Thursday 29 Sep - 21-15-9 - Snatch (50/35), Dip

Strength - Turkish GetUp

Wednesday 28 Sep - 4 Rnds - In 4 Mins - Run 400m then AMRAP - 10 Press (20/15), 10 PushPress (20/15)

2 Min Rest after each round
Strength - Bench Press

Tuesday 27 Sep - 200m Farmers Carry (24/16), 60 KettleBell Swing (24/16), 200m Plate OverHead Carry (20/15), 60 Plate Ground To OverHead, 200m MedBall Carry, 60 MedBall Clean

An action packed weightlifting comp on the weekend. Well done CFD lifters and thanks to all those who helped out to ensure a successful day. Special mention to Mikk and Nyree, both competed for the first time and did very well.
Gymnastics Strength - PullUps and PushUps

Monday 26 Sep - 3 Rnd - 15 Toes To Bar, 10 Power Clean

The weight of the bar increases each round. Ladies 35/40/50, Men 50/60/75
Strength - Clean Complex

Sunday 25 Sep - Open Gym 2-4pm

 Weightlifting Comp today, kicks off at 11am, will finish around 2pm.
 Come on down and support local lifters braving the platform, plenty of CFDers representing. 

Friday 23 Sep - 7 Rnd - 4 Power Clean (60/40), 4 Front Rack Lunge (60/40)

Strength - Power Clean and Front Rack Lunge

Thursday 22 Sep - 5 Min Row, 5 Min PushPress (40/30), 2 Min Row, 2 Min PushPress

Excellent results from The Mitchell St Mile on Sunday, Bec P, 1st place Open Division, Will, 6th place in Defence and Services and Manfred, 12th place Open Division
Skills WOD - 20 Min Up Ladder - Strict HandStand PushUp, Strict MuscleUp, Strict Toes To Bar

Wednesday 21 Sep - 20-16-12-8-4 - Hang Power Snatch (40/30), 5-4-3-2-1 - Rope Climb. 200m Run after each set

 Jess, Base Camp Everest!
Strength - Hang Power Snatch

Monday 19 Sep - 50-40-30-20-10 - KettleBell Swing (24/16), SitUp

Gymnastics Strength - PullUp and Dip

Sunday 18 Sep - Open Gym 2-4pm

Friday 16 Sep - 10 Rnd - 3 Clean (90/60), 30 Double Under

Strength - Power Clean and Push Jerk

Tuesday 13 Sep - EMOM - 6 Min - 2 Wall Climb. EMOM - 6 Min - 2 Rope Climb. EMOM - 6 Min - 1 Turkish GetUp

Skills - HandStand Walking and Strict MuscleUp
Finisher - 3 Min AMRAP - Dumbbell Burpee Hang Squat Clean Thruster (15/10)

Monday 12 Sep - 10 Min AMRAP - 5 PullUp, 10 Box Jump, 5 PushUp, 10 Box Jump

Well done Anni, Marii, Mia and Manfred, winning team in the White Ribbon Run!
Strength - Thruster

Sunday 11 Sep - Open Gym 2-4pm

September On Ramp, welcome to CFD.
The next NTWA weightlifting comp is 2 weeks away (Sunday 25th Sep). It will be held at CrossFit Darwin. Let any of the coaches know if you would like to enter. 

Sunday 4 Sep - Open Gym 2-4pm

Friday 2 Sep - 3 Rnd - 10 Right Legged Pistol, 10 Left Legged Pistol, 20 Goblet Squat (16/12)

Thanks Tenielle, very much appreciated by everyone who needed a NorFit massage
Skills WOD - 3 Rnd - Min 1 - 1 Legless Rope Climb, Min 2 - HandStand Walk, Min 3 - Strict PullUp, Min 4 - Rest