Wednesday 3 Jul - 50-40-30-20-10 - SitUp, Lunge Step

Strength - Back Squat
CFD was well represented on the weekend at both the CrossFit Abode Individual Comp and the NTWA weightlifting meet.
At the CrossFit competition Sammy, Emily and Jess took out the advanced female category with 1st, 2nd and 3rd respectively. Karlee and Tom placed 2nd and 3rd in the intermediate category. Tai 5th in advanced and Daniel 13th in intermediate and the youngest competitor on the floor.
At the weightlifting meet Brody and Darby were both 2nd place, Ruby 3rd. Carl lifted in his first meet and finished 8th with some great lifting.
Great weekend, well done to everyone who competed.

Tuesday 2 Jul - 8 Min AMRAP - 30 Push Press (40/30), 30 Box Jump, 30 Dumbell Push Press (15/10), 30 Box Jump Over

Skills WOD - 9m HandStand Walk, 18 Pistol Squat, 30sec L-Sit Hold

Monday 1 Jul - 2 Rnd - 2 Min WallBall, 2 Min Rest, 2 Min AirBike, 2 Min Rest, 2 Min KettleBell Swing (32/24), 2 Min Rest, 2 Min Row, 2 Min Rest. Then 2 Min - Burpee

There is no 6pm session tonight due to the fireworks

Sunday 30 Jun - 11am - Weightlifting Competition

From 11am CFD will be hosting a NTWA weightlifting meet. Come down and check it out. 

Ladies lift first, the men will start around 12:30pm. There will be no open gym today.

Saturday 29 Jun - 5 Rnds - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24). 800m Run. 5 Rnds - 5 PullUp, 10 PushUp, 15 Squat. 600m Run. 2 Rnds - 30 Box Jump, 30 WallBall. 400m Run

Good luck to the CFDers competing at the CrossFit Abode Individual Comp today. 

If you would like to spectate the action begins at the waterfront from 8am - 11am then at CrossFit Abode from 12pm - 5pm.

Friday 28 Jun - 2 Rnd - 7 Wall Climb, 14 Thruster (60/40)

Strength - Thruster. 

Skill - Rope Climb Variations

Thursday 27 Jun - 10-8-6-4-2 - Strict PullUp, 30-25-20-15-10 - Cal (Bike, Row or Ski)

Skills WOD - 2 Rnd - 3 Min AMRAP - HandStand Walk, 3 Min AMRAP - Pistol Squat, 3 Min AMRAP - HandStand PushUp