Thursday 1 Jul - In 12 Mins - 6 Rnds - 5 Dumbbell Power Clean, 5 Dumbbell Squat, 5 Dumbbell Push Press. In time remaining - Max Alternating Single Arm Cluster

Strength - Core Circuit

6am - https://us05web.zoom.us/j/82006903747

8am - https://us02web.zoom.us/j/88418939905

4pm - https://us02web.zoom.us/j/86827079582

5pm - https://us02web.zoom.us/j/88128083640

Wednesday 30 Jun - 1 Min Work / 1 Min Rest - 100 Burpee Over Box

Strength - Shoulder Press, Bent Over Row and Bicep Curl

6am - https://us05web.zoom.us/j/82006903747

8am - https://us02web.zoom.us/j/88418939905

4pm - https://us02web.zoom.us/j/86827079582

5pm - https://us02web.zoom.us/j/88128083640

Tuesday 29 Jun - 50 Push Ups then 10 Rounds - 35 Double Under, 10 Cals. Then 50 PushUps

With the lockdown extended we are really looking forward to reopening Friday afternoon. 

Until then we have Zoom sessions with Sammy to keep us fit, happy and sane! A great time to get the family involved. All movements from the posted WOD will have substitute movements, for the majority of us that do not have any equipment

6am - https://us05web.zoom.us/j/82006903747

8am - https://us02web.zoom.us/j/88418939905

4pm - https://us02web.zoom.us/j/86827079582

5pm - https://us02web.zoom.us/j/88128083640

Monday 28 Jun - 80 DeadLift, 70 Push Press, 60 Hang Clean, 50 Snatch, 40 Goblet Squat, 30 Renegade Row, 20 Lunge, 10 Devils Press *Run 150m after each movement or do 10 Burpees

 This workout can be done with anything you have at home. A back pack or bag with something heavy in it, dumbbell, kettlebell, medball, whatever.

ZOOM LINKS

6am - https://us05web.zoom.us/j/82006903747

8am - https://us02web.zoom.us/j/88418939905

4pm - https://us02web.zoom.us/j/86827079582

5pm - https://us02web.zoom.us/j/88128083640

Sunday 27 Jun - Open Gym 10am - 11am

Doors Open @10am. WOD starts at 10:10am

WOD - Every 3 Mins (for 3 Rnds) - 50 Double Unders, Max Goblet Squats. Every 3 Mins (for 3 Rnds) - 20/15cal Row, Max Single Leg Split Lunge. In 11 Mins - 50 Flutter Kicks, 40 Hollow Rock, 30 Russian Twist, 20 Toes To Rings, 10 Wall Climbs. In any time remaining Max SitUps

Saturday 26 Jun - 3 Rnds - 3 Min AMRAP - 10 WallBall, 5 Burpee PullUp. 3 Rnds - 3 Min AMRAP - 10 Box Step Up (22.5/15), 5 Burpee Box Jump. 3 Rnds - 3 Min AMRAP- 10 DeadLift (60/40), 5 Burpee Over Bar

*1 Min Rest After Each 3 Min AMRAP.

*2 Min Rest After Each 3 Rnds.

Friday 25 Jun - In 32 Mins - 2-4-6-8-10 - Snatch (40/30), OverHead Squat (40/30) *400m Run after each set. In any time remaining establish a 1RM of 1 Snatch, 1 OverHead Squat

Thursday 24 Jun - Partner WOD - 8 Min AMRAP - AirBike, Atomic SitUps. 90 sec Rest. 8 Min AMRAP - Row, PushUps. 90 sec Rest. 8 Min AMRAP- BikeErg or SkiErg, PullUps. 90 sec Rest. 8 Min AMRAP- Double Unders, Squats

Wednesday 23 Jun - 7 Min Up Ladder - HandStand Walk, V-Sit. 2 Min Rest. 7 Min Up Ladder - Strict HandStand PushUp, L-Sit. 2 Min Rest. 7 Min Up Ladder - HandStand PushUp, Hollow Rock

Tuesday 22 Jun - 2RM Sumo DeadLift. 2RM Back Squat

Finisher - 2 Mins Max Cals (any machine) into 1 Min of Jumping Squats

Monday 21 Jun - 10 Rnds - 3 Squat Clean (70% of 3RM), 6 Box Jump Over, 10 Dumbbell Press (15/10)

Photos this week by Dani

Strength - 3RM Squat Clean

Sunday 20 Jun - Open Gym 10am - 11am

The next CrossFit Level 1 Course at CFD will be held on 10-11th July

For this course to go ahead it needs enough people to register. If you intend on doing the course register now or CFHQ may cancel it. Register

Doors Open @10am. WOD starts @10:10am

WOD - 4 Rnds - 2 Mins Cals (any machine), 2 Mins 10m Burpee Shuttle, 2 Mins PushUps, 2 Mins PullUps (or ring rows). *30sec Rest after each 2 Min effort.

Saturday 19 Jun - 2 Rnds - 50 Dumbbell Squat (22.5/15), 50 Kettlebell Swing (24/16), 30 Plate OverHead SitUp (10/5) 30 Burpee. *Every 3 Mins Run 200m

Photo by Dani @danielarphoto

Friday 18 Jun - 3 Rnds - Every 3 Mins - 10/7 cal Row, Max Pistol Squats. 1 Min Rest after each round.

Strength - Back Squat

Thursday 17 Jun - In 35 Mins - Run 1.2k then 30-20-10 - Cals (any machine), Double Unders (x3), Burpees. Then Run 1.2k. In any time remaining- Max Wall Climbs

Wednesday 16 Jun - 30 Muscle Ups (Alternate WOD - 8 Rnds - 30sec PullUps, 30sec Dips, 30sec Rest)

Strength - Snatch

Tuesday 15 Jun - 30 Hang Power Clean & Push Press (50/35)

Strength - 1 DeadLift, 1 Hang Power Clean, 1 Push Press, 1 Split Jerk

Monday 14 Jun - ‘White’ - 5 Rnds - 3 Rope Climb, 10 Toes To Bar, 21 Plate OverHead Walking Lunge (20/15), 400m Run

Session times are 8:30am and 4pm

Sunday 13 Jun - Open Gym 10-11am

Door open @10am. WOD starts @10:10am.

WOD - 50sec Work/10sec Rest, 40sec Work/20sec Rest, 30sec Work/30sec Rest

3 Rnds - AirBike or SkiErg, 3 Rnds - Goblet Squat, 3 Rnds - Row, 3 Rnds - SitUps

Monday public holiday timings are 8:30am and 4pm.

Saturday 12 Jun - ‘Filthy Fifty’ - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBalls, 50 Burpees, 50 Double Unders

Friday 11 Jun - ‘Partner WOD’ - 30 Min AMRAP - 10 Bench Jump Overs, 5 Dumbbell Thruster (22.5/15), 15m Dumbbell OverHead Walk (22.5/15)

Thursday 10 Jun - ‘Double Tabata’ - 40sec Work, 20sec Rest - 7 Rnds. - Row. 7 Rnds - Double Unders. 7 Rnds - Burpees

Skills WOD - 7 Min Up Ladder - Bar MuscleUp, Ring MuscleUp, HandStand Walk (m)

Wednesday 9 Jun - 50-40-30-20-10 - Sledge Hits, Slam Balls, SitUps, Single Skips, Scott’s Press (20/15)

Tuesday 8 Jun - 4 Rnds - 30sec Knees to Elbows, 30sec HandStand PushUps, 30sec Rest. 4 Rnds - 30sec PullUps, 30sec PushUps, 30sec Rest

Strength - 1 Push Press, 1 Push Jerk, 1 Split Jerk

Monday 7 Jun - In 32 Mins - 3 Rnds - 800m Run, 50 WallBall. In time remaining - AMRAP - 10 Dumbbell Push Jerk (22.5/15), 10 Box Step Up (22.5/15)

Sunday 6 Jun - Open Gym/WOD 10-11am

WOD - 200 Sit Ups, 200 Squats, 1K Run, 100 Cals, 50 Plate Ground To OverHead, 50 Russian Twist.

Partition however.

Saturday 5 Jun - Partner WOD - 12 Min AMRAP - 1 Rope Climb, 3 V-Sit, 7 Dumbbell Push Press (15/10). 1 Min Rest. 12 Min AMRAP - 7 Hang Power Snatch (30/20), 14 Lateral Bar Hop. 1 Min Rest. 12 Min AMRAP - Cals (any machine)

Friday 4 Jun - 7 Min Up Ladder - PullUp, Toes To Bar. 2 Min Rest. 7 Min Up Ladder - DeadLift (90/60), PushUp

Strength - PullUp and DeadLift

Thursday 3 Jun - 3 Rnds - 500m Row, 30 WallBall. 3 Rnds - 400m Run, 20 Thruster (40/30). 3 Rnds - 30/20cal AirBike or SkiErg, 10 DeadBall Over Shoulder (60/40)

Wednesday 2 Jun - In 32 Mins - 100 Dumbbell Snatch (22.5/15), 100 SitUp, 75 KettleBell Swing (24/16), 75 Atomic SitUp, 50 Plate Ground To OverHead (20/15), 50 Toes Thru Rings. In time remaining AMRAP - 20 Pistol Squat, 60 Double Under