Friday 18 Sep - 2 Rnd - 15 Cal AirBike, 15 SitUp. 2 Rnd - 15 Cal Row, 15 Burpee. 2 Rnd - 50 DoubleUnders, 15 PullUp. 2 Rnd - 400m Run, 15m Broad Jump

 

Strength - Press and Push Jerk

Thursday 17 Sep - 3 Rnd - 10 OverHead Squat (50/35), 10 Tyre Flip, 200m Run

 

 Gymnastic/Skills WOD - 2 Rnd - 2 Min Max Pistol, 2 Min Max Muscle Up, 2 Min Max Distance HandStand Walk

Wednesday 16 Sep - Every 2 Mins for 30 Mins - 1 DeadLift (80-90%), 1 PullUp (10/5)

Tuesday 15 Sep - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

 

Compare to 23 May

Monday 14 Sep - On The Minute, 8 Mins - Odd - 10 HandStand PushUp, Max Box StepUp (15/10), Even - Rest. On The Minute, 8 Mins - Odd - 5 Clean & Jerk (50/35), Max Squat, Even - Rest.

 

Strength - Front Squat

Well done to all those that ended the day on the podium.

Huge thank you to everyone involved yesterday from judges, helpers, competitors, sponsors and spectators. It was an epic success and a great day to be a CrossFitter in the territory! Here is the link to the leaderboard NORFIT

Sunday 13 Sep - Open Gym 2-4pm

Saturday 12 Sep - 'NorFit'

Today CFD will be hosting NorFit from 9am - 4pm (approx). 

If you have entered as a competitor then please be there no later than 8:30am to register. If you would like to judge or help out please be there at 9am to hear the brief on each WOD.
If you have not registered then come on down and spectate. Heats will kick off at 10am.

 Karma Cafe will have a juice bar set up from 9am-12.

Wicked NRG will have a stand with refreshments, paleo(ish) treats, merch and supplement info. 

It will probably be the best day ever so don't miss out!
There will be no regular (8am & 3pm) sessions on today.