Sunday 1 Jul - Open Gym 2-4pm

Sammy, Tai and Marii checking our Rainer’s CrossFit gym in Estonia

Saturday 30 Jun - 15 Rnd - 5 PullUp, 7 WallBall. 2 Min Rest. 15 Rnd - 5x 10m Shuttle Run, 7 Burpee

Well done to the CFD weightlifters from last weekends comp. Also a very big thank you to Gwyneth and Rob who bar loaded for both sessions. 

The next NTWA comp will be Sunday 16th Sep at CrossFit Palmerston

Friday 29 Jun - 50 Sumo DeadLift (100/70), 50 HandStand PushUp, 100m DeadBall Carry (60/40)

Finisher - 2 Min AMRAP - DeadBall Over Shoulder (60/40), 1 Min Rest, 2 Min AMRAP - AirBike, 1 Min Rest, 2 Min AMRAP - KettleBell Snatch (24/16)

Thursday 28 Jun - In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Box Jump (70/60). In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Ring Dip. In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Strict Toes To Bar. Then 4 Rnd - 1 Min Seated Press (20/15), 1 Min Rest, 1 Min Knees To Elbows, 1 Min Rest

Wednesday 27 Jun - 1.6k Run, 140 Squat, 120 SitUp, 100 Double Under, 80m Sled Push (60/40), 60 PushUp, 40 MedBall SitUp, 20 Dumbbell Squat Clean (20/15)

Tuesday 26 Jun - ‘Partner WOD’ - 14 Min AMRAP - 200m Row, 15m Crawl, 15m Reverse Bear Crawl. 3 Min Rest. 14 Min AMRAP - 200m Row, 15m KettleBell Front Rack Lunge (16/12), 15m Lunge

Monday 25 Jun - ‘Fran’ - 21-15-9 - Thruster (40/30), PullUp

Strength - Thruster Complex

Sunday 24 Jun - Weightlifting Meet 11am

There will be no open gym today due to The NTWA comp being held from 11am at CFD. Come in and watch though, it may inspire you to register next time!

Saturday 23 Jun - 'Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Beach WOD!! 

8:30am and 4pm at Casuarina Beach.

 Park in the car park before De la Plage

Friday 22 Jun - Death By - Box Jump Over. Death By - Dumbbell Press (15/10)

Saturday will be a beach WOD.

8:30am and 4pm at Casuarina Beach.

Thursday 21 Jun - 3 Rnd - 10 Back Squat (60/40), 15 Toes To Bar

Strength - Back Squat

Wednesday 20 Jun - 5 Rnd - Min 1 - 1 DeadLift (120/80), Min 2 - 2 Rope Climb, Min 3 - 3 Wall Climb, Min 4 - Max Double Under, Min 5 - Rest

Tuesday 19 Jun - 12 Min AMRAP - 15 OverHead Squat (50/35), 10 Power Clean, 5 Power Snatch

Monday 18 Jun - ‘2017 Online Qualifier’ - 100 Dumbbell Snatch (22.5/15), 80cal Row, 60 Burpee, 40 Muscle Up

Sunday 17 Jun - Open Gym 2-4pm

Free Introductory Session 10am 

Saturday 16 Jun - ‘Fight Gone Bad’ - 3 Rnd - 1 Min - WallBall, 1 Min - Sumo DeadLift High Pull (35/25), 1 Min - Box Jump, 1 Min - Push Press (35/25), 1 Min - Row, 1 Min - Rest

Friday 15 Jun - ‘Annie’ 50-40-30-20-10 - Double Under, SitUp

Skills WOD - 18 Min AMRAP - 14 Pistol Squat, 10m HandStand Walk, 4 Under/Over, Max Unbroken Toes To Bar

Thursday 14 Jun - 4 Rnd - 12 WallBall, 10 PushUp, 10 Cal AirBike

Strength - Bench Press and Dip

Wednesday 13 Jun - Row 600m, Rest 2 Min, Row 500m, Rest 2 Min, Row 400m, Rest 1 Min, Row 300m, Rest 1 Min, Run 800m, Rest 2 Min, Run 600m, Rest 2 Min, Run 400m, Rest 1 Min, Run 200m

Tuesday 12 Jun - 7 Min AMRAP - 3 Bar Muscle Up, 3 Clean & Jerk (70/50)

Strength - Clean & Jerk

Monday 11 Jun - Partner WOD - 100 Dumbbell Snatch (20/15), 80 Burpee Box Jump, 100cal AirBike, 80 GHD Back Extension, 100m Sled Push (100/70)

1 Partner Works, 1 Rests, Swap Every Minute.

Session times today are 8:30am and 4pm

Sunday 10 Jun - Open Gym 2-4pm

Saturday 9 Jun - 10 Rnd - 10 WallBall, 5 PullUp. 10 Rnd - 10 KettleBell Swing (24/16), 5 PushUp. 10 Rnd - 2 DeadBall Over Shoulder (60/40), 5 Box Jump

Friday 8 Jun - In 36 Min - 2 Rnd - 1K Run, 3 Min Rest, 1K Row, 3 Min Rest - Max Strict PullUps in any remaining time

Thursday 7 Jun - 0-14min - 3RM Front Squat, 14-16min - 2 Min AMRAP at 50%, 16-18min - Rest, 18-32min - 3RM DeadLift, 32-34min - 2 Min AMRAP at 50%

Wednesday 6 Jun - 15 Ring PushUp, 10 Power Snatch (50/35), 100 Double Under, 10 Ring PushUp, 10 Power Snatch, 75 Double Under, 5 Ring PushUp, 10 Power Snatch, 50 Double Under

Tuesday 5 Jun - 20 Min AMRAP - 1 Rope Climb, 14 Burpee

Strength - Press

Monday 4 Jun - 3 Rnd - 400m Run, 50 Squat, 40 SitUp, 30 Hang Power Clean (50/35)

Sunday 3 Jun - Open Gym 2-4pm

Day 3 Regionals, lets go Sammy!

Saturday 2 Jun - 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