Wednesday 3 Oct - Death by 10m Cone Sprints then Death by Ring Dips

Death by = 1 Rep in the first minute, 2 in the second minute, 3 in the 3rd minute and so on until you are unable to complete the amount of reps for that minute.
Best of luck with your deployment Mel, you will be missed by many here at CFD, especially the 5:45am gang. Keep us posted with your WOD results and let us know every time you tick a goal off that list (video proof would be nice too)! Do you like the pic I found of you in the archives?

Tuesday 2 Oct - 'Tabata MashUp' 8 Rnds - 20 sec Hang Power Clean (50/35), 10 sec Rest, 20 sec PushPress (50/35), 10 sec Rest

Our Tough Mudder Team, Carl, Ben, BJ and Marnie, with mud everywhere, including on the camera lense… 

Strength - Back Squat

Next Darwin Tri Club event is a reverse order tri. Sunday 7th Oct, Lake Alexander, 7am, 3k Run, 13k Bike, 300m Swim. Click here to become a member. Cost is $120 for the year, expires Jul 2013.

Monday 1 Oct - 'Adrian' - 7 Rnd - 3 Forward Roll, 5 Wall Climb, 7 Toes To Bar, 9 Box Jump (75cm/60cm)

Ali looking abfab!

Sunday 30 Sep - Open Gym 2-4pm

Ali represented CFD in the Fitness Model category at the INBA Body Building Comp this weekend. As expected Ali hit the stage looking strong and confident. It's so good to see CFD athletes getting involved in many different sports and activities. Using your fitness is what makes all those WOD's worthwhile so, if you are not already, get involved in something that you did not think possible BC (before CrossFit). Marathon? Roller Derby? Weightlifting Comp? Ultimate Frisbee? Training for trainings sake is not as exciting as doing something with it, so do something!   

Saturday 29 Sep - 'Christine' - 3 Rnd - 500m Row, 12 Bodyweight Deadlift, 21 Box Jump. 5 min rest then 'Annie' - 50-40-30-20-10 Double Under, SitUp

Friday 28 Sep - 'Randy' - 75 Power Snatch (35/25)

Drinks for Mel's going away after the 5:30pm session. BYO if you want anything other than beer.

Strength - KettleBell Thruster

Thursday 27 Sep - Every Minute on the Minute for 6 Mins - Pistols, Shoulder Taps. 3 Min Rest. Every Minute on the Minute for 6 Mins - MedBall Cleans, Dumbbell Press (15/10)

Strength - Back Squat, Front Squat, OverHead Squat