Friday 1 Feb - 100 Dumbbell Snatch (22.5/15), 50m Dumbbell OverHead Lunge (22.5/15), 40 Box Step Up (22.5/15)

Strength - Snatch Complex

Thursday 31 Jan - 5 Min - WallBall, 4 Min - Box Jump Over, 3 Min - AirBike

Strength - DeadLift

Wednesday 30 Jan - 21-15-9 - HandStand PushUp, V-Sit. 21-15-9 - PushUp, SitUp. 21-15-9 - Ring Dip, Strict Toes To Bar

Tuesday 29 Jan - 3 Rnd - In 5 Mins - 5 Clean & Jerk (60/40), 4 Wall Climb, 3 Rope Climb, 2 DeadBall Onto Box, 1x 200m Run

Strength - Clean & Jerk Complex

Monday 28 Jan - OTM 6 Mins - 10 WallBall, Max Burpees. 3 Min Rest. OTM 6 Mins - 10 DeadLift (90/60), Max Over The Bar Burpee. 3 Min Rest. OTM 6 Mins - 100m Row, Max Over The Rower Burpee. 3 Min Rest. OTM 6 Mins - 10 Box Jump, Max Burpee Box Jump

8:30am and 4pm

Sunday 27 Jan - Open Gym 2-4pm

Ruby, Kieran and Daf will all be representing CFD at the weightlifting comp today, hosted by CrossFit Abode. Come on down and check it out, 11am- 2pm

Saturday 26 Jan - In 20 Mins - 1K Run, 2RM Back Squat. 2 Min Rest. In 15 Min - 400m Run, 5RM Back Squat

Friday 25 Jan - 15 Rnd - 5 Power Clean (60/40), 5 Push Jerk, 15 Double Under

Strength - Power Clean and Push Jerk

Thursday 24 Jan - 7 Rnd - 2 Min Snatch, 2 Min Rest. Weight Increases Every Rnd

Wednesday 23 Jan - 7 Min AMRAP - 7 Dumbbell Thruster (15/10), 7 Burpee Box Jump Over

Strength - PullUp and Turkish GetUp

Skills WOD - 7 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat, 3 Rope Climb

Tuesday 22 Jan - 2 Rnd - 30 DeadLift (100/70), 30cal AirBike, 30 KettleBell Swing (28/20), 30 HandStand PushUp, 30 WallBall, 30cal SkiErg

Monday 21 Jan - In 15 Mins - 1K Row, 100 PushUp, Max Bar MuscleUp

Strength - Front Squat

Sunday 20 Jan - Open Gym 2-4pm

Saturday 19 Jan - 1K Run, 50 Plate Ground To OverHead, 800m Run, 40 Burpee, 600m Run, 30 Toes To Bar, 400m Run, 20 Ring Dip, 200m Run, 10 Wall Climb

Friday 18 Jan - 10-1 - OverHead Squat (50/35), 100-10 - Double Under

Strength - OverHead Squat

Thursday 17 Jan - 3 Rnd - 3 Strict PullUp, 6 PushUp, 9 Squat, 12 SitUp. 4 Rnd - 2 Strict PullUp, 4 PushUp, 6 Squat, 8 SitUp. 5 Rnd - 1 Strict PullUp, 2 PushUp, 3 Squat, 4 SitUp

Wednesday 16 Jan - ‘Nate’ - 20 Min AMRAP - 2 Muscle Up, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Strength - Kettlebell Snatch Ladder

Tuesday 15 Jan - Death By Dumbbell Squat (22.5/15)

Strength - Bench Press

Monday 14 Jan - 3 Rnds - In 3 Mins - Row 350m, Max Weighted Box Step Up (20/15). 3 Rnds - In 3 Mins - Run 300m, Max DeadBall Over Shoulder (60/40). 3 Min Rest After Each Round

Sunday 13 Jan - Open Gym 2-4pm

Saturday 12 Jan - Partner WOD - 0-10 Min - 10 WallBall, 10 Sumo DeadLift HighPull (32/24). 10-12 Min - Rest. 12-22 Min - 500m Row, 40 Thruster (20/15). 22-24 Min - Rest. 24-34 Min - 10 Jumping Split Lunge, 10 PushUp

Friday 11 Jan - 5 Min AMRAP - DeadLift (60/40), 5 Min AMRAP - Hang Power Clean (60/40),5 Min AMRAP - Push Jerk (60/40). Every Minuter, On The Minute - 4 Over The Bar Burpee

Strength - DeadLift, Hang Power Clean and Push Jerk

Thursday 10 Jan - 5 Rnds - In 2 Mins - 200m Row, Max Power Snatch (40/30). 90sec Rest after each Round

Skills - HandStand Walking, HandStand PushUps, Triple Unders, Pistol Squat, MuscleUp

Wednesday 9 Jan - 7 Rnd - 7 Knees To Elbows, 7 Dumbbell Push Press (15/10). 3 Min Rest. 7 Rnd - 7 Thruster (40/30), 7 V-Sit. 3 Min Rest. 7 Rnd - 6 Burpee, 1 Rope Climb

Tuesday 8 Jan - Partner WOD - 20 Min AMRAP - 10m KettleBell Front Rack Lunge (24/16), 15/10cal AirBike, 10m Farmers Carry (24/16)

Strength - Press

Monday 7 Jan - 21-15-9 - PullUp, PushUp, Squat, SitUp

Strength - Back Squat

Sunday 6 Jan - Open Gym 2-4pm

Free Intro Session, 10am

Saturday 5 Jan - 2 Rnd - 1 Min WallBall, 1 Min MedBall Clean, 1 Min Squat, 1 Min Rest, 1 Min KettleBell Snatch Right (24/16), 1 Min KettleBell Snatch Left, 1 Min KettleBell Swing, 1 Min Rest, 1 Min Row, 1 Min Bike, 1 Min DoubleUnder, 1 Min Rest, 1 Min SitUp, 1 Min V-Sit, 1 Min Russian Twist (15/10), 1 Min Rest

8:30am and 4pm

Friday 4 Jan -15 Min AMRAP - 50 Double Under, 40 Pistol Squat, 30 Ring PushUp

Strength - Front Squat and Split Jerk

Thursday 3 Jan - 400m Run, 5 Rope Climb, 400m Run, 10 Wall Climb, 400m Run, 15 DeadBall Over Shoulder (60/40), 400m Run, 20 Hang Snatch (35/25), 400m Run, 25 KettleBell DeadLift (32/24)

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

Wednesday 2 Jan - In 10 Mins - 7-1 - Burpee Box Jump, Dumbbell Snatch (22.5/15). 1 Min Rest. In 10 Mins - 7-1 - Burpee PullUp, HandStand PushUp. 3 Min Rest. In 10 Min - 1RM Hang Clean

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