Saturday 1 Feb - ‘Partner WOD’ - 100 Dumbbell Box Step Over (22.5/15). 10 Rnds - 8 Toes To Bar, 8 Thruster (50/35). 10 Rnds - 15/10cal Row, 1 Rope Climb. 10 Rnds - 8 HandStand PushUp, 8 KettleBell Swing (32/24)

This WOD can be done solo if you prefer to work alone.
Thanks to Em for another great Saturday WOD!

Friday 31 Jan - In 15 Mins - 10cal SkiErg, 200m Run, 10cal AirBike, 200m Run, 50 Double Under, 200m Run, 10cal Row, 200m Run. In any time remaining - Burpee Box Jumps

Strength - Snatch with Death By OverHead Squat

Thursday 30 Jan - 30sec Work/30sec Rest - 10 Rnds - HandStand PushUp, 10 Rnds - Ring Muscle Up, 10 Rnds - Pistol Squat

Wednesday 29 Jan - In 10 Min - 10-1 - Box Jump Over, Toes To Bar. In 10 Min - 10-1 - Hang Power Clean (50/35), Shoulder To OverHead

Strength - Hang Power Clean and Shoulder To OverHead

Tuesday 28 Jan - 12 Min AMRAP - 3 Rope Climb, 30 Slam Ball, 3 Wall Climb, 30 Dumbbell Snatch (22.5/15)

Strength - Back Squat

Monday 27 Jan - Partner WOD - In 40 Mins - 1K MedBall Carry, 52 MedBall SitUp, 100 cal AirBike, 52 Dumbbell Clean & Jerk (22.5/15), 100 cal Row, 52 Goblet Squat (24/16). In any time remaining - AMRAP - 5 MedBall SitUp, 4 Dumbbell Clean &Jerk, 3 Goblet Squat

Congratulations to these legends (and Brody) for lifting in the Australia Day comp.
You all did very well and CFD is so proud!
Also huge thanks to Claudia and Sammy for bar loading and Em for refereeing.
Session times today are 8:30am and 4pm.

Sunday 26 Jan - 10am Weightlifting Competition.

Today from 10am CFD is hosting the NTWA Australia Day Weightlifting Meet. 

Come in and cheer on the CFD and other local lifters. 

For most of them it is their first comp so it would be great to have a big crowd.

There will be no open gym today. 

Saturday 25 Jan - 15 Min Up Ladder - Box Jump (70/60), KettleBell Swing (32/24), V-Sit. 3 Min Rest. 15 Min Up Ladder - WallBall, Burpee PullUp, V- Sit

Friday 24 Jan - 10 Rnds - 6 Dumbbell Squat Snatch (22.5/15), 4 Chest To Bar PullUp

Strength - DeadLift

Thursday 23 Jan - 22 Min AMRAP - 100 Double Under, 100m Row, 30 Hollow Rock, 30 PushUp

Skills WOD - 10 Min AMRAP - 9m HandStand Walk, 6 Strict HandStand PushUp, 3 Rope Climb

Wednesday 22 Jan - 100 Push Press (40/30) - Every Break do 10 Pistol Squat

Strength - PullUp and Turkish GetUp

Tuesday 21 Jan - 400m Run, 100 Squat, 400m Run, 80 SitUp, 400m Run, 60 Burpee, 200m Run, 40 Box Jump, 200m Run, 20 Toes Thru Rings, 200m Run, 10 Wall Climb

Monday 20 Jan - 15 Min Up Ladder - Front Squat (60/40), Ring Dip, KettleBell DeadLift (32/24)

Strength - Front Squat

Sunday 19 Jan - Open Gym 2-4pm

Saturday 18 Jan - Partner WOD - 4 Rnd - 2 Min AMRAP - AirBike, 2 Min AMRAP - Dumbbell Thruster (15/10), 2 Min AMRAP - Row, 2 Min AMRAP - WallBall

One work, one rest, swap whenever.

Friday 17 Jan - 3 Rnds - 3 Hang Snatch (60/40), 3 MuscleUp

Strength - Hang Snatch.

Finisher - 7 Min AMRAP - Partner AirBike (swap every 30 seconds).

Thursday 16 Jan - In 32 Mins - 1K Run, 100 Double Unders, 500m Row, 50 Thruster (20/15). In any time remaining build to a 1RM Thruster

Wednesday 15 Jan - EMOM - 8 Rnd - Min 1 - 3 Back Squat, Min 2 - 2 Turkish Get Up, Min 3 - 10 Cal (Row, Bike or Ski), Min 4 - Rest

Tuesday 14 Jan - 5 Rnds - 2 Power Clean, 4 Front Rack Lunge, 6 Over The Bar Burpee

Strength - Power Clean and Front Rack Lunge

Monday 13 Jan - 12 Min AMRAP - 20 Sumo DeadLift High Pull (32/24), 15 Box Jump, 10 Toes To Bar, 5 HandStand PushUp

Strength - OverHead Squat

Sunday 12 Jan - Open Gym 2-4pm

Saturday 11 Jan - 100 Press (20/15), 100 SitUp, 100 KettleBell Front Rack Lunge (16/12), 100 cal Row. *Every 3 Mins - 10 PullUp

Friday 10 Jan - 15-10-5 - DeadLift (100/70), HandStand PushUp. * 50 Double Unders After Each Set

Skills WOD - 12 Min AMRAP - 18m HandStand Walk, 12 Pistol Squat, 6 MuscleUp

Thursday 9 Jan - 20 Min AMRAP - 75/50cal AirBike, 40 PushUp, 30 PullUp, 20x10m Shuttle Run, 10x10m Farmers Carry (32/24)

Wednesday 8 Jan - 4 Rnds - 1 min - Dumbbell Thruster (22.5/15), 1 Min - Box Step Up, 1 Min - Rest. 4 Rnd - 1 Min - Goblet Squat (24/16), 1 Min - KettleBell Swing, 1 Min - Rest. 4 Rnds - 1 Min - Plate Ground To OverHead (20/15), 1 Min - Russian Twist, 1 Min Rest

Tuesday 7 Jan - 5 Rounds - 200m Run, 3 Rope Climb, 250m Row, 3 Wall Climb. In any time remaining - AMRAP - 5 KettleBell RollUp, 2 Turkish Get Up (16/12)

Monday 6 Jan - EMOM - 3 Hang Power Snatch (40/30), Death By Burpee Over Bar. EMOM - 3 Toes To Bar, Death By WallBall

EMOM - Every Minute, On The Minute

Death By - Add an extra rep every minute

For those returning from holidays just a reminder to be kind to yourself for the first week or two back at CFD. It will be enough to just move. Don’t go too heavy or too hard. Don’t put pressure on yourself to get back to where you were quickly. Just show up. Let’s make 2020 the year of consistency rather than making unrealistic new years resolutions. That is were long lasting success lies

Sunday 5 Jan - Open Gym 2-4pm

Saturday 4 Jan - Partner WOD - In 35 Mins- Partner WOD - 800m Run,80 SitUps, 600m Run, 60 Power Clean (60/40), 400m Run, 40 Burpee. In any time remaining - AMRAP - 10 Box Jump Over, 5 Cal (Bike, Row or Ski)

Friday 3 Jan - 3RM Back Squat. Jerk Complex

Session times today are 5:30am, 9:15am, 4pm and 5:30pm

Thursday 2 Jan - ‘Helen’ - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Sessions times today are 5:30am, 9:15am, 4pm, 5pm and 6pm

Skill - HandStand Walking

Finisher - 4 Min AMRAP - Man Makers