Friday 1 May - 10 Rnd - 10 PushUp, 20 Hollow Rock

Finisher - 20 Min Walk or Jog
ZOOM
6am Click Here
10am Click Here
5pm Click Here

Thursday 30 Apr - 5 Rnds - Every 3 Mins (rest in any remaining time) - 11 Toes To Bar, 22 Lunge Step, 33 Double Under

Score = Slowest Round
Strength - 1RM PullUp, 1RM Dip
ZOOM
6am Click Here
10am Click Here
5pm Click Here

Wednesday 29 Apr - ‘DT’ - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Push Jerk

Strength - 1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean
ZOOM
6am Click Here
10am Click Here
5pm Click Here

Tuesday 28 Apr - 3 Rnds - In 4 Mins - 400m Run, Max WallBall. 2 Min Rest after each Rnd


Core Finisher - Tabata - 8 Rnds of Each - TeaPot, Flutter Kick, Plank, Side Plank.
ZOOM
6am Click Here
10am Click Here
5pm Click Here

Sunday 26 Apr - Rest Day

CrossFit Level 1 Course, April 2018

Saturday 25 Apr - ‘Wood’ - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift HighPull (40/30), 10 Thruster (40/30), Rest 1 Min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
Lest We Forget
Zoom 8:30am Click Here 
Zoom 4pm Click Here

Wednesday 22 Apr - EMOM - 1 Front Squat with Death By Double Under (add 3 extra double unders each minute)

10 Years of CFD Dogs
ZOOM
6am Click Here
10am Click Here
 5pm Click Here

Tuesday 21 Apr - 15 Rnd - 1 Press, 3 Push Press, 5 Push Jerk

10 Years of CFD Dogs
Skill - HandStand Practice
Finisher - 2k Run
ZOOM
6am Click Here
10am Click Here
 5pm Click Here

Monday 20 Apr - 10 Rnds - 30sec L-Sit, 10 Box Jump

10 Years of CFD Dogs
Thanks to CF mainsite for this WOD
Strength - 5RM DeadLift
ZOOM
6am Click Here
10am Click Here
 5pm Click Here

Sunday 19 Apr - Rest Day

10 Years of CFD Kids

Saturday 18 Apr - Partner WOD - 14 Rnds - 5 PushUp, 10 SitUp, 15 Squat. Then 150 Push Press while partner maintains a plank hold.

10 Years of CFD Kids
ZOOM
8:30am Click Here
4pm Click Here
In the first part of the workout go round for round with you partner until 14 rounds are completed (7 each). It the second part one partner starts the push presses while the other maintains a plank hold (straight arm or on elbows), swap over whenever you like until 150 reps are completed. Push Press can be single arm or double, any object can be used. 

Friday 17 Apr - 20 Min AMRAP - 50 Double Under, 20 Pistol Squat. Every 4 Min - 100m Weighted Walk

10 Years of CFD Kids
Finisher - 7 Rnd - 100m Sprint - Walk back to start as recovery, begin the next sprint as soon as you get back.
ZOOM
6am Click Here
10am Click Here
 5pm Click Here

Thursday 16 Apr - 21-15-9 - Thruster, Dip. 3 Min Rest. 21-15-9 - Hang Power Snatch, PushUp

10 Years of CFD Kids
ZOOM
6am Click Here
10am Click Here
 5pm Click Here

Wednesday 15 Apr - 4 Rnds - 30sec Work/30sec Rest - Seated Press, Box Jump, Front Rack Lunge, Burpee

10 Years of CFD Kids
ZOOM
6am Click Here
10am Click Here
 5pm Click Here

Sunday 12 Apr - Rest Day

Happy Easter CFDers!

Friday 10 Apr - 3 Rnds - 50m Lunge in as few steps as possible. 1x Burpee per lunge step after each round

Thanks to CF main site for this WOD
Zoom
 8:30am click Here ID 5587784088. P/W 765968
 4pm click Here ID 131477589. P/W 794129

Wednesday 8 Apr - 2 Rnds - 100 Double Under, 80 SitUp, 60 Dumbbell Snatch, 40 HandStand PushUp, 20 PullUp

The CFD Benchmark WOD and PB Board from 2010/2011
Strength - Squat
Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday

Tuesday 7 Apr - On The Minute - 8 Mins - 12 DeadLift, 8 Push Press. 2 Min Rest. On The Minute - 8 Mins - 12 Russian Twist, 24 Flutter Kicks

2011 Devils Mile
Skill - HandStand Walking
Zoom - 6am click Here
 10am click Here
5pm click Here
ID’s and Passwords are the same as Monday

Monday 6 April - 12 Min AMRAP - 15 KettleBell Swing, 18 Goblet Squat, 21 Cals. 3 Min Rest. 12 Min AMRAP - 15 WallBall, 18 PushUp, 21 Cals

2011 Darwin Half Marathon where Matty ran a 1hr 33min.
Skill - Pistol Squat
Ros will be doing a Facebook live each night for the CFD WOD. It will include warmup, skills, workout explanation and demonstration of movements. Including all scaling and modifications to accommodate whatever equipment you have available. This will be done the night before each workout but will remain on the CFD Facebook page so it can be watched whenever. 
The zoom and CFD workouts are different.
 Zoom 
6am 
Meeting ID 540 352 498 Password 196051
10am 
Meeting ID 367 953 012 Password: 072908 
5pm 
 Meeting ID 131 477 859 Password 794129

Sunday 5 Apr - Rest Day

Goal Board from 2010. Should CFD 2020 have a goal board?
There is a very limited amount of equipment still at the gym that can be loaned out. I will be putting a list on our Facebook page for people to secure that stuff via comments. 
From Monday there will be a 6am, 10am and 5pm zoom session Monday - Friday. 
Saturday zoom sessions are 8:30am and 4pm.
All zoom sessions are free, whether you are a member of CFD or not. Just use the link or ID number posted on the website each night to join in. 
Starting tonight Ros will be doing a Facebook live video every night for the CFD WOD. It will be an explanation and demonstration of movements just like a regular coached session at the gym. There will be opportunity to ask questions in comments. If you don’t have access to our FB page request it or email me.
Keep moving everyone, for your health and sanity. 

Friday 3 Apr - 2 Rnd - 400m MedBall Carry, 25 MedBall Clean. 2 Rnd - 200m Run, 25 MedBall Push Press. 2 Rnd - 100m Run, 25 MedBall DeadLift

2010 - Our first mural.
Finisher - 400m Weighted Walk.
ZOOM
6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522
5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064
The Zoom WOD is different to the posted WOD.

Thursday 2 Apr - 30-25-20-15-10-5 - Burpee, Box Step Up, OverHead Squat (20/15)

2010 - Before we had boxes we jumped on tyres.
ZOOM
6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522
5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064
The Zoom WOD is different to the posted WOD.