Thursday 1 Jan - Happy New Year CFD! 'Carse' - 21-18-15-12-9-6-3 - Squat Clean (50/35), Box Jump, Double Under, DeadLift (100/70)

CFD will open at 8:30am today, 1st Jan. 'Carse' will begin at 9am. This is not a coached session.  If you are keen to begin 2015 with a WOD be there at 8:30, roll out, warm up, set up and be ready to WOD by 9am!
Compare to 1 Jan 2014

Friday 26 Dec - Run 800m then 3 Rnds - 12 Ring PushUp, 24 Plate Ground To OverHead (20/15) then Run 400m

Strength - Hang Power Clean
8am and 3pm sessions only

Monday 22 Dec - 20 Burpee PullUp, 20 Burpee Box Jump, 20 Inverted Burpee with HandStand PushUp

The last On Ramp group for 2014
Strength - Front Squat and Weighted Dip

Sunday 21 Dec - Open Gym 2-4pm

Daly and Jacinta checking out Fremantle's newest box, CF Avada

Friday 19 Dec - Open WOD 11.4 - 10 Min AMRAP - 60 Bar Facing Burpee, 30 OverHead Squat (55/40), 10 MuscleUp

Annie, Megan and Sonia taking over S2S CrossFit in Bali! 
Strength - OverHead Squat

Tuesday 16 Dec - 30 Squat Clean (60/40), 30 GHD Back Extension, 30 HandStand PushUp, 10 Wall Climb, 10 x10m Lunge Step, 10 Strict PullUp

Combined teams from 11 Mile, TopEnd and CFD competed in the Dragon Boat Regatta on Sunday, coming away with a 2nd place trophy for the mixed team and all female team events. Well done everyone, what an excellent day!
Strength - Weighted PullUp

Monday 15 Dec - 4 Rnds - 50 Double Under, 15 Knees To Elbows

Strength - Press and Dip

Saturday 13 Dec - 2 Rnds - 1 Min KettleBell Swing, 2 Min Box Jump, 3 Min WallBall, 1 Min SumoDeadlift High Pull (32/24), 2 Min Box Step Up, 3 Min MedBall Clean. 3 Min Rest

Tomorrow (Sunday) is the Dragon Boat Regatta. If you would like to participate then be at Cullen Bay, (the Khalin oval side) at 10am (with $15 to register). There are 10 people to a boat. If we get 20+ people there will be 2 teams, If we have between 10-19 then we will cycle people through as there are a few races over 4 hours. Feel free to turn up even if you haven't put your name on the whiteboard, the more we get the better! This is a fun event and gives us a chance to use our fitness outside of the gym. Do it!

Friday 12 Dec - 10-8-6-4-2 - Power Clean (50/35), Front Rack Lunge, PushPress

 Faith and Wes competed in their first Olympic weightlifting comp last weekend at CFD. They did a great job overcoming the nerves and lifted really well. The next NTWA meet will be a 3 person team comp on the Australia Day long weekend. Let me know if you are interested in competing.
Strength - Barbell Complex

Wednesday 10 Dec - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp. 15 Squat. OR 'Mary' - 5 HandStand PushUp, 10 Pistol Squat, 15 PulUp

 All of the NT competitors and supporters at this years Again Faster AllStar Final on the Sunshine Coast. Out of 57 teams we represented very well with TopEnd 17th, Darwin 26th and 11Mile 55th!
Compare to 26 Jul

Sunday 7 Dec - Weightlifting Comp from 11am. No Open Gym today

Come on down from 11am Sunday and support those lifting in the last NTWA comp for the year
At the end of day 1 at The Allstars Comp on the Sunshine Coast the CrossFit Darwin team is in 24th spot out of 57 teams. This is far better than we expected so we are very excited for day two. Check out the leader board here

Wednesday 3 Dec - 'Isabel' - 30 Snatch (60/40)

 Strength - Snatch Balance
Compare to 18 Jul

Tuesday 2 Dec - 11 Min Up Ladder - Dip, HandStand PushUp, Strict PullUp

1 Rep of each then 2 reps of each and so on, adding an extra rep each round until 11 Mins
Strength - Split Jerk
CrossFit Darwin will be hosting an NTWA comp this Sunday, there will be no Open Gym session.

Saturday 29 Nov - 30 Min AMRAP - 50 Wall Ball, 40 Lunge Step, 30 Shoulder To OverHead (50/35), 20 Toes To Bar, 10 Burpee with 2 PushUps, 5 Rope Climb

Bring shin protection for the rope climbs
MJ is lifting at The National Weightlifting Championships this weekend in Melbourne. His session starts at 8:30am (7am Darwin time) Sunday. Click here for the live feed. Good luck Michael!

Thursday 27 Nov - 3 Rnd - 10 KettleBell Swing (32/24), 20 Box Jump, 30 SitUp

Strength - Push Press
The xmas timetable has been posted, it is directly under the regular timetable. 

Tuesday 25 Nov - 21-15-9 - Power Snatch (50/35), Ring Pushup

Strength - Snatch Complex

Wednesday 19 Nov - 6 Min AMRAP - 12 PullUp, 24 Double Under

Strength - Press and Split Jerk