Wednesday 4 May - 150 WallBall - Every 30 Reps do 1 Round of 'Cindy' (5 PullUp, 10 PushUp, 15 Squat)

 Skills WOD - 2 Rnd - 3 Min Free Standing HandStand PushUp, 3 Min - Strict MuscleUp

Tuesday 3 May - 5 Rnds - Every 2 Mins - 3 Pause Snatch. 5 Rnds - Every 2 Min - 5 x Snatch Pull. 5 Rnd - Every 2 Min - 5 x GoodMorning

This is a public service announcement - Don't mess with these two!
A wannabe bike thief handed the bike back after being pursued by Annie and threatened (with a kettlebell) by Ros at a lunchie session last week.

Monday 2 May - 5 Min AMRAP - Rope Climb. 5 Min AMRAP - Ring Push Up. 5 Min AMRAP - Strict PullUp. 5 Min AMRAP - Row (cal). 5 Min AMRAP - Sled Drag. 5 Min AMRAP - OverHead Lunge Walk (20/15). 2 Min Rest after each AMRAP

For those who don't know this is Mikk. He has been training at the 5pm or 6pm session for almost 3 years now. Recently Mikk completed his CrossFit Level 1 Trainers Course in Perth. As he is from Estonia passing a written test in English was always going to be a struggle. However, he studied super hard and passed! Well done Mikk, the effort you put in to become a CrossFit coach is inspirational. We all look forward to having you as a coach at CFD.  
Session times today are 8am and 4pm.