Thursday 1 Aug - 2 Rnds - In 4 Mins - 400m Run, Max Cal AirBike. 2 Min Rest. 2 Rnds - In 4 Mins - 400m Run, Max Row. 2 Min Rest. 2 Rnds - In 4 Mins - 400m Run, Max Double Under

Wednesday 31 Jul - EMOM - 10 Mins - Press. 2 Min Rest. EMOM - 10 Mins - Back Squat. 2 Min Rest. EMOM - 10 Min - DeadLift

Tuesday 30 Jul - 7 Min AMRAP - 3 Rope Climb, 12 Pistol Squat, 12 PullUp, 3 Strict HandStand PushUp

Strength - Dumbbell Clean & Jerk Ladder

Finisher 7 Min Abs - 20 SitUp, 20 Russian Twist, 20sec L-Sit

Monday 29 Jul - In 32 Mins - ‘Nancy’ - 400m Run, 15 OverHead Squat (40/30). In any time remaining - Build to a heavy set of 1 Snatch, 3 OverHead Squat

1,000 Burpees, what a great day!

Here is the link for Emily’s charity 

I didn’t do 1,000 burpees

Sunday 28 Jul - Open Gym 2-4pm

Saturday 27 Jul - Partner WOD - 100 Dumbbell Snatch (22.5/15), 200m Run, 80 Burpee Box Jump, 200m Run, 60cal AirBike, 200m Run, 40 Wall Ball 2-for-1’s, 200m Run, 20 Wall Climb, 200m Run, 10cal SkiErg, 200m Run

1,000 Burpees kicks off at 11am. 

Bring whatever you need to stay fueled and hydrated for anywhere from 90 mins to 3 hrs. 

The regular Saturday sessions are still on.

Here is the link to donate to Emily’s Rickshaw Run Fundraiser 

Friday 26 Jul - 1K Run then 21-15-9 - Weighted Box Step Up (22.5/15), Box Jump. 21-15-9 - KettleBell Snatch (24/16), Toes To Bar. 21-15-9 - Thruster (35/25), PushUp

Today is a public holiday. 

Session times are 8:30am and 4pm

Thursday 25 Jul - 35 Min AMRAP - 200m Farmers Carry (24/16), 20 Box Jump Over, 15 V-Sit, 10 GHD Back Ext, 5 Under/Over

Wednesday 24 Jul - In 10 Mins - 20-15-10-5 - PullUp, 50-40-30-20-10 - Squat. In 10 Mins - 20-15-10-5 - Ring Dip, 50-40-30-20-10 - Walking Lunge

Strength - Push Press
CFD Run Squad - Helen, Gen, Amber, Ali, Maria, Rochelle, Mel and Steph

Tuesday 23 Jul - ‘The Ghost’ - 6 Rnd - 1 Min Row, 1 Min Burpee, 1 Min Double Under, 1 Min Rest

Skills WOD - 10 Min AMRAP - 3 Strict HandStand PushUp, 6 L- PullUp, 9m HandStand Walk,

Monday 22 Jul - 10 Rnd - 10 WallBall, 5 Power Clean (75/50), 1 MuscleUp

Strength - Clean & Jerk Complex

Sunday 21 Jul - Open Gym 2-4pm

Saturday 20 Jul - 1K Run, 20 WallClimb, 40 PullUp, 60 HandStand PushUp, 80 Dumbbell PushPress (15/10), 100 PushUp, 120 KettleBell Swing (24/16), 140 SitUp

Partition the reps as required
This WOD can be done solo or with a partner

Friday 19 Jul - 100m Run, 100m Lunge Walk, 50m Bear Crawl, 50m Broad Jump, 30m Reverse Bear Crawl, 30m Crab Walk

Skills WOD - 5-4-3-2-1- Rope Climb, 20-18-16-14-12 - Pistol Squat

Thursday 18 Jul - In 32 Min - DeadLift - 20 (90/60) - 16 (100/70) - 12 (120/80) - 8 (130/90) - 4 (150/100). Run 400m After Each Set. In any time remaining 1RM DeadLift

Wednesday 17 Jul - 12 Min AMRAP - 3 Snatch (60/40), 6 Clean (60/40), 9 Over The Bar Burpee, 12 Knees To Elbows

Strength - Split Snatch

Tuesday 16 Jul - 6 Rnd - 30 sec Bench Press, 30 sec Rest, 30 sec Strict PullUp, 30 sec Rest

Strength - Bench Press

Monday 15 Jul - 7 Rnd - 7 HandStand PushUp, 7 Hollow Rock, 7 Box Jump

Strength - Front Squat

Sunday 14 Jul - Open Gym 2-4pm

Saturday 13 Jul - In 5 Mins - Run 400m, Max Dumbbell Snatch (22.5/15). 2 Min Rest. In 5 Mins - Row 500m, Max Thruster (40/30). 2 Min Rest. In 5 Mins - 35/25cal AirBike, Max Plate Ground To OverHead (20/15). 2 Min Rest. In 5 Mins - 150 Double Under, Max WallBall.

Friday 12 Jul - 50 Double Under, 40 KettleBell Swing (24/16), 30 SitUp, 20 Hang Power Snatch (50/35), 10 MuscleUp, 20 Hang Power Snatch, 30 SitUp, 40 KettleBell Swing 50 Double Under

Thursday 11 Jul - Death By Burpees (Up), Death By Jumping Squats (Down)

Skill - HandStand Hold and HandStand Walk

Wednesday 10 Jul - 10 Min AMRAP - 20 Sledge Hits, 14m Sled Drag. 2 Min Rest. 10 Min AMRAP - 20 Russian Twist (15/10), 14m Dumbbell OverHead Lunge (15/10). 2 Min Rest. 10 Min AMRAP - 20 Slam Ball Wall Slams, 14m DeadBall Carry (60/40)

Tuesday 9 Jul - 9 Min Up Ladder - Power Clean (60/40), Front Squat, Push Jerk

Strength - Clean & Jerk Complex

Monday 8 Jul - 4 Rnds - In 4 Mins - 10 WallBall, 10 Toes To Bar, 10 PushUp, 10 Box Jump Over, 10 V-Sit

Strength - PullUp and Seated Press

Sunday 7 Jul - Open Gym 2-4pm

Free Intro Session, 10am

Saturday 6 Jul - ‘Partner WOD’- 40 Min AMRAP - 200m Run, 15 Burpee, 15/10cal (Row, Bike or Ski)

Friday 5 Jul - EMOM - 20 Mins - 1 Clean & Jerk

EMOM = Every Minute On The Minute

Thursday 4 Jul - In 33 Min - 1 Rnd - 7 PullUp, 14 OverHead Squat (50/35), 28 Double Under. 1 Min Rest. 2 Rnd - 7 PullUp, 14 OverHead Squat, 28 Double Under. 2 Min Rest. 3 Rnd - 7 PullUp, 14 OverHead Squat, 28 Double Under. In any time remaining - 1 Snatch, 2 OverHead Squat (1RM)

Wednesday 3 Jul - 50-40-30-20-10 - SitUp, Lunge Step

Strength - Back Squat
CFD was well represented on the weekend at both the CrossFit Abode Individual Comp and the NTWA weightlifting meet.
At the CrossFit competition Sammy, Emily and Jess took out the advanced female category with 1st, 2nd and 3rd respectively. Karlee and Tom placed 2nd and 3rd in the intermediate category. Tai 5th in advanced and Daniel 13th in intermediate and the youngest competitor on the floor.
At the weightlifting meet Brody and Darby were both 2nd place, Ruby 3rd. Carl lifted in his first meet and finished 8th with some great lifting.
Great weekend, well done to everyone who competed.

Tuesday 2 Jul - 8 Min AMRAP - 30 Push Press (40/30), 30 Box Jump, 30 Dumbell Push Press (15/10), 30 Box Jump Over

Skills WOD - 9m HandStand Walk, 18 Pistol Squat, 30sec L-Sit Hold