Thursday 14 Dec - 3 Rnd - 15 Thruster (40/30), 10 KneesTo Elbows

Strength - Back Squat and Push Press

Thursday 7 Dec - 200 Double Under, 50 OverHead Squat (40/30)

Gymnastic Strength - 5 Min AMRAP - Strict PullUp, 2 Min Rest, 5 Min AMRAP - Dips, 2 Min Rest, 5 Min AMRAP - V-Sit

Wednesday 6 Dec - 7 Rnd - 7 Toes To Bar, 7 WallBall, 7 Burpee

Strength - Front Squat

Sunday 3 Dec - Open Gym 2-4pm

The last NTWA weightlifting comp for the year is today at Training For Warriors, 30 Daly St. 
Action starts at 11am, entry is free, please come down and support local weightlifters.

Tuesday 28 Nov - 5 Rnds - 400m Run, 1 Rnd of 'DT'

1 Rnd of 'DT' - 12 DeadLift (75/50), 9 Hang Power Clean, 6 Push Jerk
Strength - Hang Power Clean & Push Jerk

Friday 24 Nov - 1 Power Snatch, 1 Hang Snatch, 1 OverHead Squat

Skills - HandStand Walking, Snatch Balance, Pistol Squats

Thursday 16 Nov - OverHead Squat - 3-3-3. Front Squat - 2-2-2

Static Holds - HandStand Hold, L-Sit, Bar Hang

Friday 10 Nov - Every 2 Min - 12 Mins - Max Seated KettleBell Press

Strength - 10m 1RM Yolk Carry

Saturday 4 Nov - Trans-Tasman Challenge

The 6th Annual Trans - Tasman Challenge is today
A competition held between CFD and MaD CrossFit (Wellington, NZ)
There are 3 WOD's, revealed on the day. 
Session times will run as normal but will go for about 30mins longer.
Don't miss this, it's a fun comp with no pressure!
Rob's weightlifting session is still on at 2pm

Friday 27 Oct - 100 WallBall - Every Break Do 10x Burpee

Skills WOD - 10 Min AMRAP - 1 L-Sit Rope Climb, 2 Legless Rope Climb, 3 Rope Climb