Friday 17 Oct - 4 Mins - KettleBell Swing (24/16), 3 Mins - Burpee Box Jump, 2 Mins - Dumbbell PushPress (15/10), 1 Min - Weighted Jumping Squat (12/8)
Wednesday 15 Oct - 5 Rnds - 1 Forward Roll, 20 sec L-Sit Hold, 10m HandStand Walk, 20 GHD Back Extension
Well done Sammy for your 3rd place finish in Demark 3 a couple of weeks ago. Tough weekend, high level competitors, excellent result!
This WOD is for quality, not for time
Strength - Dips, PullUps, HandStand PushUps
Tuesday 14 Oct - 12 Min AMRAP - 20 WallBall, 10 Pistol Squat, 5 V Sit
Last weekends weightlifting comp, great lifting guys, nice work!
Strength - Press and Push Jerk
Monday 13 Oct - Row 2k, 2 Min Rest, Run 1k, 2 Min Rest, Row 1k, 2 Min Rest, Run 600m, 2 Min Rest, Row 500m, 2 Min Rest, Run 400m
The legends of CFD and CF11M at the Allstars comp this weekend. Thanks so much to CF Top End for hosting such a high quality weekend. Well done to all involved, competitors, judges and support crew.
For those of you that don't like running WOD's, you know you need to do this!
Sunday 12 Oct - Open Gym 2-4pm
Nothing on today? Come down to CrossFit TopEnd and watch your fellow CFDers battle it out with the rest of NT's CrossFit community in the Again Faster All Stars Team Comp. Top 3 teams at the end of today have got themselves a place in the final held on The Sunshine Coast in December.
Saturday 11 Oct - 'Tabata' - PushUp, Thruster (20/15), Row (cal), Toes thru Rings, Burpee
The October On Ramp group. Well done this week guys, you all did very well!
8 Rnds of each exercise - 20sec of work followed by 10sec of rest.
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