Monday 6 Nov - 2 Rnd - 15 Clean & Jerk (60/40), 10 Burpee Box Jump Over, 50 Double Under

Strength - Clean & Jerk

Sunday 5 Nov - Open Gym 2-4pm

Saturday 4 Nov - Trans-Tasman Challenge

The 6th Annual Trans - Tasman Challenge is today

A competition held between CFD and MaD CrossFit (Wellington, NZ)

There are 3 WOD's, revealed on the day. 

Session times will run as normal but will go for about 30mins longer.

Don't miss this, it's a fun comp with no pressure!

Rob's weightlifting session is still on at 2pm

Friday 3 Nov - 'Nate' - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Thursday 2 Nov - 0-5 Min - 400m Run, Max Box Jump Over. 5-10 Min - Max Hang. 10-15 Min - 500m Row, Max Box Jumps. 15-20 Min - Max Hollow Hold. 20-25 Min - 15 Cal Bike, Max Box StepUp. 25-30 Min - Max OverHead Squat Hold (20/15)

For the Hang, Hollow Hold and OverHead Squat Hold you are accumulating as much time as possible within the 5min time frame

Wednesday 1 Nov - 6 Min AMRAP - 5 DeadLift (100/70), 10 MedBall Clean. 3 Min Rest. 6 Min AMRAP - 5 Dumbbell Press (15/10), 10 Dumbbell Push Jerk (15/10)

Meg, you will be missed by everyone at CFD.
Strength - DeadLift and Bench Press

Tuesday 31 Oct - Partner WOD - 3 Rnd - 40 Double KettleBell Snatch (12/8), 40cal Row, 40 PullUp, 40 HandStand PushUp