Tue 29 Nov - 10 DB Squat Clean Thruster (15/10), 9 Burpee, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip, 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run

 Compare to 17 Aug
Work from 10-1 then back up from 1-10. The 800m run is only done once.
There are rope climbs so bring long socks or long pants. If you don't have either then you will do the rope climbing progression.

Monday 28 Nov - 15-12-9-6-3 Power Clean (60/40), Bar Facing Burpee

 First place, nice Amy! Photos of the other CFD lifters will be posted over the next few days.
Compare to 7 Sep
Strength - Press

Sunday 27 Nov - Open Gym 2-4pm

Weightlifting Comp today, 11am start, NT Institute of Sport. Marrara. Come down and support the CrossFit Darwin lifters. Then Santa Fun Run, 5:30pm start, Mindil Beach - Ski Club for drinks after that for anyone who is keen!

Tuesday 22 Nov - Tabata Sets - Dumbbell Squat Clean Thruster (15/10), Burpee, Toes To Bar, WallBall

8 rounds of each exercise. 1 round is 20 seconds of work followed by 10 seconds of rest. Score is total  reps. 
Sunday 27th November is The Variety Santa Fun Run. It is 2k and starts at Mindil Beach at 5:30pm. Click here to register. It costs $30 but that includes your Santa suit. We did it last year and it was fun as! So register now, don't miss out!

Sunday 20 Nov - Rest Day

Aaron with last weeks On Ramp group
The gym is closed today for a Self Defence Course. See you all Monday!

Saturday 19 Nov - Partner WOD - 30min AMRAP - 10 Med Ball Clean, 10 Tyre Jump, 10 Double Under, 10 KB Swing (24/16)

 Partner #1 will Run 400m while Partner #2 performs reps. On completion of 400m Run Partner #1 will continue where Partner #2 left off and partner #1 will Run 400m. Score is total number of rounds and reps after 30mins

Friday 18 Nov - 'Amanda' - 9-7-5 - Muscle Up, Squat Snatch (60/40)

Em and Casey doing 'Annie' with the Secret Service! Was really cool having them in town doing WOD's with us for the past 2 weeks. See you guys next time you are in Darwin or if any of us find ourselves in Washington.
Apologies for the late notice but CFD is hosting a Self Defence Course this weekend so the Saturday 3pm session and the Sunday Open Gym has been canceled, for this weekend only.

Wednesday 16 Nov - Barbell Complex - 7 Rounds - 5 DeadLift, 5 Hang Power Clean, 5 Push Press, 5 Back Squat - Rest 1 min between rounds

 10 Burpee penalty if you put the bar down during a round. Weight of the bar is up to you, it can be increased or decreased each round during the 1min rest. Score is the total weight lifted for all 7 rounds.

Monday 14 Nov - 3 Rnds - 10 Box Jump, 10 Dumbbell Push Press (15/10)

Strength - Front Squat
Kel S and her Out Rigging team of 8 placed 2nd at The Cold Water Classic race in Tassie today. Fantastic effort, well done Kel!

Sunday 13 Nov - Open Gym 2-4pm

The next NT Weightlifting Association Competition is Sunday 27th November. If you are keen to enter Sunday Open Gym is the best time to practice and work out your start weights for the 2 lifts.

Friday 11 Nov - 70 Burpees, 60 SitUps, 50 KettleBell Swings (24/16), 40 PullUps, 30 Back Extension, 20 Knees To Elbows, 10 HandStand PushUps

 Compare to 1 Apr
Two goals have already been ticked off on the new goal board - Zac with a 60kg Clean and Jerk and Kat G with a 50cm Box Jump. Awesome work! Who's next??

Monday 7 Nov - 10x 100m Sprint. 60 Second rest between efforts.

 Strength - Press, Push Press, Push Jerk
Great Triathlon efforts this weekend by Megan, Simon and Kel R.

Sunday 6 Nov - Open Gym 2-4pm

Triathlon - Sunday, Lake Alexander, 7am start. 3 Rnds - 250m Swim, 5k Ride, 1k Run.

Saturday 5 Nov - 3 Rnds - 100m Run, 100m Lunge Walk, 30 Box Jump, 20 SitUps, 10 PushUps, 5 Tyre Flip

Congratulation to Sam H (pictured) for completing her Pharmacy degree this week! Look at that big smile! 
Vix is leaving Darwin for her ride around Australia at 7am Saturday morning, departing from The Leukaemia Foundation, 396 Stuart Highway. I am sure she would love to see some friendly CFD faces see her off!