Monday 1 Jul - 2 Rnd - 2 Min WallBall, 2 Min Rest, 2 Min AirBike, 2 Min Rest, 2 Min KettleBell Swing (32/24), 2 Min Rest, 2 Min Row, 2 Min Rest. Then 2 Min - Burpee

There is no 6pm session tonight due to the fireworks

Sunday 30 Jun - 11am - Weightlifting Competition

From 11am CFD will be hosting a NTWA weightlifting meet. Come down and check it out. 

Ladies lift first, the men will start around 12:30pm. There will be no open gym today.

Saturday 29 Jun - 5 Rnds - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24). 800m Run. 5 Rnds - 5 PullUp, 10 PushUp, 15 Squat. 600m Run. 2 Rnds - 30 Box Jump, 30 WallBall. 400m Run

Good luck to the CFDers competing at the CrossFit Abode Individual Comp today. 

If you would like to spectate the action begins at the waterfront from 8am - 11am then at CrossFit Abode from 12pm - 5pm.

Friday 28 Jun - 2 Rnd - 7 Wall Climb, 14 Thruster (60/40)

Strength - Thruster. 

Skill - Rope Climb Variations

Thursday 27 Jun - 10-8-6-4-2 - Strict PullUp, 30-25-20-15-10 - Cal (Bike, Row or Ski)

Skills WOD - 2 Rnd - 3 Min AMRAP - HandStand Walk, 3 Min AMRAP - Pistol Squat, 3 Min AMRAP - HandStand PushUp

Wednesday 26 Jun - ‘Amanda’ - 9-7-5 - MuscleUp, Snatch (60/40)

Strength - Snatch

Tuesday 25 Jun - 12 Min AMRAP - 6 DeadBall Over Shoulder (60/40), 18m DeadBall Carry, 200m Run. 3 Min Rest. 12 Min AMRAP - 12 Weighted Box StepUp (22.5/15), 12 Dumbbell Push Jerk, 250m Row

Skill - HandStand Hold

Monday 24 Jun - 4 Rnd - 6 Bench Press (50/35), 12 Toes To Bar, 18 PushUp, 24 SitUp, 30 Mountain Climber

Strength - Bench Press

Sunday 23 Jun - Open Gym 2-4pm

Saturday 22 Jun - 30 Min Up Ladder - Power Clean (60/40), Over The Bar Burpee (x2). Every 5 Mins - 50 Double Under

Friday 21 Jun - 3 Rnd - 20 Back Squat, 400m Run

Strength - Back Squat

Thursday 20 Jun - ‘Angie’ - 100 PullUp, 100 PushUp, 100 SitUp, 100 Squat

Wednesday 19 Jun - In 20 Mins - 800m Farmers Carry (24/16), 400m Run, 100m DeadBall Carry (60/40) - In any time remaining AMRAP - 10 WallBall, 10 V-Sit

Strength - Turkish GetUp

Tuesday 18 Jun - ‘DT’ - 5 Rnd - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Push Jerk

Strength - Clean & Jerk Complex

Monday 17 Jun - ‘Tabata’ - 10 Rnds - Row, AirBike, 10m Shuttle, Double Under

Sunday 16 Jun - Open Gym 2-4pm

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

Casuarina Beach is the location for the WOD today. 

Park in the carpark before the Surf Club and take the short walking track to the beach. 

After the 8:30am session we will head to Cafe De la Plage for breakfast. 

After the 4pm there will be an eski of icy cold beer.

Bring plenty of water and sun protection.

Friday 14 Jun - Friday 28 Jun - 30 Sec Work/30 Sec Rest - 5 Rnd - Toes To Bar. 2 Min Rest. 5 Rnds - WallBalls. 2 Min Rest. 5 Rnds - Hang Power Snatch (40/30).

Thursday 13 Jun - ‘Diane’ - 21-15-9 - DeadLift (100/70), HandStand PushUp

Strength - Back Squat

Wednesday 12 Jun - 3 Rnds - In 2 Mins - 15/10cal AirBike, Max Burpee Box Step Up. 3 Rnds - In 2 Mins - 300m Row, Max Burpee Over Rower

2 Min Rest After Each Round

Strength - Press

Tuesday 11 Jun - 16 Min AMRAP - 14 Box Jump, 12 Front Squat (50/35), 10 Knees To Elbows, 8 Box Jump Over, 6 OverHead Squat (50/35), 4 Wall Climb

Skills WOD 5-4-3-2-1 - Rope Climb (30 sec L-Sit Hold after each set) 5-4-3-2-1 - Ring MuscleUp (30 sec HandStand Hold after each set)

Monday 10 Jun - 30 Rnds - 4 Burpee, 6 Single Arm Dumbbell Thruster (20/15), 10 Double Under

Session times today are 8:30am and 4pm

Sunday 9 Jun - Open Gym 2-4pm

Saturday 8 Jun - ‘Partner WOD’ - 2 Rnd - 100 KettleBell Swing (32/24), 400m Run, 10 Wall Climb, 400m Run, 100 Dumbbell Snatch (22.5/15), 400m Run, 10 Rope Climb 400m Run. Halve the reps and distance in round 2

1st - Sloths, 2nd - Avengers, 3rd - Strong, Fast, Comfy

Well done to everyone who competed last weekend

Friday 7 Jun - 12 Min AMRAP - 3 Clean & Jerk, 7 PullUp

Strength - Clean & Jerk

Thursday 6 Jun - 300 Double Under, 200 SitUp, 100 Thruster (20/15), 50 Toes To Bar, 25 Burpee

Wednesday 5 Jun - ‘Isabel’ - 30 Snatch (60/40)

Strength - Snatch

Tuesday 4 Jun - In 10 Min - 4 Rnd - 250m Row, 15 PushUp. In 10 Min - 4 Rnd - 15/10cal AirBike, 15/10 Ring Dip. In 10 Min - 4 Rnd - 200m Run, 15 Squat

NorFit 2019

What a great day with the best people!

Thanks to everyone who made it such a huge success.

Monday 3 Jun - 2 Rnd - 30 Box Step Up (22.5/15), 20 Dumbbell Push Jerk (22.5/15), 10 V-Sit

Strength - Weighted Box StepUp

Skills WOD - 7 Min AMRAP - 5 Bar MuscleUp, 20 Pistol Squat

Sunday 2 Jun - Open Gym 2-4pm