Wednesday 11 Apr - 4 Min AMRAP - KettleBell Swing (32/24). 1 Min Rest. 4 Min AMRAP - DeadBall Over Shoulder (60/40). 1 Min Rest. 4 Min AMRAP - Burpee

Strength - OverHead Squat

Tuesday 10 Apr - 2 Rnds - 20 Ring PushUp, 40 SitUp

Congratulations Lachlan for finishing 13th place in Aus/NZ for the Open and 160th in the world in the 14-15yr old category. Finishing in the top 200 worldwide means Lachlan now progresses to the Online Qualifiers where the top 20 finishers go to The CrossFit Games. Well done Lachlan, all your hard work has paid off. 

Gymnastics Strength WOD - 5 Rnds - 20sec Work/40sec Rest - HandStand PushUp, Pistol Squat, Dip

Monday 9 Apr - In 32 Mins - 3 Rnd - 15 PullUps, 400m Run, 15 Thruster (40/30), 200m Run. In time remaining - 3 RM Thruster

Sunday 8 Apr - Rest Day

CFD is closed today due to the Level 1 Coaches Course

There is a weightlifting meet being held today (Sunday) at CrossFit Abode, stars at 11am, spectators are very welcome.

Saturday 7 Apr - Park WOD

CFD is closed this weekend due to the Level 1 Coaches Course.

Alternatively, we are going to meet on The Esplanade at 8:30am for a running WOD (100m Sprints). We will meet opposite The Novotel, near the big silver toilet.

Bring plenty of water and sun protection.

Friday 6 Apr - 4 Rnds - 1 Min AirBike, 1 Min Row, 1 Min SkiErg, 1 Min Double Under, 200m Run, 2 Min Rest

CFD is closed this weekend due to the Level 1 Coaches Course

Thursday 5 Apr - 10 WallBall, 20 Power Clean (60/40), 20 WallBall, 15 Power Clean, 30 WallBall, 10 Power Clean, 40 WallBall, 5 Power Clean

Strength - Clean & Jerk Complex