Compare to 27 Mar
Sunday 11 Nov - Open Gym 2-4pm
Epic turn out for our comp against MaD! What an outstanding morning. Excellent work to everyone. I don't think there will be many at Open Gym tomorrow…. Rest Day!
Results will be out soon.
Saturday 10 Nov - 'Trans-Tasman Challenge'
The 3 WOD's will be revealed at 8am Saturday.
When that banner pictured is hanging on the CFD wall next week (and it will be) it will be very rewarding to look at it knowing you contributed to our success. The WOD's are suitable for everyone, so be there!
Bring whatever you would like to drink afterwards, we will provide a BBQ breakfast.
Friday 9 Nov - 'OPT Flight Simulator' - Double Under 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Compare to 16 Aug
Come in and make friends with Double Unders. There is a 20min time cap on this one, so if nothing else it will be a 20min practice session.
Strength - Bench Press.
The newest On Ramp graduates are ready to hit the main group sessions - look out for them, introduce yourselves and help them out.
THIS SATURDAY 8AM is our inaugural Trans Tasman Challange. It is a friendly, fun competition between CFD and our good friends at MaD CrossFit in NZ. All 3 WODs have been designed to suit EVERY CrossFitter, so rock up at 8am Saturday morning like any other Saturday morning, participate in 3 short WOD's then at around 10am we will have a delicious egg and bacon BBQ. BYO beers, nothing like a BBQ breakfast beer!
Thursday 8 Nov - 'Barbell Complex' - 7 Rnds - 5 DeadLift, 5 Hang Power Clean, 5 PushPress, 5 Front Squat
Sammy D's nephew in his CrossFit Darwin shirt.
Score is total weight for the 7 rnds, you can increase or decrease the load on the bar between rounds. There is a 20min time cap.
Wednesday 7 Nov - 30 Min Partner AMRAP - 100m Run, 3 Burpee PullUp, 6 OverHead Squat (40/30)
Partner #1 does a Rnd while partner #2 rests, partner #2 does a Rnd while partner #1 rests, so on for 30 mins.
Tuesday 6 Nov - 'Tabata' - Toes To Bar, Dumbbell Squat Clean Thruster (15/10), Chest To Bar PullUp, KettleBell Snatch (16/12)
8 Rnds of each.
Strength - Snatch and OverHead Squat
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