Friday 11 Nov - 30 Sec Work/30 Sec Rest - 5 Rnds - Box Jump Over. 5 Rnds - Strict PullUp. 5 Rnds - Sumo DeadLift HighPull (32/24)

Thursday 10 Nov - 5 Rnd - 10 Cal AirBike, 20 OverHead Squat (30/20), 10 Cal Row, 20 Hang Power Snatch (30/20)

Strength - Snatch Complex

Wednesday 9 Nov - 3 Rnd - 3 Min - MuscleUp, 1 Min - Press (20/15)

Gymnastics Strength - Knees To Elbows. Strength - Bicep Curl & Tricep Extension

Tuesday 8 Nov - In 6 Mins - 20 Cal AirBike, Max Squats. 3 Min Rest. In 6 Mins - 100 Double Unders, V-Sit. 3 Min Rest. In 6 Mins - 500m Row, Max Squats. 3 Min Rest. In 6 Mins - 400m Run, Max V-Sit

Monday 7 Nov - 12 Min AMRAP - 10 Clean & Jerk (60/40), 8 Burpee Box Jump, 6 Chest To Bar PullUp, 4 Thruster (60/40), 2 Strict HandStand PushUp

Ori and Mel with the adorable Gabriel
Skills - HandStand Walking, Legless Rope Climb

Sunday 6 Nov - Open Gym 2-4pm

Saturday 5 Nov - The 2016 Trans Tasman Challenge

The Trans Tasman Challenge is an annual throw down between CFD and MaD CrossFit, Wellington, NZ. This is the 5th year we have battled it out, in an attempt to win the TTC Banner (pic) and earn the right to hang it on our wall for a year. 

There will be 3 WOD's, revealed on the day. Each WOD is designed so it can be scaled to even the newest CrossFitter. 

All 3 WOD's will be run at both the 8am and 4pm session. It will take around 2 hours to get everybody through.

Don't miss out, it's your chance to represent CFD and Australia!