Wednesday 7 Oct - 0-7 Min - 1K Run, 7-15 Min - 1RM Press, 15-22 Min - 1K Run, 22-30 Min - 1RM Push Press

Skills WOD - 3 Rnd - 1 Min HandStand Walking, 1 Min Kipping or MuscleUp Practice

Tuesday 6 Oct - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest

Most of the September On Ramp Crew - a soccer team and some funny Irish guys!

Compare to 11 April

Strength - Front Squat

Monday 5 Oct - 7 Min AMRAP - 5 Strict PullUp, 10 Bench Press (50/35), 20 Box StepUp. 3 Min Rest. 7 Min AMRAP - 5 Toes To Bar, 10 PushUp, 20 Squat. 3 Min Rest. 7 Min AMRAP - 5 Bar MuscleUp, 10 Dumbbell Push Press (15/10), 20 Pistol Squat

Check Mhairi out putting her functional fitness to work on a cattle station near Mackay, QLD!
Strength - Bench Press

Sunday 4 Oct - Open Gym 2-4pm

Saturday 3 Oct - 'Morrison' - 50-40-30-20-10 - WallBall, Box Jump, KettleBell Swing (24/16)

Best of luck to Sammy this weekend at  Demarc 4 hosted by CrossFit Raw Commando, New Castle.

Here is the link to the results

Friday 2 Oct - 5RM DeadLift

 Louis John Brown
Congratulations Adam and Tynan, from everyone at CFD.

Louis will be attending the 9:15am kid friendly sessions soon. I doubt he will be sitting in the pram for long!

Gymnastics WOD - OTM - 3 Mins - Max Shoulder Taps, Max PullUps, Max Dips, Max L-Sit Hold

Thursday 1 Oct - Death By Squat Clean (60/40). Death By Jerk (60/40)

Strength - Clean & Jerk