Tomorrow Sam, Jess, Tai and Brody Are CFD Cool Cats and Kittens!
Head on over to CrossFit Abode, Swan St, Winnellie to see them compete in a 4 person team comp.
Friday 31 Jul - 500m Row, 25 Bench Press (40/30), 25 Atomic SitUp, 5 Wall Climb, 400m Row, 20 Bench Press, 25 Atomic SitUp, 4 Wall Climb, 300m Row, 15 Bench Press, 25 Atomic SitUp, 3 Wall Climb, 200m Row, 10 Bench Press, 25 Atomic SitUp, 2 Wall Climb, 100m Row, 5 Bench Press, 25 Atomic SitUp, 1 Wall Climb
Wednesday 29 Jul - 18 Min AMRAP - 30 Double Unders, 20 V-Sit, 10 Sumo DeadLift (40/30)
Thursday 23 Jul - 1-2-3-4-5 - Wall Climb, 12-14-16-18-20 - DeadLift (100/70), 30-40-50-60-70 - Double Under
Skills WOD - 6 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat
Tuesday 21 Jul - 3RM Press. 2RM Push Press. 1RM Jerk
Well done to Kwow and Val for taking out first and third at the weightlifting meet on Sunday.
It was one of the few Australian Weightlifting sanctioned competitions to be held this year.
Saturday 18 Jul - In 35 Min 21-15-9 - Row (cal), DeadBall Clean (40/30), Bike (cal), Dumbbell Push Jerk (20/15), Ski (cal). In any time remaining - AMRAP - 5 Burpee Box Jump, 10 Atomic SitUp
Thanks to everyone who tried Claudia’s ice cream and sorbet last weekend. TopEnd End Delights are at Mindil every Sunday from 4pm. They go great with a Darwin sunset!
Thursday 16 Jul - 5 Min Up Ladder - PushUp, 20m DeadBall Carry after each set. 2 Min Rest. 5 Min Up Ladder - Strict PullUp, 20m Farmers Carry after each set. 2 Min Rest. 5 Min Up Ladder - Dumbbell Squat (22.5/15), 20m Dumbbell OverHead Carry after each set.
Skills WOD - 5 Min AMRAP - 2 Ring MuscleUp, 10 Triple Under. 2 Min Rest. 5 Min AMRAP - 2 Bar Muscle Up, 10 Pistol Squat
Wednesday 15 Jul - Muscle Snatch 1-1-1-1-1 OverHead Squat 3-3-3-3-3 Snatch 1-1-1-1-1
Thanks to CFHQ for this WOD
Monday 13 Jul. - 5 Rnds - 20 WallBall, 20 Box Jump, 20 KettleBell Swing (24/16), 20 SitUp, 20cal AirBike
The Devils Mile done and dusted for another year.
Well done to everyone who conquered it for the first time or once again.
Saturday 11 July - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl
Both 8:30am and 4pm will be held at Casuarina Beach.
Put Dripstone Park into google maps. It is the carpark before De La Plage and the Surf Club.
This is a great WOD, don’t miss it. Bring a friend, partner or dog!
Thursday 9 Jul - 20cal Bike, 10 Wall Climb, 20cal Row, 8x 10m Sled Push (90/60), 20cal Ski, 6 Wall Climb, 20cal AirBike, 4x 10m Sled Push, 20cal Row, 2 Wall Climb
Skills WOD - 5 Min AMRAP - 10 Pistol Squat, 20 Double Under
Sunday 5 Jul - Open Gym 2-4pm
FREE ICE CREAM!!!
Head to Mindil Beach Markets anytime between 4pm-8pm tonight (Sunday) and CFD will shout every member an ice cream or sorbet.
The catch is you have to get your photo taken with your ice cream so we can make a collage of CFD members supporting Claudia’s new business.
Saturday 4 Jul - 40 Min AMRAP - 2 Stair and Hill Run, 2 Rnds - 5 Broad Jump, 20 Atomic Sit Up, 30 Lunge Step
This Saturday we will meet in the Doctors Gully car park, where the Fish Feeding is.
After the 8:30am session we can head to The Boat Shed or somewhere else big enough to fit us in for breakfast.
After the 4pm session there will be an eski full of ice cold beer and cider.
Bring plenty of water and a towel or mat for pushups and situps on the grass.
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