Wednesday 1 May - Row 500m, 10 Bar MuscleUp, 20 Pistol Squat, 30 Thruster (40/30), 40 Toes Thru Rings, 50 Double Under, 40 SitUp, 30 WallBall, 20 Squat, 10 Chest To Bar PullUp, Row 500m

The medical team researching the disease Melioidosis will be at CFD at 6pm tonight (Wednesday). If anyone entered in Blood Sweat and Fears is interested in having blood tests before and after the event, to test for the presence on the soil based bacteria, then be at the gym at 6pm. 

Tuesday 30 Apr - Run 800m, 12 OverHead Squat (40/30), Run 400m, 9 OverHead Squat, Run 200m, 6 OverHead, Run 100m, 3 OverHead Squat

Strength - Hang Clean and OverHead Squat
Congratulations to Aaron and Amy for running their first official day of CF11M sessions!

Monday 29 Apr - 'Angie' - 100 PullUps, 100 PushUps, 100 SitUps, 100 Squats

Strength - Push Jerk/Split Jerk

Sunday 28 Apr - Open Gym 2-4pm

There is also an Open Gym, BBQ and drinks at CF 11 Mile 3-5pm, get there!!

Saturday 27 Apr - 3 Rounds - 1 Min HandStand PushUps, 1 Min Pistol Squat, 1 Min Dumbbell Shoulder to OverHead (20/15), 1 Min Box Jump, 1 Min KettleBell Snatch (24/16), 1 Min Front Squat (60/40)

3 Min Rest between each Round
Good luck to Sammy D competing at the Again Faster Comp this weekend.
Also, good luck to Kel S competing in an Out Rigger comp this weekend on the Gold Coast.

Friday 26 Apr - 21-15-9 DeadLift (100/70), Bar Facing Burpee

We are very excited to officially announce the opening of CrossFit 11 Mile
CF11M is at 2/104 MacKinnon Road, Pinelands. 
If you are a CrossFit Darwin member you can train at CF11M whenever you like, alternatively all CF11M members are welcome to train at CFD anytime. So one membership gets you 2 locations, sweet!
Come on out this Sunday, 3pm-5pm, for an Open Gym, BBQ and drinks to toast our new space! Regular sessions will begin Monday, check their website for timings.

Thursday 25 Apr - ANZAC DAY

CFD will not be open today, but keep an eye on our FB page. If any of the trainers go in they will let you know what time and how long the gym will be open for. 

Wednesday 24 Apr - 'B-1' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 15 Knee To Elbow, 9 Ring Dip

This is a WOD dedicated to PTE Benjamin Ranaudo. Ben was killed in Afghanistan in July 2009. He trained at CrossFit North Queensland. 
CFD will not be open on ANZAC Day. Instead, attend a dawn service or the march in the city and enjoy a beer or rum in memory of the fallen.

Friday 19 Apr - 3x 400m Sprint. Then 5 Rnds - 1 Rope Climb, 10 Dumbbell Snatch (20/15), 20 Squat

Dan on his CF Level 1 Trainers Course last weekend. Sophie and Rob also completed their trainers course a few weeks ago. Nice one guys! 
2-3 min rest between each 400m effort.
Don't forget long socks for the rope climbs.

Thursday 18 Apr - 10 Press, 15 OverHead Squat, 20 PushPress, 25 Front Squat, 30 PushJerk, 35 Back Squat

Mel training hard in Afghanistan, getting ready to come back to CFD as a coach!
Strength - Press and OverHead Squat
This WOD is from Weights for all lifts are 50/35

Wednesday 17 Apr - 7 Min AMRAP - 3 Wall Climb, 30 Double Unders

Strength - Weighted PullUp and Turkish Get Up

Monday 15 Apr - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Compare to 19 Jun
For those who remember Kelvin check him out now! Training hard at CrossFit Richmond and half the man he used to be!

Sunday 14 Apr - Open Gym 2-4pm

Another 25 people completed the On Ramp program this week! Great work guys, you all did very well and we look forward to having you join the main group sessions

Saturday 13 Apr - 150 Burpees

Everyone should do this WOD at least once in their lifetime!
The Blood, Sweat and Fears crew are holding their weekly 5k run at 8:30am, Start/Finish is on the lawns at Parliament House, opposite Deck Bar.
This Monday, at 6pm, BS&F are holding an outdoor session (it might be body attack….) on the Esplanade at The Cenotaph. It is going to be massive and I encourage you all to go. It is free, it will be fun and it is good to get out of the gym and do something different. 

Thursday 11 Apr - 5 Min AMRAP - Thruster (60/40)

Strength - OverHead Squat

Tuesday 9 April - 'Tabata Sets' - Double Unders, Pistol Squats, DeadLifts, PushUps

Strength - Push Press
Sammy has qualified for the Regionals! They will be held in Wollongong 24th - 26th May. Let's get the biggest, loudest group together and make the trek down to support Sammy over that weekend. Lisa (CrossFit Top End), who has been doing all of the Open WOD's at CFD, has also qualified. We get to watch 2 great athletes in the big regionals arena!
Also, massive effort from Dan S yesterday to break through the 4min barrier in WOD 13.5 and finish up with 109 reps. Bought the Open Gym house down!

Friday 5 Apr - Games WOD 13.5 - 4 MIN AMRAP - 15 Thruster (45/30), 15 Chest To Bar PullUp.

Blood Sweat and Fears organisers with their teams hanging out at CFD!
 If you complete 3 rounds within 4 mins you get a bonus 4 mins, if you complete another 3 rounds within the next 4 mins you get another 4 mins. This continues until you can no longer complete 3 rounds within 4 mins.
This is the 5th and final WOD for the 2013 CrossFit Open Games. Let's hit it as hard as we have the last 4 weeks! BBQ and beers to follow at around 6:30pm. BYO drinks.

Thursday 4 Apr - 1-10 10m Cone Sprints, 10-1 KettleBell Swing (32/24)

The final Open WOD will be run at CFD Friday (as the workout of the day) and Sunday (at Open Gym). 

Wednesday 3 Apr - 8 Min AMRAP - 10 PullUp, 15 WallBall, 20 Double Under

Strength - Back Squat and Press
The Blood Sweat and Fears Teams, representing 2 local radio stations, will be joining us tonight for the 6pm session. 
It will not be the posted WOD, I have something special planned….. If you were planning on doing the 6pm session and do not want a surprise WOD then do either the 5pm or 7pm session tonight. Otherwise, join one of the CFD teams at 6pm to go up against the 2 BS&F teams. Alternatively, turn up at 6pm to cheer along all of the teams!

Tuesday 2 Apr - 3 Rnds - 800m Run, 20 Dumbbell OverHead Squat (15/10), 10 Burpee PullUp

Who is this??? Clue - Miss Aerobics NT 1995….