Monday 11 Nov - 10 - 1 - Burpee, KettleBell Swing (32/24)

Strength - OverHead Squat
Watch out for this group hitting WOD's for the first time this week!
It is with much sadness we declare MaD CrossFit (Wellington, NZ) winners of this years 2013 Trans Tasman Challenge. Unfortunately, for CFD, the banner will come down and be shipped back to NZ. It was SO CLOSE this year .8 of a point between the 2 gyms! Well done to all participants, especially those who only finished On Ramp on Thursday and those who have only recently bought beautiful little babies into the world! 

Sunday 10 Oct - Open Gym 2-4pm

There is no Pilates on today. 

Epic turn out for the MaD comp, so much fun! Once the scores are entered we will know whether or not we get to keep the flag! Despite the final result you guys all worked so hard today and did CFD proud!

Saturday 9 Nov - Annual Trans Tasman Challenge - CFD v MaD

This is the scene from the CFD V MaD Comp last year, don't miss out, it's a great morning. The WOD's are designed so everyone can participate!

All 3 WOD's will be revealed at 8am. We will finish up with a BBQ around 12:30pm, BYO drinks. There is no 3pm session today

Friday 8 Oct - In 3 Minutes - Run 200m, Max Power Snatch (60/40). Rest 1 Min. In 3 Mins - Run 200m, Max Clean (60/40)

Strength - Power Snatch and Clean

Thursday 7 Oct - Run 1.2k, 12 Dumbbell Cluster (20/15), 12 Weighted SitUp (20/15), 12 Dumbbell OverHead Lunge Step (20/15), Run 800m, 8 Dumbbell Cluster, 8 Weighted SitUp, 8 Dumbbell OverHead Lunge Step, Run 400m, 4 Dumbbell Cluster, 4 Weighted SitUp, 4 Dumbbell OverHead Lunge Step

Strength - Back Squat

Wednesday 6 Oct - 10-8-6-4-2 Burpee Over Box, 50-40-30-20-10 Double Under

Strength - Press and Push Press
This Saturday is the Annual Trans Tasman Challenge. A CrossFit Darwin versus MaD CrossFit (Wellington, NZ) Competition. Start time is 8am. There are 3 WOD's so it will run for a few hours. All WOD's can be scaled so everyone should be there! BBQ and beers to follow around 11:30 - 12noon. Last year CrossFit Darwin were victorious, that is why we have that large flag hanging above the results board. The only way to help ensure the flag stays is to be at CFD this Saturday, 8am. There will be no 3pm session on Saturday.

Tuesday 5 Oct - 16 Min AMRAP - 16 Pistol Squat, 8 Toes To Bar, 4 HandStand PushUp