Saturday 14 Apr - 150 WallBall - Every Minute, On The Minute 3 Burpee

Strength - Back Squat

Friday 13 Apr - 3K Row

Skills WOD - 3 Strict MuscleUp, 6 Strict HandStand PushUp, 9 Triple Under

Thursday 12 Apr - 12 Min AMRAP - 20 Dumbbell Snatch (20/15), 7 Bar MuscleUp. Rest 3 Mins. 9 Min AMRAP - 20 KettleBell Snatch (24/16), 7 Box Jump (70/60)

It's official, Sam is off to Sydney in June for her 5th CrossFit Games Regionals!

This was definitely Sam's best open performance to date and CFD is very proud.

Thanks to everyone who cheered her through.

Wednesday 11 Apr - 4 Min AMRAP - KettleBell Swing (32/24). 1 Min Rest. 4 Min AMRAP - DeadBall Over Shoulder (60/40). 1 Min Rest. 4 Min AMRAP - Burpee

Strength - OverHead Squat

Tuesday 10 Apr - 2 Rnds - 20 Ring PushUp, 40 SitUp

Congratulations Lachlan for finishing 13th place in Aus/NZ for the Open and 160th in the world in the 14-15yr old category. Finishing in the top 200 worldwide means Lachlan now progresses to the Online Qualifiers where the top 20 finishers go to The CrossFit Games. Well done Lachlan, all your hard work has paid off. 

Gymnastics Strength WOD - 5 Rnds - 20sec Work/40sec Rest - HandStand PushUp, Pistol Squat, Dip

Monday 9 Apr - In 32 Mins - 3 Rnd - 15 PullUps, 400m Run, 15 Thruster (40/30), 200m Run. In time remaining - 3 RM Thruster

Sunday 8 Apr - Rest Day

CFD is closed today due to the Level 1 Coaches Course

There is a weightlifting meet being held today (Sunday) at CrossFit Abode, stars at 11am, spectators are very welcome.