Friday 1 Nov - 3 Rnd - 7 Front Squat, 7 Ring Dip

Strength - Thruster and Weighted PullUp

Thursday 31 Oct - 21-15-9 - DeadLift (100/70), PushUp, PullUp, Dumbbell Press (15/10)

Strength - DeadLift
Congratulations to Sammy for accepting a sponsorship deal from JAW. It is a very generous deal but as we all know it is very well deserved! Click here for the JAW website to check out their great range of CF apparel and accessories to make WOD's even more enjoyable!

Tuesday 29 Oct - 6 Min AMRAP - 6 PushPress (50/35), 12 Box Jump. 2 Min Rest. 6 Min AMRAP - 6 MedBall Clean, 12 Squat. 2 Min Rest. 6 Min AMRAP - 6 KettleBell OverHead Lunge Step (24/16), 12 SitUp

Strength - Clean & Jerk Complex
Best Team CFD pic from the weekend, 7 WOD's can be thirsty work! You were all inspirational, such a positive, happy, hardworking team. 

Monday 28 Oct - 20 Min AMRAP - 400m Run, Max Toes to Bar

Score = Total Toes To Bar

Sunday 27 Oct - 11am - Pilates. 2-4pm - Open Gym

Don't forget the All Stars Comp is on again today, come down and check it out, there are WOD's to watch, JAW shopping to be done and Utter Nutter treats to eat!

Saturday 26 Oct - 400m Run, 30-20-10 - Burpee Box Jump, KettleBell SumoDeadLift HighPull (24/16). 400m Run, 30-20-10 - Thruster (20/15), V- Sit. 400m Run, 30-20-10 - Dumbbell Snatch (20/15), HandStand PushUp

Good luck to the CFD and CF11M teams competing in the Again Faster All Stars Comp this weekend!   DPD, Aroha, Aaron, Amy, Leigh, Kiaya, Ronan, Sonia, Matt, Angie, Megan, MJ, Trent, Tasha, Dan, Hayley, Bluey and Jess are competing in 7 WOD's over 2 days to represent us. Come down and cheer them on at CrossFit Top End (5 Witte St, Winnellie) anytime over the weekend, the louder we yell the faster they rep!

Monday 21 Oct - Death by 10m Cone Sprints. Death by Wall Ball.

Death by = 1 rep in the first minute, 2 in the second minute and so on until you can no longer complete the number of reps required for that minute. 

Sunday 20 Oct - Open Gym 2-4pm

No Pilates today, Sophie is away.

Saturday 19 Oct - 21-18-15-12-9-6-3 - Burpee, SitUp, Squat, Dumbbell Snatch (20/15)

Fun in the rain!
Free Intro Session at CF 11 Mile this morning, 10am.
If you want to compete in the Again Faster AllStars Comp next weekend give me $70 by Tuesday night and I will register the teams. 

Wednesday 16 Oct - 21-15-9 Power Clean (50/35), WallBall

Strength - Power Clean

Monday 14 Oct - 8 Rnds - Run 200m, 5 PullUps, 10 KettleBell Swing (32/24)

Big congratulations to Merc who won gold for boxing at The Masters Games last week. Merc does great things for the sport, training Darwin's youth and continues to set the example in the ring!
Strength - Front Squat

Thursday 10 Oct - 'Diane' - 21-15-9 DeadLift (100/70), HandStand PushUp

Compare to 9 May
Strength - Sumo DeadLift, Snatch Grip DeadLift

Wednesday 9 Oct - 3 Rnd - 10 Power Clean (60/40), 3 Burpee, 30 SitUp

I need to congratulate the last On Ramp group (Sep). You guys have been the most consistent On Ramp group, at CFD, to date. Great work guys!

Tuesday 8 Oct - 3 Rnds - Every 4 Mins Run 400m. 4 Rnds - Every 3 Mins Run 200m. 5 Rnds - Every 90 Sec Run 100m

We are now into week 2 of The October Healthy Living Challenge. This challenge is designed to change your habits (the bad ones) and create good ones that can be maintained in the long term, not just October. You should not be hungry, lack energy or be finding it all too difficult to maintain. Make small changes at first, get used to them then make more changes.  The benefits will be a long, healthy, fit, strong, energy filled, happy life!

Monday 7 Oct - 50 Front Squat (50/35), 40 Double Unders, 30 KettleBell Snatch (24/16), 20 PushPress (50/35), 10 Strict PullUp, 20 PushPress, 30 KettleBell Snatch, 40 Double Under, 50 Back Squat (50/35)

I don't normally single athletes out because there are so many of you and you all do great things everyday at CFD but Mick S (pic) is killing it lately! Here he is completing 'Glen' as Rx'd on Saturday at 3pm. During the Open WOD's earlier this year he couldn't get his toes to the bar, now he links them together easily, same with kipping pullups. Good work Mick, keep it up!

Saturday 5 Oct - 'Glen' - 30 Clean & Jerk (60/40), 1.6k Run, 10 Rope Climb, 1.6k Run, 100 Burpees

This is a big WOD, there will be scaled options on the board.
Good luck to Sammy competing at The 2013 Semper Paratus Challenge in Brisbane this weekend. 
Free Intro Session at 10am!