Saturday 29 Nov - 30 Min AMRAP - 50 Wall Ball, 40 Lunge Step, 30 Shoulder To OverHead (50/35), 20 Toes To Bar, 10 Burpee with 2 PushUps, 5 Rope Climb

Bring shin protection for the rope climbs
MJ is lifting at The National Weightlifting Championships this weekend in Melbourne. His session starts at 8:30am (7am Darwin time) Sunday. Click here for the live feed. Good luck Michael!

Thursday 27 Nov - 3 Rnd - 10 KettleBell Swing (32/24), 20 Box Jump, 30 SitUp

Strength - Push Press
The xmas timetable has been posted, it is directly under the regular timetable. 

Tuesday 25 Nov - 21-15-9 - Power Snatch (50/35), Ring Pushup

Strength - Snatch Complex

Wednesday 19 Nov - 6 Min AMRAP - 12 PullUp, 24 Double Under

Strength - Press and Split Jerk

Saturday 8 Nov - 'Trans Tasman Challange' - 3 WOD's Revealed on Arrival.....!

 This is one of the best days on the CFD calendar.
The 3 WODs have been designed by CFD and MaD CrossFit in Welllington NZ, to suit all levels, even those people who only finished On Ramp on Thursday night!
How it works - Team CFD will complete the WOD's here, Team MaD will complete the WOD's at their box in Wellington. At the end of the day everybody's score will be entered into a live google doc that will calculate an overall winning gym, based on individual results. So come on in, make your score count on ensuring we win the mighty Trans Challenge Banner (pic) to hang proudly on our wall for 1 year.
Both the 8am and 3pm sessions will take around 2 hours to get everyone through the 3 workouts. It's okay if you can't stay for the entire time.
Utter Nutter will have a Pop Up Store providing us with delicious treats, cracker fat coffee and icy pops at the 8am session.

Thursday 6 Nov - 3-6-9-12-15 - Push Press (50/35), Box Jump

Strength - Press and OverHead Squat

Monday 3 Nov - 20 Min AMRAP - 7 HandStand PushUp, 14 Kettlebell Swing (32/24), 28 DoubleUnder, 400m Run

Gerard getting a WOD done on holidays in Penang
Strength - Barbell Turkish Get Up
This Saturday, 8th Nov is the annual Trans Tasman Challenge, our comp against MaD CrossFit in Wellington NZ. There will be 3 WODs (announced on the day) run over 2-3 hours, depending on numbers. All of the WOD's are suitable for all levels. The comp will run for both the 8am and the 3pm sessions. If we win we will get the banner back, if we lose MaD get to keep the banner for another year. So come in Saturday and fight hard to get the banner back on the CFD wall where it belongs!