Saturday 1 Jan - 10am - 12pm Open Gym and WOD

WOD: The Hopper Deck

Friday 31 Dec - NYE WOD: 31 Push Press, 31 Pull Up, 31 Snatch, 31 Sit Up, 31 Toes To Bar, 31 Push Up, 31 Box Jump, 31 Back Squat, 31 Unbroken Double Unders, 31 Thruster, 31 Lunge Step, 31 Burpee

Thursday 30 Dec - WOD: In 5 Mins - 400m Run, Max Dips; In 5 Mins - 500/400m Row, Max Dumbbell OverHead Lunge; In 5 Mins - 30/20 Cal AirBike or SkiErg, Max Chest To Bar Pull Ups

Strength: 3 RM Power Snatch

Classes: 5:30, 9:15am & 4, 5, 6pm

Wednesday 29 Dec - WOD: Death By 10m Shuttle Run

Skills WOD: 3 Rounds - 10m HandStand Walk, 10 Pistol Squat, 2 Turkish Get Up

Classes: 5:30, 9:15am & 4, 5, 6pm

Tuesday 28 Dec - Partner Fight Gone Bad: 1 Min - Wall Ball, 1 Min - Sumo DeadLift High Pull, 1 Min - Box Jumps, 1 Min - Push Press, 1 Min - Row, 1 Min Rest

Classes: 5:30, 9:15am & 4, 5, 6pm

Monday 27 Dec - WOD: 3 Rounds - 30 Dumbbell Snatch, 20 Toes To Bar, 10 HandStand Push Up

Strength: 2RM 1 1/4 Front Squat

Classes: 5:30, 9:15am & 4, 5, 6pm

Sunday 26 Dec - 10am - 12pm Open Gym and WOD

WOD: Partner or Solo - 2 Rounds: 1K Row, 800m Run, 60 Flutter Kicks, 40 Squats, 20 Burpee Pull Ups

Saturday 25 Dec - Merry Christmas everyone! Enjoy a rest day, have fun with your families and friends, eat drink and relax!

Rest day!

Friday 24 Dec - "CFD 2021 12 Days of Xmas" - 1 Muscle Up or Wall Climb, 2 Devils Press, 3 Toes To Bar, 4 Box Jump Over, 5 Wall Ball, 6 DeadLift, 7 Hang Power Clean, 8 Goblet Squat, 9 Burpee, 10 KB Swing, 11 V-Sit, 12 Cals

Thursday 23 Dec - WOD: 4 Rounds - 40 sec Box Step Up, 20 sec Rest, 20 sec Box Jump, 10 sec Rest; 4 Rounds - 40 sec Wall Ball, 20 sec Rest, 20 sec MedBall Clean, 10 sec Rest. Then 18 mins To Establish a 1 RM of The Complex - 1 Power Clean, 1 Hang Squat Clean, 1 Jerk

Wednesday 22 Dec - Workout: OTM - 20 Double Unders, Max Dips; OTM - 20 Double Unders, Max Push Ups; 3 Rounds - 3 Rope Climb, 5 Wall Climb, 400m Run

📸 danielarphoto

Tuesday 21 Dec - CrossFit Total: 1 RM Press, 1 RM Back Squat, 1 RM DeadLift

📸 danielarphoto

Monday 20 Dec - CFHQ WOD: 1K Row, 50 Thruster, 30 Pull Up; 750m Row, 25 Thruster, 15 Pull Up; 500m Row, 15 Thruster, 9 Pull Up

📸 danielarphoto

Sunday 19 Dec - 10 - 11 Open Gym and WOD

WOD: 500m Row, 400m Run, 20/15 Cal Bike or Ski, 25 Burpee Box Jump Overs, 500m Row, 400m Run, 20/15 Cal Bike or Ski, 50 Ring Rows, 250m Row, 200m Run, 10/7 Cal Bike or Ski, 75 Atomic Sit Up, 250m Row, 200m Run, 10/7 Cal Bike or Ski, 100 Lunge Step

Saturday 18 Dec - WOD: 5 Rounds - 11 Cals, 11 Toes To Bar; 5 Rounds - 11 DeadLift, 33 Double Unders; 5 Rounds - 11 Box Jump, 11 DeadBall Squat Clean

Friday 17 Dec - Workout: 20 Back Squat, 40 Burpees, 80 KettleBell Swing

Strength: 3 RM Press

Thursday 16 Dec - WOD: 3 Rounds - 200m Run, 20 Box Step Up, 200m Run, 20 DB Push Press, 200m Run, 20 DB OverHead Lunge

Skills WOD: 7 Min AMRAP - 2 Ring Muscle Up, 5 Strict HandStand Push Up, 2 Bar Muscle Up, 10 Pistol Squat

Wednesday 15 Dec - Workout: 1K Run; 5 Rounds - 10 Box Jump Over, 20 Sledge Hits; 1K Run

Tuesday 14 Dec - Workout: 1 - 10 - 1 Pull Up, Push Up, Sit Up, Squat. In Any Time Remaining - Max Cals

Monday 13 Dec - WOD: AMRAP - 3 Power Snatch, 6 OverHead Squat, 9 Over The Bar Burpee, Every 5 Mins (including 3,2,1...go!) - 50 Double Unders.

📸 danielarphoto

OTM - 10Mins: 1 Power Snatch, 1 OverHead Squat

Sunday 12 Dec - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: 100 Sit Ups, 40/30 Cal Row, 100 Ring Row, 40/30 Cal Air Bike, 100 Jumping Split Lunge, 40/30 Cal Ski Erg, 100m Burpee Broad Jump, 40/30 Cal Bike Erg

Saturday 11 Dec - 30 Hang Power Clean & Jerk, 40/30 Cal Row, 30 Front Squat, 40/30 Cal Bike or Ski, 30 Burpees, 600m Run, 30 V-Sit, 600m Run. In Any Time Remaining - Establish a 1RM Power Clean

📸 danielarphoto

Friday 10 Dec - "Diane" 21 - 15 - 9 DeadLift, HandStand Push up

📸 danielarphoto

Skills WOD: 3 Rounds - HandStand Walking, Triple or Double Unders

Thursday 9 Nov - Team of 3 WOD: 15 Min AMRAP - Cals, Toes Thru Rings; 15 Min AMRAP - Cals, Burpee Bench Hop

📸 danielarphoto

Wednesday 8 Dec - WOD: 7 Rounds - 7 WallBall, 7 Chest To Bar Pull Up, 7 Cal Row, 7 OverHead Squat. In Any Time Remaining - build to a 1RM Squat Snatch

📸 danielarphoto

Tuesday 7 Dec - WOD: 5 Rope Climb, 10 Wall Climb, 15 DeadBall Deadlift, 20 Push Ups, 25 Kettlebell Deadlift, 30 Dumbbell Push Press

📸 danielarphoto

Strength: 1 RM Turkish Get Up, 2 RM Strict Pull Up

Thank you Valentina for representing CFD at NT Open & Masters Competition and congratulations on winning 2nd place!

Monday 6 Dec - WOD: Every 3 Mins for 3 Rounds - Run 400m, Max Kettlebell Swing; Every 3 Mins for 3 Rounds - 500m/400m Row, Max Toes To Bar; 9 Min AMRAP - 3 Burpee Box Step Up, 6 Pistol Squat, 9 Atomic Sit Up

📸 danielarphoto

Sunday 5 Dec - 4 - 5 Pm Open Gym and WOD

NT Open & Masters Competition is being held at CFD today with the action starting at 9:30am.

Please come down and cheer the athletes on.

Open Gym and WOD starts from 4pm.

WOD: 1600m Run, 2K Row, 75/50Cal Bike or Ski, 300 Double Unders, 100m Bear Crawl, 100m Lunge Step (partition however you like)

Saturday 4 Dec - Workout: 3 Rounds - 1Min - Row Cals, 1Min - Burpees over Rower, 1Min - V-Sits, 1Min - Rest; 11Min AMRAP - 20 Dumbbell Snatch, 15 Goblet Squat, 10 Toes Thru Rings; EMOM - 3 Rounds - Min 1 - 15 Wall Ball, Min 2 - 10 Pull Ups, Min 3 - Max Kettlebell Sumo Deadlift High Pull, Min 4 - Rest

📸 danielarphoto

Friday 3 Dec - WOD: 10 - 8 - 6 - 4 - 2 Power Snatch; 30 Double Unders After Each Set

📸 danielarphoto

Strength: 1RM Snatch Grip Deadlift

Thursday 2 Dec - Workout: 800m Run, 1000m/800m Row, 50/40 Cals; 600m Run, 750m/600m Row, 40/30 Cals; 400m Run, 500m/400m Row, 30/20 Cals; 10x10m Shuttle Run, 5x10m Broad Jump, 20/10 Cals

📸 danielarphoto