Tyre flipping action!!
Saturday 30 Apr - 2 Partner WOD's - 15 Min AMRAP - 400m Run, KettleBell Swing (16/12) REST 10mins then Max Tyre Flips in 2 Mins
If you would like have a go at the Olympic Lifting Competition today (Saturday) OR if you would like to cheer on your fellow CFD buddies then be at Time Out Gym (100 Mitchell St) at 9am if competing and 10am if spectating.
In the first WOD one team member will run 400m while the other does as many KB Swings as possible, then they swap over. Score is total KB swings after 15mins.
In the second WOD both team members will work together to flip the big ass tyre - score is total tyre flips in 2mins.
Thursday 28 Apr - Games WOD #6 - 7 min AMRAP - 3 Thruster (45/30), 3 Chest to Bar PullUp, 6 Thruster, 6 Chest to Bar PullUp, 9 Thruster, 9 Chest to Bar PullUp (keep adding 3 reps until 7mins is up)!
The Old CFD, coolest photo ever!
Total Reps is Score
Monday 25 Apr - ANZAC DAY - REST DAY
CFD is closed all day.
Enjoy the ANZAC Day march in the City - starts at 9am!
Enjoy the ANZAC Day march in the City - starts at 9am!
Sunday 24 Apr - Open Gym 2-4pm
Open Gym is a good time to give Games WOD #5 a go!
CFD is closed Monday for ANZAC Day, but we are open Tuesday.
Thursday 21 Apr - Games WOD # 5 - 20min AMRAP - 5 Power Clean (65/45), 10 Toes To Bar, 15 Wall Ball (10ft,9kg / 9ft,6kg)
For the ladies who are still on the Games Leader Board and intend to do this WOD as prescribed (as Rx'd) the wall ball weight with be 8kg instead of 6kg - we don't have 6kg medballs. The pound to kilo conversion puts the weight at just over 6kg anyway so we are only going 1.6 kilo heavier - easy!!
Tuesday 19 Apr - 5 Rnds - 5 Power Clean and Jerk (40/30), 10 Burpee
For those interested, I know there are a few of you, I found another cool Paleo Blog here. If you have no idea what Paleo is, but you would like to, just ask me about it.
Saturday 16 Apr - 'Elizabeth' - 21-15-9 Clean (60/40), RingDip
Compare to 17 Jan
CFD Hours Over Easter
Good Friday (22nd) - 4pm and 5:30pm sessions only
ANZAC Day (Monday 25th) - Closed
All other days over the long weekend as per the timetable
Friday 15 Apr - 10-1 KettleBell Swing (24/16), 1-10 Toes To Bar
Everyone should have crossfit lisbeth on their list of sites to check everyday - Her 'Words of the Day' are hilarious, concise and so very true!
Thursday 14 Apr - Games WOD #4 - 10Min AMRAP - 60 Bar Facing Burpees, 30 OverHead Squat (55/40), 10 Muscle Ups
A 'bar facing burpee' goes like this - do a burpee facing a barbell (with bumper plates attached), jump over the barbell (2 foot takeoff, 2 foot landing), turn around to face the barbell again - repeat for 60 reps! If you are still on the CrossFit Games Leader Board as soon as you do 1 burpee that is a RX'D score, so you remain on the leader board - sweet!
Wednesday 13 Apr - 'J.T' - 21-15-9 HandStand PushUp, Ring Dip, PushUp
LIFT - 3x3 Front Squat
Read this Iron and the Soul - Henry Rollins seriously, best essay EVER!
Read this Iron and the Soul - Henry Rollins seriously, best essay EVER!
Sunday 10 Apr - Open Gym 2-4pm
Shelley in Patagonia, Argentina. Check out their travel blog here. It's a great read with awesome photos!
Once you have read about Shelley and James in South America you need to read The Clark Kent Effect written by Kevin Daigle from CrossFit New England
An extra Introduction Session this weekend - Today (Sunday) 4pm
Saturday 9 Apr - 'Disposable Heroes' - 5 Rnds - 400m Run, 40m Lunge Walk, 25 Knees to Elbows*, 25 PushUps, 25 Burpee PullUps
* Everytime you drop from the bar during the Knees to Elbows it's 5 Burpees
Friday 8 Apr - Games WOD # 3 - 5 Min AMRAP - Squat Clean (75/50), Jerk (75/50)
10 mins after the Games WOD - 12min Run (Time Trial) - Cover as much distance as possible in 12mins
Thursday 7 Apr - 21-15-9 Hang Power Clean (40/30), Burpee, L-Sit Hold (in seconds)
Monday 4 Apr - 5 Rnds - 30 Double Under, 15 Push Press (35/25)
Great work from all who gave Games WOD #2 another shot today - PR's all round!
Don't be turning up to Bishop Street tomorrow, we don't live there anymore. See the map on yesterday post for directions to CFD's new location
Sunday 3 Apr - Open Gym 2-4pm
View Larger Map
Open Gym will be at the new CFD - 4 Mirambeena St, Darwin, next door to Darwin Crash Repair.
Come on down and check out the new place!
The help I received from all of you guys today, both moving all the equipment and setting up at the new place was out of control amazing! Heavy lifting, floor laying, bathroom scrubbing, wall painting - I can't believe how much we got done in one day - THANK YOU ALL SO MUCH.
Saturday 2 April - Move from Woolner to Darwin for Time!
That's right - the 8am WOD for today goes like this. 1. Turn up to the old gym with your car/ute/trailer. 2. Fill it with kettlebells/bumper plates/dumbbells. 3. Drive to new gym at 4 Mirambeena St, Darwin and unload. 4. Repeat steps 1-3 until move is complete!
Subscribe to:
Posts (Atom)
