Friday 1 Dec - 5 Power Clean (90/60), 25 KettleBell Swing (24/16), 4 Power Clean, 25 KettleBell Swing, 3 Power Clean, 25 KettleBell Swing, 2 Power Clean, 25 KettleBell Swing, 1 Power Clean, 25 KettleBell Swing

Strength - Power Snatch and Power Clean

Thursday 30 Nov - 18 Min AMRAP - 15 Dumbbell PushPress (15/10), 20m Dumbbell Lunge (15/10), 50 Double Under

Skills - MuscleUps and HandStand Holds

Wednesday 29 Nov - 'Barbara' - 5 Rnds - 20 PullUp, 30 PushUp, 40 SitUp, 50 Squat.

3 Min Rest After Each Round

Tuesday 28 Nov - 5 Rnds - 400m Run, 1 Rnd of 'DT'

1 Rnd of 'DT' - 12 DeadLift (75/50), 9 Hang Power Clean, 6 Push Jerk

Strength - Hang Power Clean & Push Jerk

Monday 27 Nov - 9 Min Ascending Ladder - 1,2,3 etc - Toes To Bar, Box Jump Over. 3 Min Rest. 9 Min Ascending Ladder - 1,2,3 etc - Power Snatch (40/30), Bar Facing Burpee. 3 Min Rest. 9 Min Ascending Ladder - 1,2,3 etc - DeadBall Over Shoulder, Row or Bike (cal)

Sunday 26 Nov - Open Gym 2-4pm

Saturday 25 Nov - 60 SitUp, 50 Ring Row, 40 Dumbbell PushJerk (15/10), 30 MedBall Clean, 20 V-Sit, 10 Wall Climb, 60 SitUps, 50 PushUp, 40 Dumbbell Hang Power Clean (15/10), 30 WallBall, 20 V-Sit, 10 Rope Climb

Friday 24 Nov - 1 Power Snatch, 1 Hang Snatch, 1 OverHead Squat

Skills - HandStand Walking, Snatch Balance, Pistol Squats

Thursday 23 Nov - In 5 Mins - 3 Rnds - 5 DeadLift (100/70), 10 Dumbbell PushPress (15/10). In 5 Mins - 3 Rnds - 10 V-Sit, 15 SitUp. In 5 Mins - 3 Rnds - 15 Goblet Squat (24/16), 20 Squat

Wednesday 22 Nov - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Strength - Clean & Jerk Complex

Tuesday 21 Nov - 40 Min AMRAP - 2 Rope Climb, 4 Strict HandStand PushUp, 6 Strict Toes To Bar, 8 Seated Dumbbell Press (15/10), 10 Cal Row or Bike

Every 5 Mins - Rest for 1 Min

Monday 20 Nov - 1 Min AMRAP - Double Under. 2 Min AMRAP - WallBall. 3 Min AMRAP - HandStand PushUp. 4 Min AMRAP - 6 Step Up (16/12), 12 KettleBell Snatch (16/12). 5 Min AMRAP - SitUp. 4 Min AMRAP - 6 Step Up, 12 KettleBell Snatch. 3 Min AMRAP - HandStand PushUp. 2 Min AMRAP - WallBall. 1 Min AMRAP - Double Under

Sunday 19 Nov - Open Gym 2-4pm

Saturday 18 Nov - Team of 3 WOD - 10 Min AMRAP - Rowing and Burpees. 2 Min Rest. 10 Min AMRAP - KettleBell Swings and Box Jumps. 2 Min Rest. 10 Min AMRAP - Wall Balls and Bar Hang

Friday 17 Nov - Death By - Strict PullUp. Death By - Thruster (40/30). Death By - DoubleUnder

Thursday 16 Nov - OverHead Squat - 3-3-3. Front Squat - 2-2-2

Static Holds - HandStand Hold, L-Sit, Bar Hang

Wednesday 15 Nov - 5 DeadBall DeadLift, 30 Dumbbell Squat Clean (20/15), 20 Burpee, 10 DeadBall DeadLift, 20 Dumbbell Squat Clean, 20 Burpee, 15 DeadBall DeadLift, 10 Dumbbell Squat Clean, 20 Burpee

Strength - Press

Tuesday 14 Nov - In 10 Mins - Run 1K, Max Distance HandStand Walk. In 10 Mins - Run 1K, Max Strict MuscleUps. In 10 Mins - Run 1K, Max Triple Unders

Monday 13 Nov - 50 Hang Power Clean (50/35), 50 Squat, 40cal Row or Bike, 40 Squat, 30 PullUp, 30 Squat

Skills WOD - Pistol, Shin Hop, Frog Stand

Sunday 12 Nov - Open Gym 2-4pm

Saturday 11 Nov - 1K Run, 50 WallBall, 40 Dumbbell Snatch (20/15), 30 V-Sit, 20 Wall Climb, 30 V-Sit, 40 Dumbbell Snatch, 50 WallBall, 1K Run

Good luck to Sammy competing at The Torian Pro this weekend in Brisbane

Friday 10 Nov - Every 2 Min - 12 Mins - Max Seated KettleBell Press

Strength - 10m 1RM Yolk Carry

Thursday 9 Nov - 12 Min AMRAP - 10 Power Snatch, 10/7 Dip

Strength - Snatch

Wednesday 8 Nov - 6 Rnds - 1 Min - Row, 1 Min - SitUps, 1 Min - 10m Shuttle Run, 1 Min Rest

Tuesday 7 Nov - 7 Knees To Elbows, 14 Sumo DeadLift High Pull (32/24), 21 PushUp, 400m Run, 21 PushUp, 14 Sumo DeadLift High Pull, 7 Knees To Elbows, 100 Lunge Step

Strength - Back Squat

Monday 6 Nov - 2 Rnd - 15 Clean & Jerk (60/40), 10 Burpee Box Jump Over, 50 Double Under

Strength - Clean & Jerk

Sunday 5 Nov - Open Gym 2-4pm

Saturday 4 Nov - Trans-Tasman Challenge

The 6th Annual Trans - Tasman Challenge is today

A competition held between CFD and MaD CrossFit (Wellington, NZ)

There are 3 WOD's, revealed on the day. 

Session times will run as normal but will go for about 30mins longer.

Don't miss this, it's a fun comp with no pressure!

Rob's weightlifting session is still on at 2pm

Friday 3 Nov - 'Nate' - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Thursday 2 Nov - 0-5 Min - 400m Run, Max Box Jump Over. 5-10 Min - Max Hang. 10-15 Min - 500m Row, Max Box Jumps. 15-20 Min - Max Hollow Hold. 20-25 Min - 15 Cal Bike, Max Box StepUp. 25-30 Min - Max OverHead Squat Hold (20/15)

For the Hang, Hollow Hold and OverHead Squat Hold you are accumulating as much time as possible within the 5min time frame