Friday 1 Apr - WOD: 10 - 8 - 6 - 4 - 2 Power Clean and Push Jerk;

Strength: 2RM Strict Pull Up

Thursday 31 March - WOD: AMRAP - 250m Row, 15 Push Ups, 10 Pull Ups; AMRAP - 10x10m Burpee Shuttle Run, 8x10m Farmers Carry, 6x10m Bear Crawl

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