Thursday 1 Jun - 7 Min Up Ladder - KettleBell Swing (24/16), Triple Under

Strength - Yoke Carry

Wednesday 31 May - 10 Rnd - 3 MuscleUp, 6 DeadBall Over Shoulder (60/40), 9cal Row

Tuesday 30 May - 'Quarter Gone Bad' - 5 Rnds - 15sec Thruster (60/40), 45sec Rest, 15sec Weighted PullUp (22.5/15), 45sec Rest, 15sec Burpee, 45sec Rest

Strength - Thruster

Monday 29 May - 4 Rnd - 400m Run, 50 Squat, 40 SitUp, 30 PushUp

Sunday 28 May - Open Gym 2-4pm

Saturday 27 May - Filthy Fifties - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Lunge Walk, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Extension, 50 WallBall, 50 Burpee, 50 DoubleUnder

Friday 26 May - 5RM Front Squat. 3RM Press

Sammy is competing at The CrossFit Games Pacific Regionals this weekend in Wollongong. The CFD crew will be wearing our SD supporter tees and cheering hard from Darwin. Good luck Sammy, you are an inspiration! 

Thursday 25 May - 'Death By.....' - 10m Shuttle Run. 2 Min Rest then 10-8-6-4-2 - KettleBell DeadLift (32/24), 10m Farmers Carry After Each Set

Wednesday 24 May - 25 Min AMRAP - Buy In 1K Run then 15 Ring Push Up, 20 Box Jump, 30 WallBall

Skill - Box Jump

Tuesday 23 May - 'Fran' - 21-15-9 - Thruster (40/30), PullUp

Strength - Hang Power Clean & Push Jerk

Monday 22 May - 5 Rnds - 3 Min AMRAP - 30 Double Under, 20 Dumbbell OverHead Squat (15/10), 10 V-Sit, 1 Min Rest.

Strength - Bench Press 

Sunday 21 May - Open Gym 2-4pm

Saturday 20 May - 'Fight Gone Bad' - 3 Rnd - 1 Min - WallBall, 1 Min - SumoDeadLift HighPull (35/25), 1 Min - Box Jump, 1 Min - PushPress (35/25), 1 Min - Row, 1 Min - Rest

Congratulations to all who attended the CrossFit Level 1 Seminar last weekend. We will be hosting another one 29-30th July, register here
If you registered for the 1k Burpee Challenge be at the waterfront for an 8am start, yay burpees!

Friday 19 May - 12 Min AMRAP - 12 PullUp, 6 KettleBell Snatch (24/16). 3 Min Rest. 12 Min AMRAP - 12 GHD Back Extension, 6 Dumbbell Snatch (25/17.5)

Skill - HandStand Walking

Thursday 18 May - 50 Triple Under, 40 Pistol Squat, 30 HandStand PushUp, 20 Dip, 10 Wall Climb

Strength - OverHead Squat

Wednesday 17 May - 15 Rnds - 1 Rope Climb, 7 PushPress (50/35)

Tuesday 16 May - 2 Rnd - 7 Bar MuscleUp, 14 Burpee Box Jump Over

Strength - Snatch and Clean & Jerk

Monday 15 May - In 20 Mins - 30 Back Squat (60/40), 600m Run, 20 Back Squat, 400m Run, 10 Back Squat, 200m Run. In time remaining - Max Strict HandStand PushUp

The May On Ramp Group are ready to WOD

Strength - PullUp

There is a 1k Burpee Challenge at the Waterfront on Saturday at 8am. Registrations close tonight (Sunday). Click here to register. More People = More Fun, let's do this!

Sunday 14 May - Rest Day

There is no Open Gym today due to the Level 1 Course being held at CFD.

Saturday 13 May - Run, Walk or Swim

This weekend we are hosting a CF Level 1 Trainers Course so we can't use the gym. 

Instead we are going to meet at the Waterfront Lagoon at 8:30am and 4pm. From there you can go for a swim, a walk or a run, then spend some time chilling out on the lawn with your CFD buddies and a refreshing beverage. Don't forget sunscreen, water, a towel and a hat. If you go for a run or walk somebody will be there to look after your belongings. 

Friday 12 May - EMOM - 12 Mins - Odd Minute - 15 WallBall, Max Toes To Bar. Even Minute - Rest

Strength - DeadLift

Thursday 11 May - 2017 Online Qualifier 1 - 100 Dumbbell Snatch (22.5/15), 80cal Row, 60 Burpee, 40 MuscleUp

Strength - Snatch

Wednesday 10 May - 5 Rnds - 20m DeadBall Carry (60/40), 200m Run. 2 Min Rest. 5 Rnd - 20m OverHead Lunge (20/15), 200m Run. 2 Min Rest. 5 Rnd - 20m Farmers Carry (32/24), 200m Run

Tuesday 9 May - 'Partner WOD' - 40 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat

Round for Round

Monday 8 May - 5RM Push Press. 3RM Back Squat

Sunday 7 May - Open Gym 2-4pm

Free Intro Session 10am today

Saturday 6 May - 'Partner WOD' - 7 Min - Row, 2 Min Rest, 7 Min - KettleBell Swing (24/16), 2 Min Rest, 7 Min - Burpee, 2 Min Rest, 7 Min - Dumbbell Shoulder To OverHead (15/10)

1 Works, 1 Rests. Swap Every 30 seconds
Today is Bring A Friend Day (all sessions).
If you have a friend (or more) who are interested in giving CrossFit a go bring them in today.

Friday 5 May - 0-20 Min - 1RM Clean & Jerk. 20-24 Min - Rest. 24-42 Min - 'Grannie' - 50-40-30-20-10 - Double Under, SitUp, 10-8-6-4-2 - Clean & Jerk (60/40)

Thursday 4 May - 3 Rnd - 2 Strict MuscleUp, 4 Strict HandStand PushUp, 8 Weighted Pistol, 4 Strict Dip, 2 Strict Chest To Bar PullUp

Strength - PullUp and Dip

Wednesday 3 May - 2 Rnd - 400m Run, 50m Broad Jump, 500m Row, 50m Broad Jump

Skills - Muscle Up and HandStand Walking (or HandStand PushUp)

Tuesday 2 May - 7 Min Ascending Ladder - Power Snatch (50/35), Over The Bar Burpee

Strength - Snatch Complex