Friday 9 Nov - 'OPT Flight Simulator' - Double Under 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Compare to 16 Aug

Come in and make friends with Double Unders. There is a 20min time cap on this one, so if nothing else it will be a 20min practice session.

Strength - Bench Press.

The newest On Ramp graduates are ready to hit the main group sessions - look out for them, introduce yourselves and help them out.

THIS SATURDAY 8AM is our inaugural Trans Tasman Challange. It is a friendly, fun competition between CFD and our good friends at MaD CrossFit in NZ. All 3 WODs have been designed to suit EVERY CrossFitter, so rock up at 8am Saturday morning like any other Saturday morning, participate in 3 short WOD's then at around 10am we will have a delicious egg and bacon BBQ. BYO beers, nothing like a BBQ breakfast beer!

Thursday 8 Nov - 'Barbell Complex' - 7 Rnds - 5 DeadLift, 5 Hang Power Clean, 5 PushPress, 5 Front Squat

Sammy D's nephew in his CrossFit Darwin shirt.

Score is total weight for the 7 rnds, you can increase or decrease the load on the bar between rounds. There is a 20min time cap.

Wednesday 7 Nov - 30 Min Partner AMRAP - 100m Run, 3 Burpee PullUp, 6 OverHead Squat (40/30)

Partner #1 does a Rnd while partner #2 rests, partner #2 does a Rnd while partner #1 rests, so on for 30 mins. 

Tuesday 6 Nov - 'Tabata' - Toes To Bar, Dumbbell Squat Clean Thruster (15/10), Chest To Bar PullUp, KettleBell Snatch (16/12)

8 Rnds of each.

Strength - Snatch and OverHead Squat

Monday 5 Nov - 1 Rnd - Run 400m, 10m HandStand Walk. 2 Rnd - Run 400m, 10 HandStand PushUp. 3 Rnd - Run 400m, 10 Ring Dip

Simon at the tri Sunday morning, the CrossFit rest position made even more convenient on a bike rack.

Strength - Press

Sunday 4 Nov - Open Gym 2-4pm

This Saturday is The Trans Tasman Challenge. CFD v MaD CrossFit (NZ). 

Starts at 8am, 3 WOD's, BBQ to follow.

The comp should only take 2 hours. 

There will be no 3pm session that day as we want max participation at 8am.

If you don't want to compete feel free to spectate or help with the judging. I strongly encourage giving it a go though, it will be fun and the WOD's are achievable for everyone.

Saturday 3 Nov - 'Fight Gone Bad' - 3 Rnds - Wall Ball (10ft/8ft), Sumo DeadLift HighPull (35/25), Box Jump (60/50cm), Push Press (35/25), Row

1 min per station, 1 min rest between rounds, score is total reps.

Compare to 31 Mar