Tuesday 30 Jul - 7 Min AMRAP - 3 Rope Climb, 12 Pistol Squat, 12 PullUp, 3 Strict HandStand PushUp

Strength - Dumbbell Clean & Jerk Ladder
Finisher 7 Min Abs - 20 SitUp, 20 Russian Twist, 20sec L-Sit

Saturday 27 Jul - Partner WOD - 100 Dumbbell Snatch (22.5/15), 200m Run, 80 Burpee Box Jump, 200m Run, 60cal AirBike, 200m Run, 40 Wall Ball 2-for-1’s, 200m Run, 20 Wall Climb, 200m Run, 10cal SkiErg, 200m Run

1,000 Burpees kicks off at 11am. 
Bring whatever you need to stay fueled and hydrated for anywhere from 90 mins to 3 hrs. 
The regular Saturday sessions are still on.
Here is the link to donate to Emily’s Rickshaw Run Fundraiser 

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