Monday 6 Dec - WOD: Every 3 Mins for 3 Rounds - Run 400m, Max Kettlebell Swing; Every 3 Mins for 3 Rounds - 500m/400m Row, Max Toes To Bar; 9 Min AMRAP - 3 Burpee Box Step Up, 6 Pistol Squat, 9 Atomic Sit Up

📸 danielarphoto

Sunday 5 Dec - 4 - 5 Pm Open Gym and WOD

NT Open & Masters Competition is being held at CFD today with the action starting at 9:30am.

Please come down and cheer the athletes on.

Open Gym and WOD starts from 4pm.

WOD: 1600m Run, 2K Row, 75/50Cal Bike or Ski, 300 Double Unders, 100m Bear Crawl, 100m Lunge Step (partition however you like)

Saturday 4 Dec - Workout: 3 Rounds - 1Min - Row Cals, 1Min - Burpees over Rower, 1Min - V-Sits, 1Min - Rest; 11Min AMRAP - 20 Dumbbell Snatch, 15 Goblet Squat, 10 Toes Thru Rings; EMOM - 3 Rounds - Min 1 - 15 Wall Ball, Min 2 - 10 Pull Ups, Min 3 - Max Kettlebell Sumo Deadlift High Pull, Min 4 - Rest

📸 danielarphoto

Friday 3 Dec - WOD: 10 - 8 - 6 - 4 - 2 Power Snatch; 30 Double Unders After Each Set

📸 danielarphoto

Strength: 1RM Snatch Grip Deadlift

Thursday 2 Dec - Workout: 800m Run, 1000m/800m Row, 50/40 Cals; 600m Run, 750m/600m Row, 40/30 Cals; 400m Run, 500m/400m Row, 30/20 Cals; 10x10m Shuttle Run, 5x10m Broad Jump, 20/10 Cals

📸 danielarphoto

Wednesday 1 Dec - WOD: 5 Mins - Toes To Bar; 5 Mins - Back Squat; 5 Mins - Ring Dips. Every Min, including 3,2,1...go!, 3 Burpees

📸 danielarphoto

Strength: 5 RM Push Press, 3 Muscle Up

Tuesday 30 Nov - AMRAP: 10 Power Clean, 7 Push Up, 5 Chest to Bar Pull Up. AMRAP: 10 Push Jerk, 7 Push Up, 5 Chest to Bar Pull Up

📸 danielarphoto