Tuesday 30 Jun - 7 Min Up Ladder - Bench Press (40/30), DeadLift (100/70). 3 Min Rest. 7 Min Up Ladder - 10m Sprint, 10 Double Under. 3 Min Rest. 7 Min Up Ladder - Rope Climb, Wall Climb
Next big day is this Saturday at CrossFit Top End for the first NorFit of 2015. If you are not interested in spending your entire Saturday working out but you would still like to be involved please let me know. They are still looking for judges and people to help out on the day with things like equipment moving. Volunteers are what makes the day a success so any help would be very much appreciated.
Monday 29 Jun - 100 KettleBell Swing (24/16), every 1 min do 5 Goblet Squat. Then 4 Rnds - 1 Min Lunge Steps, 1 Min Rest. Then 2 Min AMRAP - Ring Dip
Strength - Clean and Jerk Complex
Saturday 27 Jun - 'Double Tabata' - 40sec Work, 20sec Rest - 5 Rnds - WallBalls. 5 Rnds - Bear Crawl. 5 Rnds - Burpee PullUps. 5 Rnds - Double Unders. 3 Mins Rest between each station.
Very exciting news today, Matt and Billee have a son, Levi George Martin.
Remember no Open Gym tomorrow (Sunday). Come down from 12noon to check out the 5 lift comp we are hosting instead.
Posted by CrossFit Darwin at 6:00 PM
Friday 26 Jun - 50 Box Jump, 50 Toes To Bar, 50 PushPress (35/25), 30 Box Jump, 30 Toes To Bar, 30 PushPress, 10 Box Jump, 10 Toes To Bar, 10 PushPress
Strength - Back Squat
Posted by CrossFit Darwin at 6:30 PM