Saturday 16 Nov - 'Angie' - 100 PullUp, 100 PushUp, 100 SitUp, 100 Squat

Compare to 29 Apr

Friday 15 Nov - 1 RM Clean & Jerk Complex. 1 RM Snatch Complex

Clean Complex - 1 DeadLift, 1 Hang Clean, 1 Clean, 1 Jerk

Snatch Complex- 1 Snatch Grip DeadLift, 1 Hang Snatch, 1 Snatch, 1 OverHead Squat

Thursday 14 Nov - 3 Rnds - 2 Min Row, 2 Min Rest. 3 Rnds - 2 Min Wall Climb, 2 Min Rest. 3 Rnds - 2 Min Weighted Box Step Up (20/15), 2 Min Rest. 3 Rnd - 2 Min Double Under, 2 Min Rest

Wednesday 13 Nov - 25 Burpee PullUps, 25 Thruster (40/30), 25 OverHead Lunge Step (20/15), 25 Ring Dip

Tuesday 12 Nov - 4 Rnds - 400m Run, 10 Clean and Jerk (60/40), 10 PullUp

Strength - Clean and Jerk

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!