Wednesday 30 March - WOD: EMOM - 1 Rope Climb, Max Goblet Squat; EMOM - 2 Wall Climb, Max Toes To Bar; EMOM - 3 Strict Press, Max Bar Facing Burpees

Skills WOD: HandStand Hold, Strict Ring Muscle Up & Triple Under Practice

Tuesday 29 March - WOD: 3 - 3 - 3 - 3 - 3 Back Squat

Finisher: 750m Row

A BIG congratulations to Kellie Brookes finishing 317th during the CrossFit Quarterfinals in the Oceania Region. Well done from all of us at CFD! 

Monday 28 March - WOD: 7 Rounds - 7 Cal AirBike, 7 HandStand Push Up, 7 Devils Press, 7x7m DeadBall Carry, 7 Knees To Elbows

📸 danielarphoto

Sunday 27 March - 10 - 11 Open Gym and WOD

📸 danielarphoto

Partner or Solo WOD: 12 Rounds - 15/12 Cals, 15 Box Jump Up/Step Down, 15 Dumbbell Push Press

Saturday 26 March - WOD: 100 Back Squat, 80 Sit Ups, 60 Double Unders, 40 Cals, 20 DeadBall Over Shoulder; Every 5mins, including, 3, 2, 1...Go! 400m Run

📸 danielarphoto

Friday 25 March - WOD: 3 Rounds - Toes To Bar, Dips, Pull Ups, HandStand Push Ups

📸 danielarphoto

Strength: 3RM Behind Neck Press, 2RM Behind Neck Push Jerk, 1RM Behind Neck Split Jerk

Thursday 24 March - WOD: 4 Rounds - 500m Row, 20 Box Step Up, 10 Pistol Squat. In Any Time Remaining: 3RM DeadLift

📸 danielarphoto