Wednesday 24 Jul - In 10 Mins - 20-15-10-5 - PullUp, 50-40-30-20-10 - Squat. In 10 Mins - 20-15-10-5 - Ring Dip, 50-40-30-20-10 - Walking Lunge

Strength - Push Press
CFD Run Squad - Helen, Gen, Amber, Ali, Maria, Rochelle, Mel and Steph

Tuesday 23 Jul - ‘The Ghost’ - 6 Rnd - 1 Min Row, 1 Min Burpee, 1 Min Double Under, 1 Min Rest

Skills WOD - 10 Min AMRAP - 3 Strict HandStand PushUp, 6 L- PullUp, 9m HandStand Walk,

Monday 22 Jul - 10 Rnd - 10 WallBall, 5 Power Clean (75/50), 1 MuscleUp

Strength - Clean & Jerk Complex

Friday 19 Jul - 100m Run, 100m Lunge Walk, 50m Bear Crawl, 50m Broad Jump, 30m Reverse Bear Crawl, 30m Crab Walk

Skills WOD - 5-4-3-2-1- Rope Climb, 20-18-16-14-12 - Pistol Squat

Thursday 11 Jul - Death By Burpees (Up), Death By Jumping Squats (Down)

Skill - HandStand Hold and HandStand Walk

Sunday 7 Jul - Open Gym 2-4pm

Free Intro Session, 10am

Friday 5 Jul - EMOM - 20 Mins - 1 Clean & Jerk

EMOM = Every Minute On The Minute

Wednesday 3 Jul - 50-40-30-20-10 - SitUp, Lunge Step

Strength - Back Squat
CFD was well represented on the weekend at both the CrossFit Abode Individual Comp and the NTWA weightlifting meet.
At the CrossFit competition Sammy, Emily and Jess took out the advanced female category with 1st, 2nd and 3rd respectively. Karlee and Tom placed 2nd and 3rd in the intermediate category. Tai 5th in advanced and Daniel 13th in intermediate and the youngest competitor on the floor.
At the weightlifting meet Brody and Darby were both 2nd place, Ruby 3rd. Carl lifted in his first meet and finished 8th with some great lifting.
Great weekend, well done to everyone who competed.

Tuesday 2 Jul - 8 Min AMRAP - 30 Push Press (40/30), 30 Box Jump, 30 Dumbell Push Press (15/10), 30 Box Jump Over

Skills WOD - 9m HandStand Walk, 18 Pistol Squat, 30sec L-Sit Hold

Sunday 30 Jun - 11am - Weightlifting Competition

From 11am CFD will be hosting a NTWA weightlifting meet. Come down and check it out. 
Ladies lift first, the men will start around 12:30pm. There will be no open gym today.

Saturday 29 Jun - 5 Rnds - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24). 800m Run. 5 Rnds - 5 PullUp, 10 PushUp, 15 Squat. 600m Run. 2 Rnds - 30 Box Jump, 30 WallBall. 400m Run

Good luck to the CFDers competing at the CrossFit Abode Individual Comp today. 
If you would like to spectate the action begins at the waterfront from 8am - 11am then at CrossFit Abode from 12pm - 5pm.

Friday 28 Jun - 2 Rnd - 7 Wall Climb, 14 Thruster (60/40)

Strength - Thruster. 
Skill - Rope Climb Variations

Thursday 27 Jun - 10-8-6-4-2 - Strict PullUp, 30-25-20-15-10 - Cal (Bike, Row or Ski)

Skills WOD - 2 Rnd - 3 Min AMRAP - HandStand Walk, 3 Min AMRAP - Pistol Squat, 3 Min AMRAP - HandStand PushUp

Friday 21 Jun - 3 Rnd - 20 Back Squat, 400m Run

Strength - Back Squat

Saturday 15 Jun - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Casuarina Beach is the location for the WOD today. 
Park in the carpark before the Surf Club and take the short walking track to the beach. 
After the 8:30am session we will head to Cafe De la Plage for breakfast. 
After the 4pm there will be an eski of icy cold beer.
Bring plenty of water and sun protection.

Tuesday 11 Jun - 16 Min AMRAP - 14 Box Jump, 12 Front Squat (50/35), 10 Knees To Elbows, 8 Box Jump Over, 6 OverHead Squat (50/35), 4 Wall Climb

Skills WOD 5-4-3-2-1 - Rope Climb (30 sec L-Sit Hold after each set) 5-4-3-2-1 - Ring MuscleUp (30 sec HandStand Hold after each set)

Friday 7 Jun - 12 Min AMRAP - 3 Clean & Jerk, 7 PullUp

Strength - Clean & Jerk

Wednesday 5 Jun - ‘Isabel’ - 30 Snatch (60/40)

Strength - Snatch