Friday 30 Nov - 3 Rnd - 50 KettleBell Swing (24/16), 10 Clean & Jerk (60/40)
Strength - Clean & Jerk Complex
Today is the last day for The Rowvember Challenge. It most certainty has been a challenge!
The pure grit and dedication shown by those who rowed 20 mins everyday has been awe inspiring.
Let’s never do it again!
Thursday 29 Nov - 60 Front Squat (60/40) - Every Minute, On The Minute - 3 Box Jump
Strength - Front Squat
Wednesday 28 Nov - 15-12-9-6-3 - Hang Power Snatch (40/30), Over The Bar Burpee
Strength - Hang Power Snatch
Monday 26 Nov - ‘Wade’ - Run 1200m then 4 Rnd - 12 Strict PullUp, 9 Strict Dip, 6 Strict HandStand PushUp then Run 1200m
If you have a weighted vest, wear it.
Sunday 25 Nov - Open Gym 2-4pm
The final weightlifting meet on the 2018 NTWA calander will be held today at Training For Warriors Gym, 30 Daly St, Darwin.
Ladies lift from 11am, Men from approx 12:30pm. Come in and check it out. Cheer on the CFD crew, along with other local lifters. Who knows, it may even inspire you to enter the next one!
Saturday 24 Nov - The 7th Annual Trans Tasman Challenge
The Trans Tasman Challenge is a competition between CFD and MaD CrossFit, (Wellington NZ).
The winner earns the right to hang the banner in their gym until the following year.
3 workouts over 2 hours will take place in our respective gyms, with the scores of the top 10 finishers contributing to the gyms score.
The workouts will be briefed at 8:30am, 10am and 4pm.
This is a competition for everyone, max participation is encouraged!
Wednesday 21 Nov - 15 Bar MuscleUp, 100 Double Under, 10 Ring MuscleUp, 75 DoubleUnder, 5 Ring HandStand PushUp, 50 Double Under
Skills WOD - 15 Min AMRAP - 9m HandStand Walk, 15 sec Inverted Hang, 21 Pistol Squat
Tuesday 20 Nov - 10-1 - Press (40/30), Dumbbell Squat Clean (20/15), DeadBall DeadLift (60/40)
A massive effort from Sam this weekend at The Torian Pro.
8 gruelling WODs over 2 days, in a stacked field of athletes.
Finishing 16th overall is epic, well done!
Friday 16 Nov - 12 Min AMRAP - 9 Toes To Bar, 18m KettleBell Front Rack Lunge (24/16)
Thursday 15 Nov - ‘Partner WOD’ - 20 Min AMRAP - 10cal SkiErg, 20/15cal Bike, 200m Run
Wednesday 14 Nov - 30 DeadLift (60/40), 30 Power Clean (60/40), 30 Push Jerk (60/40)
Thursday 8 Nov - 2 Rnd - 2 Min AMRAP - Tyre Flips, 2 Min AMRAP - DeadBall Over Shoulder (60/40), 2 Min AMRAP - Standing Sled Drag (30/20), 2 Min AMRAP - Pincer Carry (15/10)
Strength - Sled Push and Farmers Handle Walk
Monday 5 Nov - 3RM Press, 2RM Push Press, 1RM Split Jerk
Finisher - 7 Min AMRAP - 7 Burpee PullUp, 14 Goblet Squat
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