Thursday 31 Oct - 21-15-9 - DeadLift (100/70), PushUp, PullUp, Dumbbell Press (15/10)

Strength - DeadLift
Congratulations to Sammy for accepting a sponsorship deal from JAW. It is a very generous deal but as we all know it is very well deserved! Click here for the JAW website to check out their great range of CF apparel and accessories to make WOD's even more enjoyable!

Wednesday 30 Oct - 500m Row, 3 Rope Climb, 30 WallBall, 4 Tyre Flip, 40m Farmers Carry (32/24), 5 Bar MuscleUp, 50 Double Under, 500m Row

Tuesday 29 Oct - 6 Min AMRAP - 6 PushPress (50/35), 12 Box Jump. 2 Min Rest. 6 Min AMRAP - 6 MedBall Clean, 12 Squat. 2 Min Rest. 6 Min AMRAP - 6 KettleBell OverHead Lunge Step (24/16), 12 SitUp

Strength - Clean & Jerk Complex

Best Team CFD pic from the weekend, 7 WOD's can be thirsty work! You were all inspirational, such a positive, happy, hardworking team. 

Monday 28 Oct - 20 Min AMRAP - 400m Run, Max Toes to Bar

Score = Total Toes To Bar

Sunday 27 Oct - 11am - Pilates. 2-4pm - Open Gym

Don't forget the All Stars Comp is on again today, come down and check it out, there are WOD's to watch, JAW shopping to be done and Utter Nutter treats to eat!

Saturday 26 Oct - 400m Run, 30-20-10 - Burpee Box Jump, KettleBell SumoDeadLift HighPull (24/16). 400m Run, 30-20-10 - Thruster (20/15), V- Sit. 400m Run, 30-20-10 - Dumbbell Snatch (20/15), HandStand PushUp

Good luck to the CFD and CF11M teams competing in the Again Faster All Stars Comp this weekend!   DPD, Aroha, Aaron, Amy, Leigh, Kiaya, Ronan, Sonia, Matt, Angie, Megan, MJ, Trent, Tasha, Dan, Hayley, Bluey and Jess are competing in 7 WOD's over 2 days to represent us. Come down and cheer them on at CrossFit Top End (5 Witte St, Winnellie) anytime over the weekend, the louder we yell the faster they rep!

Friday 25 Oct - 'Tabata Sets' - PushUp, Ring Dip, Pistol Squat, Bar MuscleUp

Strength - Split Jerk