Sunday 3 Apr - 10 - 11 Open Gym and WOD

WOD: 4 Rounds - 8 Cals, 10 Sledge Hits, 12 MedBall Clean; 4 Rounds - 1 Rope Climb, 40 Double Unders, 7 Burpees; In 12 Mins - 16 Cals, 20 Sledge Hits, 24 MedBall Clean, 2 Rope Climb, 80 Double Unders, 14 Burpees

Saturday 2 Apr - WOD: AMRAP - 15 Dumbbell Shoulder To OverHead, 15/12 Cals; AMRAP - 10 Power Clean, 30 Sit Up; AMRAP - 20 KB Swing, 100 Single Skips

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