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