Wednesday 1 Dec - WOD: 5 Mins - Toes To Bar; 5 Mins - Back Squat; 5 Mins - Ring Dips. Every Min, including 3,2,1...go!, 3 Burpees

📸 danielarphoto

Strength: 5 RM Push Press, 3 Muscle Up

Tuesday 30 Nov - AMRAP: 10 Power Clean, 7 Push Up, 5 Chest to Bar Pull Up. AMRAP: 10 Push Jerk, 7 Push Up, 5 Chest to Bar Pull Up

📸 danielarphoto

Monday 29 Nov - WOD: 55 Sit Up, 55 Dumbbell Snatch, 55/45 Cal Row, 55 Handstand Push Up

📸 danielarphoto

Strength: 2RM Front Squat

Sunday 28 Nov - 10 - 11am Open Gym and WOD

Workout: Up Ladder - Ring Row, Push Up, V - Sit, Cal (any), Double Under, Sit Up

Saturday 27 Nov - WOD: 100 Box Step Up, 50 Cals, 100 Squats, 50 Knees To Elbows, 100 Lunge Steps, 50 Press; Every 6 mins, including 3,2,1...go! 400m Run

Friday 26 Nov - Strength: 5 RM Back Squat; 2 RM Back Squat. WOD: 10 Rounds - 1 Power Snatch, 3 OverHead Squat

Thursday 25 Nov - Partner WOD: 3 Rounds - 400m Run, Max Kettlebell Snatch; 3 Rounds - 500m Row, Max Dumbbell Hang Clean and Jerk. In Any Time Remaining - Max Devils Thruster

Wednesday 24 Nov - Death By - Hang Squat Clean; Death By - Toes To Bar. 7 Min AMRAP: 10 Box Jump Over, 15 Atomic Sit Up

Tuesday 23 Nov - WOD: 3 Rounds - 10/5 Push Up, 10/7 Cal Row, 10 Dumbbell Press, 10/7 Cal Bike or Ski, 20 Hollow Rock. Finisher: 3 Min - Max Double Unders

Strength: 3RM Push Jerk

Monday 22 Nov - WOD: 50 Wall Ball, 50 Box Jump, 1K Run, 25 Wall Ball, 25 Box Jump

Skills WOD: 2 Muscle Up, 4 HandStand Push Up, 6 Pistol Squat

Sunday 21 Nov - 10 - 11am Open Gym and WOD

WOD: 7 Rounds - 5 Strict Pull Up or Ring Row, 10 Push Up, 15 Cal, 200m Run, 25 Thruster, 30 Flutter Kick

Saturday 20 Nov - Workout: In 35 Mins - 25 Box Step Up, 50 Burpee, 75 Sit Up, 100 DB Push Press, 75 Sit Up, 50 Burpee, 25 Box Step Up. In Any Time Remaining: AMRAP 6 cal Air Bike, 4 DeadBall Over Shoulder, 2 Wall Climb

📸 danielarphoto

Friday 19 Nov - WOD: 4 Rounds - 5 Squat Snatch, Max Row; 4 Rounds - 15 Toes To Bar, Max Wall Balls; 4 Rounds - 50 Double Unders, Max Under/Overs

📸 danielarphoto

Thursday 18 Nov - Workout: 600m Run, 750/600m Row, then 6 Rounds - 20 KB Swing, 10 Sit Up; 400m Run, 500/400m Row, then 4 Rounds - 20 DB Snatch, 10 V-Sit; 200m Run, 250/200m Row, then 2 Rounds - 20 Plate Ground to Over Head, 10 Russian Twist with Plate

📸 danielarphoto

Wednesday 17 Nov - WOD: 7 Min AMRAP - Deadlift (every break do 10 over bar burpees, including 3,2,1....go!); Core Finisher: L-Sit Hold, Plank Hold, Side Plank Hold

📸 danielarphoto

Skills WOD: 4 Rounds of 1 Rope Climb, 10m HandStand Walk, 10 Pistol Squat

Tuesday 16 Nov - Partner WOD: 5-1 Wall Climbs, 5-1 Ring Dips, 10-1 Push Ups, 10-1 Hollow Rocks, 10-1 Box Jumps, 15-1 Lunge Steps; Max Cals In Any Time Remaining

📸 danielarphoto

Monday 15 Nov - WOD: 15-12-9 -5-3 Thruster, Pull Up

📸 danielarphoto

Strength: Complex - 1 Squat Clean, 1 Thruster, 1 Push or Split Jerk

Sunday 14 Nov - 10 - 11am Open Gym and WOD

AMRAP: 200m Run, 150m Row, 100 Double Unders, 50 Mountain Climber; TABATA: Goblet Squat, Dumbbell Push Jerk, Plate Sit Up; In 12 mins: 40/30 Cal Ski or Bike, 30 WallBall, 30 Box Jump Over. In Any Time Remaining: Burpees

Saturday 13 Nov - WOD: 20 DeadLift, 400m Run, 20 KB Swing, 400m Run, 20 OverHead Squat, 400m Run, 20 Burpee, 400m Run, 20 Pull Up, 400m Run, 20 Box Jump, 400m Run, 20 DB Squat Clean, 400m Run

📸 danielarphoto

Friday 12 Nov - WOD: Up Ladder - Strict Pull Up, Box Step Up, Clapping Push Up

📸 danielarphoto

Strength: 3 RM Back Squat, 3 RM Press

Thursday 11 Nov - Workout: 2Km Run, 2.5/2 Km Row (partition however you like); AMRAP: 30 Double Unders, 20 MedBall Clean, 10 V-Sit

📸 danielarphoto

Wednesday 10 Nov - WOD: 4 Rounds - 3 Cluster, 6 Front Rack Lunge, 9 Cal, 12 Burpee to Target

📸 danielarphoto

Strength: 3 Cluster, 6 Front Rack Lunge

Tuesday 9 Nov - Strength WOD: 1RM Hang Power Snatch; Skills| WOD: AMRAP - 7m HandStand Walk, 3 Muscle Up, 7m HandStand Walk, 3 Rope Climb

📸 danielarphoto

Core Finisher 

Monday 8 Nov - "Nutts" - 10 HandStand Push Up, 15 DeadLift, 25 Box Jump, 50 Pull Up, 100 Wall Ball, 200 Double Under, 400m Run with Plate

📸 danielarphoto

Sunday 7 Nov - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: 4 Rounds - 3 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 6 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 9 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 12 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 15 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 

Saturday 6 Nov - WOD: 10 Rounds - 4 Burpee Box Jump, 2 Box Jump Over; 8 Rounds - 5 WallBalls; 3 Burpee Pull Ups; 6 Rounds - 10 KB swing, 5 Goblet Squat; 4 Rounds - 250/200m Row, 15 Dumbbell Snatch; 2 Rounds - 400m Run, 20 KB Deadlift

📸 danielarphoto

Thanks to all our CFD members for respecting the NT Health Lockout rules. Let's keep the same for today, tomorrow and hopefully on Monday we will back to normal.

Friday 5 Nov - Open WOD 21.1 - 1 Wall Climb, 10 Double Unders; 3 Wall Climb, 30 Double Unders; 6 Wall Climb, 60 Double Unders; 9 Wall Climb, 90 Double Unders; 15 Wall Climb; 150 Double Unders; 21 Wall Climb, 210 Double Unders

📸 danielarphoto

Strength: 4 RM Front Squat

Thursday 4 Nov - Partner WOD - 8 Min AMRAP: 200m Run, Sit Ups; 8 Min AMRAP: 250m Row, Push Ups; 8 Min AMRAP: 20/15 Cal Ski or Bike, Squats; 8 Min AMRAP: 40m Bear Crawl, Pull Ups

📸 danielarphoto

Wednesday 3 Nov - WOD - 100 Dumbbell Push Press, 100 Hollow Rock, 100 Kettlebell OverHead Lunge, 100 Toes Thru Rings, 100 Sledge Hits

📸 danielarphoto

Tuesday 2 Nov - Workout - 3 Rounds: Run 800m, 50 DeadLift

📸 danielarphoto

Post WOD: 5 Min Stretching and Rolling out