Friday 1 Apr - 70 Burpees, 60 SitUps, 50 KettleBell Swings (24/16), 40 PullUps, 30 Back Extension, 20 Knees To Elbows, 10 HandStand PushUps

Last chance to WOD at the old CFD! 
Remember the Friday afternoon sessions are 4pm and 5:30pm. There will be no WODs on Saturday. Sunday Open Gym will be at the new location - I will post the map again tomorrow.

Thursday 31 Mar - Games WOD #2 - 15 Min AMRAP - 9 DeadLift (70/45), 12 PushUp, 15 Box Jump (60cm/50cm)

 Oh Yeah - Games WOD #2 has been released! 
Thursday and Sunday (Open Gym) will be the only opportunity to get this one done as CFD will be closed this Saturday for our big move!

Saturday 26 Mar -10-9-8-7-6-5-4-3-2-1 KettleBell Swing(24/16), Burpee

 Compare to 7 Jul and 13 Dec
John will be running the sessions this weekend while I am in Brisbane - thanks John!
There will be no Introduction Session this weekend.

Friday 25 Mar - 10Min AMRAP - 30 Double Unders, 15 Power Snatch (35/25)

 This is WOD #1 for the 2011 CrossFit Games. If you have already done it this will be a chance to better your score. The power snatch is actually ground to overhead - so you can clean and press/jerk if you would prefer. 

Thursday 24 Mar - 4 Rnds - Run 400m, 10 Ring PushUp, 30 Lateral Jumps

Thanks to MaD CrossFit, NZ for this WOD 

Monday 21 Mar - 21-15-9 DeadLift (50/30), Front Squat (50/30), Split Jerk (50/30)

CF Games Scoop - For those who don't already know the CF Games website experienced a few dramas this week - people could not register. CFHQ have decided to extended WOD 1 out another week. WOD 2 will not be released until Monday 28th March. We now have until next Sunday night to submit WOD 1 results.

Sunday 20 Mar - Open Gym 2-4pm

Brook, Mel and Caroline busting out the 1st 2011 CF Open Games WOD early Saturday morning - 5 to go guys!!
 Anyone who still needs to do this WOD can do so at Open Gym. 
If you have already done the WOD feel free to give it another go and try for a better score.

Friday 18 Mar - 'Cindy' - 20min AMRAP - 5 PullUps, 10 PushUps, 15 Squats OR 'Mary' - 20min AMRAP - 5 HandStand PushUp, 10 1 Legged Squat, 15 PullUps

Compare to 12 Aug and 2 Dec
The first WOD for the CF Games has been posted. It is a 10min AMRAP - 30 Double Unders, 15 Power Snatch (35/25).
If you want to do this WOD and enter your results on the CF Games site to compare your score with the community worldwide then register NOW as an athlete, cost $5. 
You can do the WOD at CFD today (instead of or before 'Cindy') on Saturday 8am or 3pm or Sunday at Open Gym, 2-4pm. I encourage EVERYONE to register!!

Thursday 17 Mar - Thruster - 1-10, 1-20, 1-30

 1 Thruster at 80-85% of your 1RM, then 10 Thrusters at 60-65% of your 1RM. 
1 Thruster at 80-85% then 20 Thrusters at 50-55%. 
1 Thruster at 80-85% then 30 Thrusters at 40-45% of 1RM

Wednesday 16 Mar - 3 Rnds - 400m Run, 50 Double Under

LIFT - Press
If you would like to compete in the CrossFit Games Open click here and Register as an Athlete. CrossFit Darwin is a registered affiliate for these games. When the WODs are released (1 a week for 6 weeks, starting this week) I will determine if we can 'opt in' (equipment dependent). Those registered as competitors will enter their results on line for a chance to qualify for the Australasian Regional Games.
Even if you don't see yourself as a chance to qualify register anyway - it costs $5 and it will be fun to compare your results to everyone else around the world who has registered. For more info click here

Monday 14 Mar - 6min AMRAP - Power Clean & Jerk (45/30) Rest 2 mins. 4 min AMRAP - Toes To Bar, Rest 2 mins. 2min AMRAP WallBalls

View Larger Map
Here is the new home of CrossFit Darwin. The first week in April is when we will make the big move!
LIFT - Thruster
Score is total number of reps

Sunday 13 Mar - Open Gym

Pick a benchmark WOD, do it as prescribed (rx'd) and go for a spot on the board!

Saturday 12 March - 'Nasty Girls' 3 Rnds - 50 Squats, 7 Muscle Ups, 10 HangPower Clean (60/40)

Was great to have Jonathan from Montreal, Canada drop in for a WOD at 4pm!

Tuesday 8 Mar - 5 Rnds - 200m run, 5 Dumbbell Squat Clean (15/10), 10 Tyre Jump

Signing the lease tomorrow for our new gym!! We will be moving around end of March/early April into the city - I will post the address soon.

Sunday 6 Mar - Open Gym 2-4pm

Huge congratulations to Marnie for her third place in the Northern Territory Weight Lifting Association Meet held at CrossFit Territory on Saturday!!

Saturday 5 Mar - 'Filthy Fifties' - Box Jump, Jumping Pull Up, Kettle-Bell Swing (16/12), Walking Lunge, Knees to Elbows, Push Press (20/15), Back Extensions, Wall Balls, Burpees, Double Unders

50 Reps of each exercise! 
Compare to 13 Nov
Reminder that Intro Session is at 2pm Saturday, not 10am - just for this week. 

Friday 4 Mar - 20 Min AMRAP - 15 DeadLift (40/30), 10 Back Squat (40/30), 5 HandStand PushUp

This Saturday's Intro Session will be at 2pm instead of 10am. If you know anyone who was planning on coming along please let them know - thanks!! 

Wednesday 2 Mar - In 4 mins Run 400m then max reps of Wall Balls, rest 2mins. In 4 mins Run 400m then max reps Tyre Jumps, rest 2mins. In 4 mins Run 400m then max reps Double Unders

LIFT - 1RM Clean and Jerk 
Score is total number of reps for Wall balls, Tyre Jumps and Double Unders