Thursday 1 Nov - 12 Min AMRAP - 10m HandStand Walk, 50m DeadBall Carry (60/40), 20 Box Jump Over

Skills WOD - 9 Min AMRAP - 2 Forward Roll, 4 Rotational Toes To Bar, 6 Pistol Squat
Rowvember starts today. Details on the whiteboard. 

Wednesday 31 Oct - 21 GHD SitUp, 15 OverHead Squat (60/40), 400m Run, 15 GHD SitUp, 12 OverHead Squat, 200m Run, 9 GHD SitUp, 9 OverHead Squat

Strength - Snatch Complex

Tuesday 30 Oct - Front Squat - 3-3-3-3

Partner Finisher - 7 Min AMRAP -10 Burpee, 30 Single Skip

Monday 29 Oct - EMOM - 5 Mins - 9m KettleBell Front Rack Lunge. EMOM - 5 Mins - 10 V-Sit. EMOM - 5 Mins - 15/10cal AirBike. EMOM - 5 Mins - 15/10 PushUp

Skills WOD - 2 Min AMRAP - HandStand Walking. 2 Min AMRAP - Strict MuscleUp

Sunday 28 Oct - Open Gym 2-4pm

Saturday 27 Oct - 4 Rnd - 1 Min - WallBall, 1 Min - Toes To Bar, 1 Min - DeadBall DeadLift (60/40), 1 Min - Box Jump, 1 Min - KettleBell Snatch (16/12), 1 Min - Burpee, 3 Min Rest

Friday 26 Oct - 12 Min AMRAP - 5 MuscleUp, 10 Dumbbell Squat Snatch (20/15), 15 HandStand PushUp

Skill - MuscleUp Technique and Progressions

Thursday 25 Oct - 10cal SkiErg, 20 PullUp, 30 Hang Power Snatch (40/30), 40m SledPush (80/60), 30 Push Press (40/30), 20 PullUp, 10cal SkiErg

Thanks to Ross Forte Photography for the comp photos

Strength - Turkish GetUp

Wednesday 24 Oct - 10 Rnds of 1 Min Work/30 Sec Rest - 10 DeadLift (60/40), 10 Power Clean, 10 Push Jerk

Strength - Clean & Jerk Complex

Tuesday 23 Oct - ‘Partner WOD’ - 32 Min AirBike

1 Works, 1 Rests, Swap Every Minute

Monday 22 Oct - 4 Rnd - 10 Knees To Elbows, 30 Squat. 3 Rnd - 200m Farmers Carry (24/16), 25 PushUp. 2 Rnd - 30 Dumbbell Push Press (15/10), 20 V-Sit

Skills WOD - 2 Min of Each - HandStand Walking, MuscleUp, Triple Under

Sunday 21 Oct - Open Gym 2-4pm

Free Intro Session 10am Today

Saturday 20 Oct - In 10 Mins - Run 1K then AMRAP 10 Wall Ball, 10 Box Jump. 3 Min Rest. In 10 Min - 300 Double Under then AMRAP 10 KettleBell Swing (24/16), 10 SitUp. 3 Min Rest. In 10 Min 60/40 cal AirBike then AMRAP 10 Dumbbell Snatch (20/15), 10 Burpee

Friday 19 Oct - 50 Plate Ground To OverHead (20/15), 400m Run, 50 KettleBell DeadLift (32/24), 400m Run, 20 DeadBall Over Shoulder (60/40), 200m Run, 20 MedBall SitUp, 200m Run

Skills WOD - 8 Min AMRAP - 7.5m HandStand Walk, 2 Rope Climb

Thursday 18 Oct - ‘Choose You Own Tabata’ - Choose 4 of the following - Squat, PushUp, PullUp, SitUp, Pistol Squat, HandStand PushUp, Bar MuscleUp, V-Sit

Wednesday 17 Oct - 4 Rnd - 1 Min - Row, 1 Min - Dips, 1 Min Rest

Strength - Back Squat

Tuesday 16 Oct - 3RM OverHead Squat. 3RM Hang Snatch

Monday 15 Oct - In 32 Mins - 2 Rnd - 27 Toes To Bar, 3 DeadLift (100/70), 27 Box Jump Over, 3 DeadLift, 27 GHD Hip Extension, 3 DeadLift. In any time remaining - 1RM DeadLift

Sunday 14 Oct - Open Gym 2-4pm

Saturday 13 Oct - On The Minute - 30 Mins - 3 Box Jump, 3 Burpee, 3 KettleBell Swing (24/16)

Friday 12 Oct - Partner WOD - 32 Min Run

One Works, One Rests. 

Thursday 11 Oct - 3 Rnd of 3 Min Work/ 2 Min Rest - 5 Thruster (50/35) 10 Over The Bar Burpee

Strength - Tempo Back Squat

Wednesday 10 Oct - 5 Rnd - 15/10 Cal AirBike, 10 PullUp, 5 Power Snatch

Strength - Power Snatch

Tuesday 9 Oct - 17 Min AMRAP - 6 Dumbbell Press (20/15), 12 V-Sit, 18 PushUp, 24 SitUp

Strength - Dumbbell Bench Press

Monday 8 Oct - In 14 Mins - 5 Rnd - 50 Double Under, 15m OverHead Lunge (22.5/15). In 14 Mins - 50/40 Cal Row, 25 WallBall

Aaron, Tai, Jess and Sammy representing CFD at the CrossFit Abode pairs comp on the weekend. Incredible effort, very inspirational, well done!

Sunday 7 Oct - Open Gym 2-4pm

Saturday 6 Oct - 3 Min AMRAP - Slam Ball, 1 Min Rest, 3 Min AMRAP - Dumbbell Hang Clean & Jerk (22.5/15), 1 Min Rest, 3 Min AMRAP - AirBike, 1 Min Rest, 3 Min AMRAP - Wall Climb, 1 Min Rest, 3 Min AMRAP - Rope Climb, 2 Min Rest. 15 Min AMRAP - 3 Rope Climb, 5 Wall Climb, 15/10cal AirBike, 20 Dumbbell Hang Clean & Jerk, 30 Slam Ball

Friday 5 Oct - 20 Squat Clean (60/40), 20 Squat Clean (80/55), 20 Squat Clean (102/70)

This WOD is from the 2018 Team Series but will be done as an individual effort

Thursday 4 Oct - Partner WOD - 32 Min Row. Swap Every 2 Min. 1 Works, 1 Rests

Wednesday 3 Oct - 0-4 Min - Max Unbroken Toes To Bar, 4-8 Min - Max Unbroken Thruster (40/30), 8-12 Min - Max Unbroken Strict PullUp, 12-16 Min - Max Unbroken Double Under, 16-20 Min - Max Unbroken HandStand PushUp, 20-32 Min - 4RM DeadLift

Tuesday 2 Oct - 7 Rnd - 7 Push Jerk (60/40), 7 PullUp, 200m Run

Strength - Push Jerk