders. 2 Min Rest. In 2 Mins - 30 SitUps, Max Double Unders. 2 Min Rest. In 2 Mins - 20 WallBalls, Max Double Unders. 2 Min Rest. In 2 Mins - 30 SitUps, Max Double Unders. 2 Min Rest, In 2 Mins - 20 PullUps, Max Double Unders

Monday 30 Jan - 2K Row, 150m Dumbbell Carry (15/10), 100 Dumbbell Hang Power Snatch (15/10), 75 Dumbbell PushPress (15/10), 50 Back Squat (60/40)

Sunday 29 Jan - Open Gym 2-4pm

There is an NTWA weightlifting comp being held at CrossFit Territory in Yarrawonga today (Sunday). Starts at 11am. There will be a couple of CFD lifters taking to the platform so if you get a chance please go out and support them.

Saturday 28 Jan - 3 Rnd - 10x10m Shuttle, 10cal Row, 30 DoubleUnder. 3 Rnd - 7 Toes Thru Rings, 14 V-Sit, 28 SitUp. 3 Rnd - 5 Ring PushUp, 10 PushUp, 15 Press (20/15). 3 Rnd - 200m Run, 20 Squat, 10 Burpee

Friday 27 Jan - 20cal Row, 30 Chest To Bar PullUp, 40 WallBall

Strength - PullUp and Dip

Thursday 26 Jan - 26 Min AMRAP - 5 Burpee Box Jump, 20 Lunge Step, 5 Burpee PullUp. Every 2 Mins 1 Rope Climb

Session times today are 8:30am and 10am.

Wednesday 25 Jan - 12 Min AMRAP - 7 OverHead Squat (40/30), 14 Bar Facing Burpee. 5 Min Rest. 12 Min AMRAP - 7 HandStand PushUp, 14 Dumbbell Thruster (15/10)

Strength - OverHead Squat

Tuesday 24 Jan - 10-1 - DeadLift (60/40), Hang Clean (60/40), Shoulder To OverHead (60/40)

Strength - Barbell Complex
The sessions for Australia Day (Thursday) will be 8:30am and 10am

Monday 23 Jan - 2 Rnd - 600m Run, 60 DoubleUnder, 400m Run, 40 Cals (row or bike)

Sunday 22 Jan - Open Gym 2-4pm

Saturday 21 Jan - 'Partner WOD' - In 35 Mins - 200 KettleBell Swing (24/16), 200 SitUp, 200 OverHead Squat (20/15). In any time remaining complete Max Reps of DeadBall Over Shoulder (60/40)

Friday 20 Jan - 5-4-3-2-1 - Bar MuscleUp, Press (50/35)

Rob taking The Darwin Dragons thorough a lifting session last weekend
Strength - Bench Press

Thursday 19 Jan - 3RM Power Snatch. 3RM Power Clean

Wednesday 18 Jan - 500m Row, 50 Box Jump, 50 Toes To Bar, 400m Row, 40m Bear Crawl, 40 Toes To Bar, 300m Row, 30 HandStand PushUp, 30 Toes To Bar, 200m Row, 20 Jumping Squat, 20 Toes To Bar, 100m Row, 10 Wall Climb, 10 Toes To Bar

Tuesday 17 Jan - 'Tabata' - Strict PullUp, Ring PushUp, V-Sit, Goblet Squat (16/12)

There is a 5 min break between each movement. In that break Run 400m then rest the remainder of the time.

Monday 16 Jan - 'Elizabeth' - 21-15-9 - Clean (60/40), Ring Dip

The first On Ramp group of 2017, pulling weird faces so they should fit right in!

Skills WOD - 10 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat, 15sec 1 Arm Hang

Sunday 15 Jan - Open Gym 2-4pm

63kg deadlift at 63 years old. Good work mum!

Saturday 14 Jan - 1K Run then 5 Rnds - 20 KettleBell Swing (24/16), 20 WallBall, 20 Box Jump. Then 1K Run

In all the excitement of Xmas and New Years I forgot to post about this momentous occasion. 

Hayley and Mark have made their family even bigger with the early arrival of Zander Marley Chadwick, well done guys, looking forward to seeing him at CFD soon.

Friday 13 Jan - 2 Rnd - 5 Thruster (60/40), 4 Rope Climb, 3 MuscleUp, 2 Wall Climb, 1 Snatch (60/40)

Strength - Snatch

Thursday 12 Jan - 15-10-5 - Chest To Bar PullUp, 30-20-10 - PushUp, 60-30-15 - SitUp

Strength - Clean & Jerk Complex

Wednesday 11 Jan - 'OPT Flight Simulator' - Double Under - 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

Strength - Back Squat

Tuesday 10 Jan - 20 Burpee, 200m Run, 18 Burpee, 200m Run, 16 Burpee, 200m Run, 14 Burpee, 200m Run, 12 Burpee, 200m Run, 20 Burpee

Monday 9 Jan - 5 Rnd - 1 Min Dumbbell PushJerk (15/10), 1 Min - Dumbbell Hang Power Clean, 1 Min Dumbbell DeadLift, 2 Min Rest

Strength - Dumbbell Squat Snatch

Sunday 8 Jan - Open Gym 2-4pm

Saturday 7 Jan - 'Hopper Deck'

A deck where every card is a different WOD. 

As each card is drawn the group decides yes or no. 

Yes means we do that WOD, no means we do 10 burpees then choose another card.

Always a fun one!
New 10am Saturday session starts today.

Friday 6 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Of course holidays are also great for overhead squatting people on exotic beaches

Thursday 5 Jan - 'Partner WOD' - 15cal AirBike, 15 KettleBell Swing (24/16), 15 PushUp

Holidays are also good for doing handstands in other countries

1 works, 1 rests, swap every 15 reps.

Wednesday 4 Jan - 6 Rnd - 10 PullUp, 40 DoubleUnder, 1 Rope Climb

Holidays are for visiting other CF gyms!

Strength - PushJerk

Tuesday 3 Jan - 4 Rnd - 400m Run, 10 Back Squat (60/40). 4 Rnd - 200m Run, 20 Back Squat (20/15)

Regular timetable has resumed.

Monday 2 Jan - Rest Day