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