Thursday 1 Oct - ‘Partner WOD’ - In 35 Mins - 150cal Air Bike, 100cal Row, 75x 10m Shuttle Run, 50cal SkiErg. In any time remaining Max distance DeadBall Carry (60/40)

One partner works, one rests, swap every minute.

Wednesday 30 Sep - 7 Round - 15 WallBall, 10 Bench Press (40/30), 2 Rope Climb

 

Tuesday 29 Sep - 21-18-15-12-9-6-3 - Toes To Bar. *200m Run after each set

Skills WOD - 10 Min AMRAP - 2 Forward Roll, 4 Shin Hop, 6 Shoulder Tap, 20sec L-Sit Hold

Monday 28 Sep - 10 Min Up Ladder - Power Snatch (50/35), PushUp

Strength - Snatch and Clean & Jerk

Sunday 27 Sep - Open Gym 2-4pm

 

Saturday 26 Sep - 10-1 - AirBike (cal), Burpee Box Jump Over, Dumbbell Snatch with Lunge Step (22.5/15), Row (cal), Burpee (to target), Box Step Up (22.5/15)

Friday 25 Sep - 3 Rnds - In 8 Mins - 15 Jumping Squat, 15 Atomic SitUp, 15 Jumping Split Lunge, 15 Atomic SitUp, 60 Double Under. In any time remaining 10m Shuttle Run with 1 Burpee at every turn.

Skill - HandStand Walking

Thursday 24 Sep - 1K Run, 1K Row, 800m Run, 800m Row, 600m Run, 600m Row, 400m Run, 400m Row, 200m Run, 200m Row

Wednesday 23 Sep - 2 Min - Press. 1 Min Rest. 2 Min - Bar MuscleUp. 1 Min Rest. 2 Min - Push Press. 1 Min Rest. 2 Min - Chest To Bar PullUp. 1 Min Rest. 2 Min - Push Jerk. 1 Min Rest. 2 Min - PullUp

Gymnastics - PullUp Complex

Strength - Press Complex

Tuesday 22 Sep - ‘Partner WOD’ - In 6 Mins - 400m Run, Max Distance Sled Push (120/80). 2 Min Rest. In 6 Mins - 400m Run, Max DeadBall Squat Clean (40/30). 2 Min Rest. In 6 Mins - 400m Run, Max Distance Farmers Carry (32/24). 2 Min Rest. In 6 Mins - 400m Run, Max Cal AirBike.

Monday 21 Sep - 3 Rnds of ‘Cindy’, 10 Clean & Jerk (60/40), 2 Rnds of ‘Cindy’, 8 Clean & Jerk (75/50), 1 Rnd of ‘Cindy’, 6 Clean & Jerk (90/60)

‘Cindy’ is 5 Pull Up, 10 Push Up, 15 Squat

Strength - Clean & Jerk

Sunday 20 Sep - Open Gym 2-4pm

Saturday 19 Sep - In 35 Mins - 50 Dumbbell OverHead Lunge Step (22.5/15), 40 Slam Ball, 30 Cal, 20 KettleBell Swing (32/24), 10 Wall Climb, 20 KettleBell Swing, 30 Cal, 40 Russian Twist, 50 Box Step Up (22.5/15). 3 Min Rest. In Any Time Remaining - Up Ladder - Burpee, V-Sit

Friday 18 Sep - In 20 Mins - 60 WallBall, 5 Rope Climb, 40 WallBall, 3 Rope Climb, 20 WallBall, 1 Rope Climb. In any time remaining- Max Devils Press (22.5/15)

 ‘Coreditioning’ - 10 Min AMRAP - 10 KettleBell TeaPot, 30sec Suitcase Hold, 10 Side Plank Pulse, 30sec Side Plank Hold

Thursday 17 Sep - 3 Rnds - In 10 Mins - 15/12cal Row, 200m Run, 15/12cal Row, 200m Run, 15/12cal Row. Rest in any remaining time

Wednesday 16 Sep - 16 Min AMRAP - 5 Shoulder To OverHead (60/40), 10 Box Jump, 15 DeadLift (60/40)

The CFD Crew having a great time and doing great things at the CF Abode Pairs Comp.

Strength - DeadLift

Tuesday 15 Sep - 10 Rnds - In 90sec - 20 Double Unders, 8 Box Step Ups (22.5/15), 6 Toes To Bar, Then AMRAP Pistol Squat or Goblet Squat (24/16). 30sec Rest after each round

Skills - HandStand Walking and HandStand PushUps

Monday 14 Sep - 22 Min AMRAP - 50cal Row, 40 Weighted SitUp, 30 PullUp (or 10 MuscleUp), 20 Power Snatch (40/30)

 Strength - Snatch Complex

This week is once again bought to you by Sammy

Sunday 13 Sep - Open Gym 2-4pm

Saturday 12 Sep - In 6 Mins - 20 Devils Press (22.5/15), Max Burpee Box Jump. 2 Min Rest. In 6 Mins - 20 Devils Press, Max Burpee PullUp. 2 Min Rest. In 6 Mins - 20 Devils Press, Max Extra PushUp Burpee. 2 Min Rest. 12 Min AMRAP - Team of 3 Row.

CrossFit Level 1 Course

Well done to CFD’s newly qualified coaches Mel, Billie, Veronika, Tai and Daf.

This has expanded our coaching team considerably so you can look forward to a variety of coaches leading sessions from now on. 

Friday 11 Sep - In 30 Mins - 30-25-20 - WallBall, Box Jump, Power Clean (60/40). In any time remaining - AMRAP - 10 Push Up, 20 Sit Up

Thursday 10 Sep - Death By 10m Sprint - hold the bottom of a squat each rest

Strength - PullUp and Dip

Wednesday 9 Sep - ‘The Seven’ - 7 Rnds - 7 HandStand PushUp, 7 Thruster (60/40), 7 Knees To Elbows, 7 DeadLift (115/75), 7 Burpee, 7 KettleBell Swing (32/24), 7 PullUp

Tuesday 8 Sep - ‘Amanda’ - 9-7-5 - Muscle Up, Snatch (60/40)

Strength - Snatch and OverHead Squat

Monday 7 Sep - ‘Partner WOD’ - 8 Min AMRAP - Row, Dumbbell Push Press (15/10). 2 Min Rest. 8 Min AMRAP - Bike, Toes To Bar. 2 Min Rest. 8 Min AMRAP - Double Under, DeadLift (90/60),

Sunday 6 Sep - No Open Gym Today

Saturday 5 Sep - Rest Day!

There are no session at CFD this weekend as we are hosting a CrossFit L1 Course

Friday 4 Sep - 4 Rnds - Min 1 - 10m Sled Push (150/100), Min 2 - 2 Tyre Flip, Min 3 - Rest, Min 4 - 40m DeadBall Carry, Min 5 - 5cal Ski, Min 6 - 6 Sledge Hits, Min 7 - 7 Toes Thru Rings, Min 8 - 8 Slam Ball

There is no 5:30pm session today 

Thursday 3 Sep - 10 Rnds - 7 WallBall, 1 Bar Muscle Up, 7 Box Jump Over

Strength - Push Jerk and Split Jerk

Wednesday 2 Sep - In 30 Mins - 1K Run then ‘Annie’ - 50-40-30-20-10 - Double Under, SitUp then 1K Run. In any time remaining - AMRAP - 3 Strict HandStand PushUp, 12 Lunge Steps