Tuesday 1 Jan - Open Gym 11am - 1pm

Who wants to start 2013 off with a Hero WOD? CFD will open up at 11am for anyone keen.
CFD is back to normal session times as of Wednesday 2nd Jan.

Monday 31 Dec - Rest Day

Thanks for the best year ever CFD'ers! So many great WOD's, fun social occasions and friendships formed. Goodbye and good luck to all those who have left Darwin this year. Now let's bring on 2013 and make it our best year yet - faster, stronger, better!

Friday 28 Dec - 50-40-30-20-10 Box Jump, Double Under, 15-10-5 Toes To Bar, KettleBell Swing (32/24)

Strength - Push Press
Session times are 9am, 10am, 4pm and 5:30pm

Thursday 27 Dec - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Strength - OverHead Squat
Excellent turnout today at the ad-hoc Boxing Day Open Gym, plenty of CrossFitters, NT weightlifters and NT Police Recruits!
Sessions times today and tomorrow (Thur and Fri) are 9am, 10am, 4pm and 5:30pm

Wednesday 26 Dec - Rest Day

Today EVERYONE should be at Lake Alexander for a CFD Family Boxing Day Picnic! From midday, bring all your left over xmas food and any fun stuff like cricket gear, unicycles, footballs etc. This will be an excellent day, don't miss it!
Session times for Thursday and Friday are 9am, 10am, 4pm and 5:30pm

Tuesday 25 Dec - Rest Day

Eat big today, you have all earned it!

Monday 24 Dec - Rest Day

Enjoy your last minute xmas shopping everybody!

Sunday 23 Dec - Open Gym 2-4pm

CFD is closed for the next 3 days, Mon, Tue and Wed. However, if any of the trainers open up the gym over these days we will let you know on the CFD Facebook page. There will be no coaching during these times, just an opportunity to get some WOD time in over xmas.

Saturday 22nd Dec - 'Choice Day'. Choose one of the following WOD #1 - 'Karen' - 150 WallBall. WOD #2 - 150 Burpees. WOD #3 - 'Murph' - 1.6k Run, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run

Today you can choose what time domain you work in. WOD #1 will take 12mins or less. WOD # 2 will take 18 mins or less and WOD #3 will take 30-45 mins. 
'Murph' should be done in a 10kg weighted vest, the reps can be partitioned as required but not the runs. If you like the look of 'Murph' but don't like the look of the distance or reps it can be scaled to a '1/2 Murph'

Friday 21 Dec - 'Tabata Sets' - Sumo DeadLift (80/60), Ring Dip, Dumbbell Thruster (15/10), KettleBell OverHead Squat (16/12)

20 seconds of work followed by 10 seconds of rest. 8 Rnds of each exercise.
Don't forget Sausages and Beer at CFD at 6:30pm tonight (Friday) to celebrate the end of another year. There is also a rumour that there will be a few participating in 'Beer Fran'!

Thursday 20 Dec - 3 Rnds - 7 Power Snatch (50/35), 14 Bar Facing Burpee, 21 Squat

Strength - Snatch Balance and Hang Squat Snatch

Wednesday 19 Dec - Death by PushUps then Death by Strict PullUps

5 CFD members at the CrossFit Level 1 Cert, Brisbane.
1 rep in the first minute, 2 reps in the second minute and so on until you can no longer do the prescribed number of reps within the minute.

Tuesday 18 Dec - Run 1600m, Row 1k, Run 800m, Row 500m, Run 400m, Row 250m

Rest as required between efforts
Kel R and Annie after 'Fran' at the CF level 1 trainers course on the weekend in Brisbane. Congratulations to these two as well as Tanya and Sammy D for completing the course. 

Monday 17 Dec - 'Fran' - 21-15-9 Thruster (40/30), PullUp

Strength - Turkish Get Up

Thursday 13 Dec - 3 Rnds - 400m Run, 30 KettleBell Snatch (16/12)

Morgan and her team mate taking out second place at the CF Albury/Wodonga comp last weekend. Nice one!
I have sent an email to all CFD members with important stuff like timings over xmas and up coming events. If you did not receive an email let me know. Thanks.

Tuesday 11 Dec - On the minute for 8 mins - Ring Dip, PushUp

Odd Minute - Dips, Even Minute - PushUps

Monday 10 Dec - 4x 4min AMRAP's - #1 - Double Under, #2 - Power Clean and Jerk (60/40), #3 - MuscleUp, #4 - WallBall

2 min Rest between AMRAP's
Aaron's On Ramp group (pic) are cleared for take off, looking forward to seeing them hit the WOD's this week!

Saturday 8 Dec - Partner WOD - 10-1 Burpee, SitUp, WallBall, Box Jump, KettleBell Swing

The Trans Tasman Challenge Banner, that we won last month, has arrived from NZ. If you want to be in the photo holding it up be at CFD 8am Saturday morning.
Also, don't forget Darragh's post wedding celebrations Sat afternoon/night at Mandorah. 

Friday 7 Dec - 21-15-9 OverHead Squat (50/35), Toes To Bar

Strength - Snatch and OverHead Squat

Thursday 6 Dec - 15-12-9-6-3 - Dumbbell Push Press, Reverse Burpee

Strength - Bench Press and Power Clean
Darragh is getting married this Saturday!! All CFD members have been invited to Mandorah to help him and Sharon celebrate this day. Casual attire. Ferry departs Cullen Bay 1pm, 3pm and 5pm. Ferry departs Mandorah 3:20pm, 5:20pm, 6:20pm, 8:20pm, 10:20pm and 12:20am. 

Wednesday 5 Dec - The 'Galagher & McDonald' - 2 Rnds - 200m Run, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), 200m Run, 14 KettleBell Swing, 14 PullUp, 14 Front Squat, 200m Run, 12 KettleBell Swing, 12 PullUp, 12 Front Squat

This is WOD 2 for The Australian Hero Games week. We raised over $100 on Saturday during 'Wood' for The Commando Welfare Trust. The donation tin will be out again for this one. All donations are very much appreciated for this annual event. 
Lance Corporal Mervyn McDonald, 30, and Private Nathanael Galagher, 23, were killed when their helicopter crashed in Helmand province in Afghanistan.

Tuesday 4 Dec - 3 Rnds - 20 WallBall, 200m MedBall Carry

Strength - Back Squat

Saturday 1 Dec - 'Wood' - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 SDHP (40/30), 10 Thruster (40/30), Rest 1min.

Compare to 8 Dec
This is a fundraiser WOD supporting The Commando Welfare Trust.
 32-year-old Brett Wood an Australian Special Forces Commando was killed in Afghanistan in May 2011. We will be participating in WOD 2 on Wednesday next week in honour of 2 other Australian soldiers killed in Afghanistan, Gallagher and McDonald. Any donations (Saturday or Wednesday) would be appreciated

Wednesday 28 Nov - Run 800m then 5-4-3-2-1 DeadLift (120/80), HandStand PushUp then Run 400m

Outstanding effort from Sammy D and her team taking out the Again Faster comp in Ipswich on the weekend. We are all very proud of you Sam!
Strength - DeadLift
New batch of shirts in today, get into them!

Tuesday 27 Nov - 12 min AMRAP - 3 Strict PullUp, 6 Push Press (50/35), 9 Box Jump

Strength - Front Squat
Dave with Coach Burgener, CrossFit's Oly Weightlifting Coach

Sunday 25 Nov - NTWA Weightlifting Comp - 10am

No Open Gym today. 
Lifting starts at 10am. BBQ will start about 12pm. 
If you are interested in competing in weightlifting comps next year then it would be a great idea to come in and watch this one.

Saturday 24 Nov - 3 Rnds - In 7 Minutes complete - 400m Run, 1 Rope Ascent, 5 Dumbbell Burpee DeadLift (15/10), 10 Toes To Bar, 20 KettleBell Swing (24/16), Max Burpees.

Score is total Burpees. 3 min Rest between Rnds
Good luck to Sam D competing this weekend at the Again Faster Comp in Ipswich. I will keep everyone updated on her progress via our FB page.

Friday 23 Nov - 5 Rnds - 10 Dumbbell Snatch (20/15), 20 Double Under

Strength - Barbell Walking….
The next NTWA weightlifting comp is being held at CFD this Sunday. Come along and support Aaron, he is CFD's only lifter this comp. Start time 10am. BBQ to follow. BYO drinks, food provided. 

Thursday 22 Nov - 30 MuscleUps

Sam W had his last session at CFD today and will be joining Bec in Sydney. CFD will not be the same without these two, it has been a great 2 years of WOD's and social occasions and we will all miss them.

Saturday 17 November - 'Bull' - 2 Rnds - 200 Double Unders, 50 OverHead Squat (60/40), 50 PullUps, 1.6k Run

This WOD is a little crazy long…. There will be scaled options up on the board to choose from though.

Friday 16 Nov - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

Compare to 10 Jul
Strength - Clean

Thursday 15 Nov - 3 Rnds - 1min Thruster (40/30), 1min PullUp, 1min Rest

Strength - Hang Power Snatch and Power Snatch

Wednesday 14 Nov - 50 WallBall, 40 KettleBell Swing (24/16), 30 Box Jump, 20 Ring PushUp, 10m HandStand Walk, 400m Farmers Carry (15/10)

Not many tickets left for the Darwin v Adelaide Roller Derby. This Saturday night, doors open 6pm, bout starts at 7pm. Go Erin!!! Click to here to order tickets.
Strength - Push Press