Friday 6 Nov - 9 Min Up Ladder AMRAP - 1,1,1,2,2,2,3,3,3,4,4,4 etc - Snatch (50/35), Over The Bar Burpee, Box Jump (70cm/60cm)

 

Strength - Snatch
This Saturday CFD will once again be holding the Trans Tasman Challenge.
An annual comp held between us and Mad CrossFit in Wellington, NZ. This is the 4th year we have held this fun, all inclusive, fiercely contended battle!
There will be 3 WOD's, at both the 8am and 4pm sessions. It will probably take about 2 hours to get everyone through but if you can't stay for them all that's okay. MaD members will be completing the WODs on the same day in NZ. All scores will be entered into a live scoreboard to determine an overall winner.
The winner then gets to proudly display the Trans Tasman Challenge banner for the next 12 months.
The WOD's are designed with all levels of ability and fitness in mind so max attendance is requested! 

Thursday 5 Nov - 5 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. Then 500m Row, 40 OverHead Lunge Step (20/15), 30 Reverse Burpee, 20 HandStand PushUp. Then 5 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat

Strength - Bench Press

Wednesday 4 Nov - 40 Min AMRAP - 3 MuscleUp, 6 Under/Over, 9 DeadLift (100/70), 12 Dumbbell PushPress (15/10). Every 5 Mins do 40 Double Unders

Tuesday 3 Nov - 30 Dumbbell Snatch (20/15), 15 Pistol Squat, 15 Burpee Box Jump, 20 Dumbbell Snatch, 10 Pistol Squat, 10 Burpee Box Jump, 10 Dumbbell Snatch, 5 Pistol Squat, 5 Burpee Box Jump

  Strength - Dumbbell Snatch Ladder, 1RM Box Jump Ladder

Monday 2 Nov - 7 Min AMRAP - 7 Toes To Bar, 7 WallBall. 4 Min AMRAP - 7 Power Clean (40/30), 7 Thruster (40/30). 3 Min AMRAP - 7 KettleBell Swing (24/16), 7 Goblet Squat (24/16)

 

Big October On Ramp group, in the park, in the dark!

Strength - Thruster

Today the November Healthy Living Challenge kicks off.

If you want to join in on the action there are a few 'test' WODs to get done today. These WOD's can replace the Monday WOD or you can do both. 

If you are unsure of what this is all about come in today and it will be briefed at every session.

Sunday 1 Nov - Open Gym 2-4pm

Saturday 31 Oct - 4 Rnds - 20 Burpee, 20 KettleBell Swing (24/16), 20 Box Step Over, 20 Plate Ground To OverHead (20/15)

Today, after the WOD (8am and 4pm) there will be a Melbourne Cup themed 'race' between the top 4 people from the workout. Bring a fancy hat or tie and $2 to place a bet!