Tuesday 31 May - 21-15-9 DeadLift (60% of your 1RM), Tyre Jump (24"/20")

Pic from our Friday afternoon BBQ - we need to have these more often, good times!
Strength - DeadLift
This is WOD #3 from the 2011 CF Regional Games, the only difference is the weight and height. If you would like to give the games version a go the DeadLift weight is 140/90 and the jump height is 30"/24"

Monday 30 Jun - 3 Rnds - 5 Ring Dip, 10 PullUp, 15 OverHead Squat (40/30)

Compare to 23 Mar
Strength - Hang Power Clean

Sunday 29 May - Open Gym 2-4pm

Many 5k run PR's - awesome work everyone!!
If you are planning on competing in the Olympic Weight Lifting Comp next Saturday (Snatch, Clean and Jerk) then Open Gym would be a good time to work out your start weight for each lift

Friday 27 May - 5k Run


CFD Will Not Open Friday - All Sessions Will Be At Fannie Bay

View Larger Map
5k Run will Start and Finish at the Monument on the corner of Ross Smith Ave and East Point Road.
If 5k sounds way too far there is a 1k, 2k, 3k and 4k option! 
After the 5:30pm session there will be beers and a BBQ on the grass overlooking the water. BYO chair and drinks, I will provide meat and some salad!
All sessions times are as per normal Friday timings - 5:45am, 6:30am, 8am, 4pm and 5:30pm

Monday 23 May - Death by 10m Cone Sprints and PullUp Extravaganza!

 Cone Sprints - 1st minute sprint 1x10m, 2nd minute sprint 2x10m and so on until you die or run out of time to complete the designated number of 10m Shuttles for that minute. 
My non-runners will do a 'Death by Squat' WOD - that sounds like fun!
Compare to 8 Feb
PullUps - 1 Pull Up in the 1st minute, 2 in the second minute and so on until your arms fall off or you cannot complete the number of Pull Ups for that minute. 
Compare to 24 Feb

Sunday 22 May - Open Gym 2-4pm

Upcoming Events in Darwin!!
Saturday 4th Jun - Olympic Weight Lifting Meet @ CFD. 
Sunday 5th Jun - City to Surf Fun Run - 12.7k or 4k. For more info click here
Sunday 31 July - Darwin Half Marathon - 21k or teams of 2 and 4 to share the load!
You should all be excited by at least one, if not all, of these events. Lets do it!

Friday 20 May - 1RM Snatch, 1RM Clean and Jerk

 CrossFit Darwin will be hosting the next NT Weight Lifting Meet on Saturday 4th June, 10am.
You do not need to be able to lift huge weights, if fact none of us do! It is a friendly, relaxed competition that I think everyone should enter. This WOD is the perfect opportunity to work out your 'start weight' for the comp.

Wednesday 18 May - 'Helen' - 3 Rnds - 400m Run, 21 KB Swing (24/16), 12 PullUp

Compare to 1 Feb
Strength - Power Clean - 4-4-4

Monday 16 May - 3 Rnds - 200m DB Farmers Carry (35/25), 50 Lunge Steps

 I did not set this photo up!
Strength - Front Squat - 3-3-3-3

Sunday 15 May - Open Gym 2-4pm

Happy Birthday Gen!!

Saturday 14 May - 'Griff' - Run 800m, Run 400m Backwards, Run 800m, Run 400m Backwards

Before we do this WOD I will be running a 'Run Clinic' to teach you all how to run more efficiently, faster and injury free!
HAPPY BIRTHDAY MEL!!!

Friday 13 May - 'Skills WOD' - 15 Min AMRAP - 5 HandStand PushUps, 4 Pistols, 3 MuscleUps, 2 Toes To Bar, 1 Rope Climb



Thursday 12 May - 'Annie' 50-40-30-20-10 Double Under, SitUp

Happy Birthday Ayla. Enjoy your Paleo cake!!!
Compare to 22 Feb

Sunday 8 May - CFD Closed

Amy D in Scottsdale, Arizona!!
CFD is closed this weekend while we attend an Olympic Lifting Course. Back to business as usual on Monday

Saturday 7 May - CFD Closed

Use today to go for a bike ride, a walk along the beach, a run along the Esplanade, or just relax!

Friday 6 May - 15 Min AMRAP - 40 Double Unders, 20 SitUps, 10 Ring Dips

A reminder that CFD will not be open this weekend

Thursday 5 May - 'Tabata Something Else' - PullUps, PushUps, SitUps, Squats

 Compare to 20 Sep and 18 Jan
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
There will be no sessions at CFD this weekend due to the Olympic Weight Lifting Course

Monday 2 May - 3 Rnds - 15 Burpee, 400m Run, 1 Rope Ascent

 LIFT - 1RM DeadLift
Another awesome CrossFit Lisbeth article here