Friday 9 Nov - 30 MuscleUp

Skill- 1RM Box Jump

Monday 5 Nov - 3RM Press, 2RM Push Press, 1RM Split Jerk

Finisher - 7 Min AMRAP - 7 Burpee PullUp, 14 Goblet Squat

Friday 2 Nov - ‘Lynne’ - 5 Rnd - Max Bench Press, Max PullUps

Rest as required between rounds

Thursday 1 Nov - 12 Min AMRAP - 10m HandStand Walk, 50m DeadBall Carry (60/40), 20 Box Jump Over

Skills WOD - 9 Min AMRAP - 2 Forward Roll, 4 Rotational Toes To Bar, 6 Pistol Squat
Rowvember starts today. Details on the whiteboard. 

Tuesday 30 Oct - Front Squat - 3-3-3-3

Partner Finisher - 7 Min AMRAP -10 Burpee, 30 Single Skip

Thursday 25 Oct - 10cal SkiErg, 20 PullUp, 30 Hang Power Snatch (40/30), 40m SledPush (80/60), 30 Push Press (40/30), 20 PullUp, 10cal SkiErg

Thanks to Ross Forte Photography for the comp photos
Strength - Turkish GetUp

Tuesday 23 Oct - ‘Partner WOD’ - 32 Min AirBike

1 Works, 1 Rests, Swap Every Minute

Sunday 21 Oct - Open Gym 2-4pm

Free Intro Session 10am Today

Friday 12 Oct - Partner WOD - 32 Min Run

One Works, One Rests. 

Monday 8 Oct - In 14 Mins - 5 Rnd - 50 Double Under, 15m OverHead Lunge (22.5/15). In 14 Mins - 50/40 Cal Row, 25 WallBall

Aaron, Tai, Jess and Sammy representing CFD at the CrossFit Abode pairs comp on the weekend. Incredible effort, very inspirational, well done!

Friday 5 Oct - 20 Squat Clean (60/40), 20 Squat Clean (80/55), 20 Squat Clean (102/70)

This WOD is from the 2018 Team Series but will be done as an individual effort

Friday 28 Sep - 2 Rnd - 400m Run, 10 Bar MuscleUp, 200m Run, 5 Ring MuscleUp

Skills WOD - 15 Min AMRAP - 10m HandStand Walk, 10 Strict Toes To Bar, 20 GHD Back Extension

Wednesday 26 Sep - 7 Min Up Ladder - WallBall - 2,4,6,8 etc - 3x 10m Shuttle Run after each set.

Skills WOD - 2 Rnd - 2 Min of each - Pistol, Triple Under, HandStand PushUp, Rope Climb.