Tuesday 1 Jan - Open Gym 11am - 3pm

Monday 31 Jan - 31 Min AMRAP - 20 Single Arm Dumbbell Thruster (22.5/15), 18 Cal (any machine), 20 KettleBell Swing (24/16), 19 PushUp. EMOM - 1 Burpee

8:30am only
Drinks (BYO) and Pizza from 7pm - Midnight. There will also be a duke box and karaoke so warm up those singing voices!

Sunday 30 Dec - Open Gym 2-4pm

Saturday 29 Dec - In 35 Min - 5 Rnd - 10 Toes To Bar, 15 WallBall, 200m Farmers Carry (24/16). In any remaining time - 3RM Shoulder To OverHead

8:30am and 4pm

Friday 28 Dec - ‘Annie’ - 50-40-30-20-10 - Double Under, SitUp

5:30am, 9:15am, 4pm, 5pm
Strength - Back Squat

Thursday 27 Dec - Tabata - 100cal AirBike, 80 Hang Power Clean (40/30), 60 Dumbbell Push Jerk (22.5/15), 40 Box Jump

5:30am, 9:15am, 4pm, 5pm

Wednesday 26 Dec - Hopper Deck

8:30am and 4pm 

The Hopper Deck is a deck of cards with a different workout on each one. We pick a card from the deck and read out the WOD. If one person in the group says 'no' the group will do 10 burpees, then pick another card. We will continue to draw cards until nobody in the group says no. You can only say no once! 

Tuesday 25 Dec - Merry Xmas Everybody!

Relax, enjoy the day, eat as much food as possible.

Monday 24 Dec - CFD 12 Days of Xmas - 1 Muscle Up (or wall climb) 2 DeadBall Over Shoulder (60/40), 3 Devils Press (15/10), 4 Power Clean (50/35), 5 cal AirBike, 6 HandStand PushUp (or pushup) 7 Dumbbell StepOver (15/10), 8 Burpee Box Jump, 9 cal Row, 10 Toes To Bar, 11 Thruster (50/35), 1 Mile Run

8:30am Session Only
The WOD goes just like the song - 1 Muscle Up. 2 DeadBall Over Shoulder, 1 MuscleUp. 3 Devils Press, 2 DeadBall Over Shoulder, 1 Muscle Up and so on until the last round where you work back through the entire list.
There will be fruit, beer and cider after the WOD to celebrate the season.

Sunday 23 Dec - Open Gym 2-4pm

Saturday 22 Dec - In 10 Mins - 1K Row, 50 PullUp, Max Burpee. 2 Min Rest. In 10 Mins - 1K Row, 50 PushUp, Max KettleBell Swing (32/24). 2 Min Rest. In 10 Min - 1K Row, 50 Hang Power Snatch (30/20), Max DeadLift (100/70)

Friday 21 Dec - 30 Min AMRAP - 90 Lunge Step, 70 Lateral Jump, 50 Medball Clean, 30 Box Jump Over, 10 Under/Over

Every 5 Mins - 200m Run

Thursday 20 Dec - 100 Dumbbell Press (15/10) - Every time you rest - 10 V- Sit

Skill - HandStand Walking

Wednesday 19 Dec - 50 Back Squat (50/35), 40 Front Squat (50/35), 30 OverHead Squat (50/35)

Skills WOD - 7 MinAMRAP - 1 Rope Climb, 3 Shin Hop, 6 Pistol Squat

Tuesday 18 Dec - 3 Rnd - In 4 Mins - Run 400m, Max HandStand PushUp. 3 Rnd - In 4 Mins - 30/20cal AirBike, Max MuscleUp (Ring or Bar)

90sec Rest After Each Round

Monday 17 Dec - EMOM - 4 Rnds - 1 Legless Rope Climb. EMOM - 4 Rnds - 10 Burpee. EMOM - 4 Rnds - 10 Toes To Bar. EMOM - 4 Rnd - 15 WallBall. EMOM - 10 Rnd - 1 Power Clean

EMOM - Every Minute, On The Minute

Sunday 16 Dec - Open Gym 2-4pm

Saturday 15 Dec - In 32 Mins - 50-40-30-20-10 - Slam Ball, 20-18-16-14-12 - AirBike (cal), 10-8-6-4-2 - Wall Climb, 5-4-3-2-1 - Rope Climb. In any time remaining - Max Strict PullUp

Friday 14 Dec - Partner WOD - 22 Min AMRAP - 250m Row, 8 Burpee Over Rower

Strength - On The Minute - 10 Mins - 1 Snatch ( Power or Squat)

Thursday 13 Dec - 12 Min AMRAP - 5 KettleBell Snatch (right) (24/16), 5 KettleBell OverHead Squat, 10 KettleBell Swing, 5 KettleBell Snatch (left), 5 KettleBell OverHead Squat, 10 KettleBell Swing

Strength - Turkish GetUp

Finisher - Core WOD

Wednesday 12 Dec - 15 DeadLift (105/70), 200m Run, 10 DeadLift (120/80), 200m Run, 5 DeadLift (135/90), 200m Run

Strength - 3RM DeadLift

Skill - HandStand Walk

Tuesday 11 Dec - 15 Min AMRAP - 25 Toes Thru Rings, 50 Plate Over Head Lunge (20/15), 75 SitUp, 100 Double Under

Strength - Seated Press.

 Finisher - 3 Rnd - 30sec Ring Dip, 30sec Rest

Monday 10 Dec - 25 Burpee PullUp then 7 Rnd - 7 Thruster (40/30), 7 Box Jump then 25 Burpee PullUp

Strength - PullUp

Sunday 9 Dec - Open Gym 2-4pm

Saturday 8 Dec - Partner WOD - 40 Min AMRAP - 100 WallBall, 100 Burpee, 100 Box Step Over (20/15)

One partner works, one rests, swap every minute

Friday 7 Dec - ‘Nancy’ - 5 Rnd - 400m Run, 15 OverHead Squat (40/30)

Strength - Snatch Complex

Thursday 6 Dec - ‘The Big Tom’ - 30-25-20-15-10 - AirBike, 15-12-9-6-3 - Bench Press (70/45), 5-4-3-2-1 - Bar MuscleUp

Wednesday 5 Dec - 6 Rnds - 1 Min - PushUp, 1 Min - Squat, 1 Min - SitUp, 1 Min - Ring Row, 2 Min - Rest

Tuesday 4 Dec - In 20 Mins - 1K Farmers Carry (24/16), Max Double Unders

Skill - HandStand Hold

Monday 3 Dec - 9 Min AMRAP - 10 Toes To Bar, 15/10cal Row, 20 Dumbbell Snatch (22.5/15)

Strength - Back Squat

A Few Announcements!

1. Rowvember Winners are Harry (145,640) and Lol (140,774). Runners up Kienle (136,096) and Nina (138,569). Special mention to those who consistently rowed 20 mins everyday - Josephine, Maria and Amber.

2. The Trans Tasman Challenge Banner remains at CFD. Well done to everyone who contributed to the gyms score, securing us the win!

3. Session timings over the Xmas period have been posted.

Sunday 2 Dec - Open Gym 2-4pm

Well done Ruby, Jess, Rob, Alex, Kieren and Karlee for the great lifting at last weekends comp. 

The next one is the Australia Day long weekend.