Saturday 1 Dec - 'Wood' - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 SDHP (40/30), 10 Thruster (40/30), Rest 1min.

Compare to 8 Dec

This is a fundraiser WOD supporting The Commando Welfare Trust.

 32-year-old Brett Wood an Australian Special Forces Commando was killed in Afghanistan in May 2011. We will be participating in WOD 2 on Wednesday next week in honour of 2 other Australian soldiers killed in Afghanistan, Gallagher and McDonald. Any donations (Saturday or Wednesday) would be appreciated

Friday 30 Nov - 3 Rnds - 2 Wall Climb, 10 Pistol, 20m Bear Crawl

Strength - Press

Thursday 29 Nov - 3 Rnd - 100 SitUp, 50 KettleBell Swing (32/24), 25 MedBall Clean

Wednesday 28 Nov - Run 800m then 5-4-3-2-1 DeadLift (120/80), HandStand PushUp then Run 400m

Outstanding effort from Sammy D and her team taking out the Again Faster comp in Ipswich on the weekend. We are all very proud of you Sam!
Strength - DeadLift
New batch of shirts in today, get into them!

Tuesday 27 Nov - 12 min AMRAP - 3 Strict PullUp, 6 Push Press (50/35), 9 Box Jump

Strength - Front Squat

Dave with Coach Burgener, CrossFit's Oly Weightlifting Coach

Monday 26 Nov - 'Nasty Girls' - 3 Rnds - 50 Squat, 7 Muscle Up, 10 Hang Power Clean (60/40)

Strength - Hang Power Clean

Sunday 25 Nov - NTWA Weightlifting Comp - 10am

No Open Gym today. 

Lifting starts at 10am. BBQ will start about 12pm. 

If you are interested in competing in weightlifting comps next year then it would be a great idea to come in and watch this one.

Saturday 24 Nov - 3 Rnds - In 7 Minutes complete - 400m Run, 1 Rope Ascent, 5 Dumbbell Burpee DeadLift (15/10), 10 Toes To Bar, 20 KettleBell Swing (24/16), Max Burpees.

Score is total Burpees. 3 min Rest between Rnds
Good luck to Sam D competing this weekend at the Again Faster Comp in Ipswich. I will keep everyone updated on her progress via our FB page.

Friday 23 Nov - 5 Rnds - 10 Dumbbell Snatch (20/15), 20 Double Under

Strength - Barbell Walking….
The next NTWA weightlifting comp is being held at CFD this Sunday. Come along and support Aaron, he is CFD's only lifter this comp. Start time 10am. BBQ to follow. BYO drinks, food provided. 

Thursday 22 Nov - 30 MuscleUps

Sam W had his last session at CFD today and will be joining Bec in Sydney. CFD will not be the same without these two, it has been a great 2 years of WOD's and social occasions and we will all miss them.

Wednesday 21 Nov - Run 800m, 30 KettleBell OverHead Lunge Step (24/16), Run 600m, 20 KettleBell OverHead Lunge Step, Run 400m, 10 KettleBell OverHead Lunge Step

Amac's first MU!

Tuesday 20 Nov - Back Squat 5-5-5. Front Squat 3-3-3. OverHead Squat 1-1-1

Monday 19 Nov - 5x 3 Min AMRAP's #1 - Row. #2 - 5 DeadLift (70/50), 5 Bar Facing Burpee. #3 - 5 KettleBell Swing (32/24), 5 Burpee. #4 - 5 Knees to Elbows, 5 Burpee PullUp. #5 - 5 Box Jump (70cm/60cm), 5 Reverse Burpee

1 min rest between each AMRAP

Sunday 18 Nov - Open Gym 2-4pm

Saturday 17 November - 'Bull' - 2 Rnds - 200 Double Unders, 50 OverHead Squat (60/40), 50 PullUps, 1.6k Run

This WOD is a little crazy long…. There will be scaled options up on the board to choose from though.

Friday 16 Nov - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

Compare to 10 Jul

Strength - Clean

Thursday 15 Nov - 3 Rnds - 1min Thruster (40/30), 1min PullUp, 1min Rest

Strength - Hang Power Snatch and Power Snatch

Wednesday 14 Nov - 50 WallBall, 40 KettleBell Swing (24/16), 30 Box Jump, 20 Ring PushUp, 10m HandStand Walk, 400m Farmers Carry (15/10)

Not many tickets left for the Darwin v Adelaide Roller Derby. This Saturday night, doors open 6pm, bout starts at 7pm. Go Erin!!! Click to here to order tickets.
Strength - Push Press

Tuesday 13 Nov - 12 Min AMRAP - 400m Run

Monday 12 Nov - 'Cindy' - 20 Min AMRAP - 5 PullUps, 10 PushUps, 15 Squats OR 'Mary' - 20 Min AMRAP - 5 HandStand PushUps, 10 Pistols, 15 PullUps

Compare to 27 Mar

Sunday 11 Nov - Open Gym 2-4pm

Epic turn out for our comp against MaD! What an outstanding morning. Excellent work to everyone. I don't think there will be many at Open Gym tomorrow…. Rest Day!

Results will be out soon.

Saturday 10 Nov - 'Trans-Tasman Challenge'

The 3 WOD's will be revealed at 8am Saturday. 

When that banner pictured is hanging on the CFD wall next week (and it will be) it will be very rewarding to look at it knowing you contributed to our success. The WOD's are suitable for everyone, so be there!

Bring whatever you would like to drink afterwards, we will provide a BBQ breakfast.

Friday 9 Nov - 'OPT Flight Simulator' - Double Under 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Compare to 16 Aug

Come in and make friends with Double Unders. There is a 20min time cap on this one, so if nothing else it will be a 20min practice session.

Strength - Bench Press.

The newest On Ramp graduates are ready to hit the main group sessions - look out for them, introduce yourselves and help them out.

THIS SATURDAY 8AM is our inaugural Trans Tasman Challange. It is a friendly, fun competition between CFD and our good friends at MaD CrossFit in NZ. All 3 WODs have been designed to suit EVERY CrossFitter, so rock up at 8am Saturday morning like any other Saturday morning, participate in 3 short WOD's then at around 10am we will have a delicious egg and bacon BBQ. BYO beers, nothing like a BBQ breakfast beer!

Thursday 8 Nov - 'Barbell Complex' - 7 Rnds - 5 DeadLift, 5 Hang Power Clean, 5 PushPress, 5 Front Squat

Sammy D's nephew in his CrossFit Darwin shirt.

Score is total weight for the 7 rnds, you can increase or decrease the load on the bar between rounds. There is a 20min time cap.

Wednesday 7 Nov - 30 Min Partner AMRAP - 100m Run, 3 Burpee PullUp, 6 OverHead Squat (40/30)

Partner #1 does a Rnd while partner #2 rests, partner #2 does a Rnd while partner #1 rests, so on for 30 mins. 

Tuesday 6 Nov - 'Tabata' - Toes To Bar, Dumbbell Squat Clean Thruster (15/10), Chest To Bar PullUp, KettleBell Snatch (16/12)

8 Rnds of each.

Strength - Snatch and OverHead Squat

Monday 5 Nov - 1 Rnd - Run 400m, 10m HandStand Walk. 2 Rnd - Run 400m, 10 HandStand PushUp. 3 Rnd - Run 400m, 10 Ring Dip

Simon at the tri Sunday morning, the CrossFit rest position made even more convenient on a bike rack.

Strength - Press

Sunday 4 Nov - Open Gym 2-4pm

This Saturday is The Trans Tasman Challenge. CFD v MaD CrossFit (NZ). 

Starts at 8am, 3 WOD's, BBQ to follow.

The comp should only take 2 hours. 

There will be no 3pm session that day as we want max participation at 8am.

If you don't want to compete feel free to spectate or help with the judging. I strongly encourage giving it a go though, it will be fun and the WOD's are achievable for everyone.

Saturday 3 Nov - 'Fight Gone Bad' - 3 Rnds - Wall Ball (10ft/8ft), Sumo DeadLift HighPull (35/25), Box Jump (60/50cm), Push Press (35/25), Row

1 min per station, 1 min rest between rounds, score is total reps.

Compare to 31 Mar

Friday 2 Nov - Row 500m, 30-20-10 - MedBall Clean, SitUp, then Run 500m

Strength - Hang Clean