We will end the session with a quick agility/running drill - just for fun!!Thursday 01 Jul - 3-3-3 Clean
We will end the session with a quick agility/running drill - just for fun!!
Wednesday 30 Jun - 5 Rnds - 40m Barbell Over Head Walk (60/40), 30 Wall Balls (10kg), 40m Farmers Carry (40/28)
Was great to have Mike and Tom from the US Navy call in and WOD with the 5pm group today.'The Fun is in the Community' - Greg Glassman.
Tuesday 29 Jun - "Angie" - 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats
All 100 Reps are done on each exercise before moving to the next one.Monday 28 Jun - 5 Rnds - 5 DeadLifts (110/80) 5 Ring PushUps
Nice turn out for the first Open Gym. A snatch PR, improved sit up technique, greater range of movement for front squat and some kipping practice. Nice work!Sunday 27 Jun - Open Gym
The door will be open from 2-4pm. You can hang out for 10mins or the entire 2 hours - it's up to you. Do you need to practice Kipping or Overhead Squats? Do you need to do a WOD you have missed during the week? Or do you want to see if you can improve on your 1 Rep Max DeadLift? Or you could just lay under the Big Ass Fan and roll out for 20mins!HAPPY BIRTHDAY LENEICE!!!
Saturday 26 Jun - 5 Rnds - 40 Double Unders, 30 Tyre Jumps (60cm/50cm), 20 KettleBell Swings (24/16)
Love this shot from CrossFit Mean Streets (LA) had to post it! Yes, that is a beer in his hand and he definitely has a 'what the' look on his face.Reminder Open Gym starts this Sunday, 2-4pm - Feel free to bring family and friends along to show them where you train.
Friday 24 Jun - CrossFit Darwin Rest Day
Starting this Sunday 2-4pm - CrossFit Darwin Open Gym. No scheduled WOD, just a chance to come in and practice a skill, work on a weakness, catch up on a WOD missed during the week or go for a 1 Rep Max lift.
Wednesday 23 Jun - 3 Min AMRAP, Rest 1 Min, Complete 5 times - 3 Power Cleans (60/40), 6 Push Ups, 9 Knees to Elbows
Thanks to Crossfit Football for this WODTuesday 22 Jun - 5 Rounds - 15m Barbell Over Head Walking Lunge (20/15), 21 Burpees
Suicides will do that to you!!!Welcome to Amanda and Kerrie - our newest CFD members - both in for their first WOD's today.
Monday 21 Jun - 1-1-1-1-1-1-1 OverHead Squat
We did 5x5 Overhead Squat 1 month ago. Check the archive results from 19th of May. Use the weight from that session as a start point for your 1Rep Max and see how much heavier you can go!Sunday 20 Jun - CrossFit Darwin Rest Day
If anyone wants to come for a Mountain Bike Ride in the morning (Sunday) starting at 8am, check www.dorc.com.au for info and directions to the start/finish point - near Finlay's Restaurant, Palmerston. I can almost guarantee you will get to see me fall off - repeatedly - so should be fun!!
Friday 18 Jun - CrossFit Darwin Rest Day
Any one keen for a team Adventure Race? It will be held in Darwin on the 10th July. Let me know via comments or email and I will hook you up with some other adventurous people who want to give it a go.Thursday 17 Jun - Snatch 3-3-3-3-3
If you have friends keen to give CrossFit a go let them know to be at CrossFit Darwin 6pm Friday for Fundamentals - or to email me to arrange a day and time that better suits.kelly@crossfitdarwin.com
Wednesday 16 Jun - Run 2k, 50 Wall Ball, Run 1.2k, 35 Wall Ball, Run 400m, 20 Wall Ball
The early morning group is growing!! Best time to train - give it a go!!Reminder that the 5-6pm sessions are the newest edition to the CrossFit Darwin timetable
Tuesday 15 Jun "Elizabeth" 21-15-9 Clean (60/40), Ring Dip
As of this Wednesday there will also be a 5-6pm session every Mon-ThurMonday 14 Jun - 15 Rounds - 5 Pull Ups, 10 Push Ups, 15 Squats
Darwin Half Marathon - Sunday 25th July. You can enter as an individual (21k), as a team of 2 (10k each) or a team of 4 (5k each). I will start a board at CFD with those 3 categories so you can add your name to a team or as an individual runner. I will get special edition CFD 1/2 Marathon singlets made up in high vis colours so we stand out!!Sunday 13 Jun - CrossFit Darwin Rest Day
Enjoy your rest day - who knows what Mondays WOD will be????Share your 'Paleo Challenge' experiences on comments - feeling better for it? Stronger? Less tired? Let us all know
Saturday 12 Jun - 5-5-5-5-5 Deadlift
Two sessions to choose from tomorrow - 8am or 3pm OR head out to CrossFit Territory for a 9am 'Fight Gone Bad' Comp. It's free, scaled to suit everyone and will be FUN!! Let Brendan know you are from CrossFit Darwin and he will make you super welcome.Friday 11 Jun - CrossFit Darwin Rest Day
We have been invited to CrossFit Territory this Saturday morning to compete against them in a WOD called 'Fight Gone Bad'. It will be a very friendly, relaxed competition and all the exercises are scaled to suit everyone. I know it is late notice but let me know via comments or email if you are keen. It will be fun!!Thursday 10 Jun - 12 Minute AMRAP - 5 Front Squat (85/60), 10 Chest to Bar PullUp, 20 Double Unders
AMRAP - As Many Rounds As Possible.Special Announcement - Connie got her first Double Under this morning!!!
Wednesday 09 Jun - 7 Rounds - 7 HandStands, 7 Thrusters (40/30), 7 KTE, 7 SDHP (40/30), 7 Burpee, 7 KB Swing (24/16), 7 Pull Up
KTE - Knees to Elbows, SDHP - Sumo Deadlift High Pull, KB - Kettlebell.To see all WOD results from the whiteboard each night see the new Results page - just scroll down and look right!
Tuesday 08 Jun - 10 Muscle Ups, 15 Handstand PushUps, 20 Squat Cleans (70/50) Run 600m
Now that is what I mean by opening up at the top - awesome extension!Monday 07 Jun - 21-15-9 - Over Head Squat (60/45), Chest To Bar Pull Up
Pic courtesy of CrossFit 42 South.Well done to all those from CrossFit Darwin who ran in the City to Surf - Kel, Jay, Shae, Luke, Paula, Gabby and Andy. Let me know how your run went on comments.
Sunday 06 Jun - Darwin City to Surf Fun Run - 12k or 4k
See you all at Mindil Beach at 7am for the race brief before the run at 7:15am. If you have not registered go to the event website and see how to register on the day.Saturday 05 Jun - "Randy" 75 Power Snatch (35/25)
There are now two Saturday sessions - 8am or 3pm, for the weekend sleepy heads!Friday 04 June - CrossFit Darwin Rest Day
Darwin City to Surf Fun Run. This Sunday 6th June. I have a vision of a group of us in CFD shirts at the start line! 12k and 4k to choose from. Lets do it. http://www.ntcity2surf.org.au/ Thursday 03 Jun 10 - "Sage" 2 Rds 20 Thrusters (60/40), 20 PullUps, 20 Burpees
Don't know who Sage is? Hit the link. She is a bit older than that now but at 15 she was throwing around the kind of weight that makes me wonder if she was lifting on the moon? Her dad is Coach Burgener who runs the CrossFit Olympic Lifting Certifications. She was always going to be able to lift!As of Monday 7th Jun there will be morning WOD's at CFD. Timings are 0545-0630. So who is keen for an early morning session??
Wednesday 02 June - Shoulder Press 5-5-5-5-5
Two small announcements tonight: firstly there is now an additional Saturday Class from 3pm to 4pm and secondly on the right hand side bar there is now a 'results' section. Click on the picture and it will take you to an album of snapshots of the whiteboard from each night with the results on it. Jay and Kell if you think I am doing this because you two can't remember your times then you would be right!
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