Monday 8 Nov - "Nutts" - 10 HandStand Push Up, 15 DeadLift, 25 Box Jump, 50 Pull Up, 100 Wall Ball, 200 Double Under, 400m Run with Plate

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Sunday 7 Nov - 10 - 11am Open Gym and WOD

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WOD: 4 Rounds - 3 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 6 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 9 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 12 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 15 Cals, 15 Squats, 10 Sit Ups, 5 Push Ups; 

Saturday 6 Nov - WOD: 10 Rounds - 4 Burpee Box Jump, 2 Box Jump Over; 8 Rounds - 5 WallBalls; 3 Burpee Pull Ups; 6 Rounds - 10 KB swing, 5 Goblet Squat; 4 Rounds - 250/200m Row, 15 Dumbbell Snatch; 2 Rounds - 400m Run, 20 KB Deadlift

📸 danielarphoto

Thanks to all our CFD members for respecting the NT Health Lockout rules. Let's keep the same for today, tomorrow and hopefully on Monday we will back to normal.

Friday 5 Nov - Open WOD 21.1 - 1 Wall Climb, 10 Double Unders; 3 Wall Climb, 30 Double Unders; 6 Wall Climb, 60 Double Unders; 9 Wall Climb, 90 Double Unders; 15 Wall Climb; 150 Double Unders; 21 Wall Climb, 210 Double Unders

📸 danielarphoto

Strength: 4 RM Front Squat

Thursday 4 Nov - Partner WOD - 8 Min AMRAP: 200m Run, Sit Ups; 8 Min AMRAP: 250m Row, Push Ups; 8 Min AMRAP: 20/15 Cal Ski or Bike, Squats; 8 Min AMRAP: 40m Bear Crawl, Pull Ups

📸 danielarphoto

Wednesday 3 Nov - WOD - 100 Dumbbell Push Press, 100 Hollow Rock, 100 Kettlebell OverHead Lunge, 100 Toes Thru Rings, 100 Sledge Hits

📸 danielarphoto

Tuesday 2 Nov - Workout - 3 Rounds: Run 800m, 50 DeadLift

📸 danielarphoto

Post WOD: 5 Min Stretching and Rolling out