Friday 1 Apr - WOD: 10 - 8 - 6 - 4 - 2 Power Clean and Push Jerk;

Strength: 2RM Strict Pull Up

Tuesday 29 March - WOD: 3 - 3 - 3 - 3 - 3 Back Squat

Finisher: 750m Row
A BIG congratulations to Kellie Brookes finishing 317th during the CrossFit Quarterfinals in the Oceania Region. Well done from all of us at CFD! 

Sunday 27 March - 10 - 11 Open Gym and WOD

๐Ÿ“ธ danielarphoto

Partner or Solo WOD: 12 Rounds - 15/12 Cals, 15 Box Jump Up/Step Down, 15 Dumbbell Push Press

Friday 25 March - WOD: 3 Rounds - Toes To Bar, Dips, Pull Ups, HandStand Push Ups

๐Ÿ“ธ danielarphoto

Strength: 3RM Behind Neck Press, 2RM Behind Neck Push Jerk, 1RM Behind Neck Split Jerk

Wednesday 23 March - WOD: 1K Run, in any time remaining: Max Cals

๐Ÿ“ธ danielarphoto

Skills WOD: Muscle Ups, Strict HandStand Push Up, Double Unders
Strength: OTM - 1 Squat Snatch

Monday 21 March - WOD: 10 - 1 Hang Squat Clean; 1 - 10 Over The Bar Burpee

๐Ÿ“ธ danielarphoto

Strength: 1 Squat Clean, 1 Hang Squat Clean, 3 Front Squat

Sunday 20 March - 10 - 11 Open Gym and WOD

๐Ÿ“ธ danielarphoto

WOD: Up Ladder - DeadBall Carry, Burpee; Up Ladder - Cal Row, Dumbbell Press; Up Ladder - Double Under, KettleBell Swing; Up Ladder - Wall Ball, Weighted Sit Up

Thursday 17 March - WOD: 3 - 3 - 3 Thruster

๐Ÿ“ธ danielarphoto

Partner Finisher

Wednesday 16 March - WOD: 5 Rounds - 6 Devils Press, 36 Double Unders

Skills WOD: HSPU, Pistol Squat, Ring Dip

THATS A WRAP!! The 3 weeks of Worldwide Open Workout are done. If you made it through to the next round in your age group or region, it's really going to heat up for you! CFD just wants to give a massive thank you for everyone who got around it, judged, gave it there all and even surprised themselves with incredible achievements and PB's!!
Some amazing statistics from the leaderboard: CFD had 12 countries represented throughout our members.  Paul, 35th and Daniela 18th in Peru. Princess, 29th in Philippines. Valentina, 75th in Italy in her age group. Petra, 87th in Czech Republic. Ingrid, 86th in Colombia. Chandi, 16th and Udam 26th in Sri Lanka. Fede, 29th in Venezuela in his age group. Sapta, 40th in Indonesia. Lan, 9131th in France. Will, 222nd in Ireland.

Sunday 13 March - 10 - 11 Open Gym and WOD

๐Ÿ“ธ danielarphoto

WOD: 5mins - Burpees; 5mins - Cals; 4mins - Toes to Bar or V-Sit; 4mins - Cals; 3mins - Push Up; 3mins - Cals; 2mins - OverHead Squat; 2mins - Cals. Rest in between each movement.

Tuesday 8 March - WOD: "Helen" 3 Rounds - 400m Run, 21 KB Swing, 12 Pull Up

Skills WOD: AMRAP - Strict Pull Up, Chest To Bar Pull Up, Toes to Bar; AMRAP - Strict HandStand Push Up, HandStand Push Up, HandStand Walk

Big thanks to danielarphoto for capturing all amazing moments during the CrossFit Open Workout 22.1!!!!

Today is International Women's Day! Wear something that represents a strong woman in your life. Go raid your Mum's, girlfriend's, fiancรฉ's, wife's, sister's or Granny's wardrobe for the best workout accessories.
Be creative and let's show the love for all the women of the world!

Sunday 6 March - 10 - 11am Open Gym and WOD

WOD: 3 Rounds: 200m Farmers Carry, 200m Run; 3 Rounds: 250m Row, 50 Double Unders; 3 Rounds: 25 Sit Ups, 15 Push Ups; 3 Rounds: 15 Wall Balls, 10 Strict Knee Raises

Saturday 5 March - WOD: 1K Row, 40 Dumbbell Push Press, 30 DeadBall Squat Clean, 20 Pull Up, 10 Wall Climb, 20 Pull Up, 30 DeadBall, Squat Clean, 40 Dumbbell Push Press, 1K Run

There will be another coach during the 8:30am class to babysit your kids, bring them along with you!