Saturday 1 Feb - 'Partner Rep for Rep' - 3 Min AMRAP of each of the following - 1 x Rope Climb, 20m Bear Crawl, 15m Sled Push, 20m Tyre Drag, 1x Tyre Flip, 50m Sprint, 100m Row

Intro Session at 10am Today
You will go rep for rep for 3 Mins, with your partner, before moving onto the next station. There will be 2 mins rest to transition between exercises. 
This weekend we have a number of athletes in Sydney competing in the Again Faster All Stars Comp. Best of luck MJ, Megan, Tash, Sammy, Adam H and Adam B,  also to the 11 Milers, Trent, Dan K, Fintan, Dani, Kiaya, Tasha and Jade. 

Friday 31 Jan - 3 Rnd - 7 Clean & Jerk (75/50), 14 WallBall

Team strategising time!
Strength - OverHead Squat

Thursday 30 Jan - 9 Min AMRAP - 6 Box Jump, 12 DeadLift (60/40), 24 DoubleUnder

Another group cleared for takeoff and ready to WOD!
Strength - Split Jerk

Wednesday 29 Jan - 0-10 Mins - 1RM Power Snatch, 10-18 Mins - Max Burpees, 18-24 Mins - 1 RM Power Clean, 24-28 Mins - Max Burpees, 28-30 Mins - Max MuscleUps

Well done to MJ, Renee, Rhys and Sammy who competed in the NTWA comp on Sunday.
Also, thanks to all who came along and supported, the reason the weights go overhead is because you guys are in the crowd cheering for us!

Sunday 26 Jan - Open Gym 2-4pm

Weightlifting Meet Today (Sunday), 11am, CF Top End, see you all there.
Happy Australia Day!
Tomorrow (Monday) is a Public Holiday. Session times are 8am and 3pm.

Saturday 25 Jan - 14 Min AMRAP - 1 Rope Climb, 7 Box Jump, 14 SitUp. Rest 5 Mins. 14 Min AMRAP - 1 Tyre Flip, 7 Plate Ground To OverHead (20/15), 14 OverHead Lunge Step

Bring shin protection for the rope climbs.
Tomorrow, Australia Day, NTWA will be holding the first weightlifting comp for 2014 at CrossFit Top End, 4/5 Whitte St, Winnellie. Starts at 11am so come on down, check it out and get your cheer on! 

Friday 24 Jan - 'The Gallagher and MacDonald' - 2 Rnds - Run 200m, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), Run 200m, 14 KettleBell Swing (24/16), 14 PullUp, 14 Front Squat (50/30), Run 200m, 12 KettleBell Swing (24/16), 12 PullUp, 12 Front Squat (50/30),

Compare to 5 Dec 2012
Lance Corporal Mervyn McDonald, 30, and Private Nathanael Galagher, 23, were killed when their helicopter crashed in Helmand province in Afghanistan, in August 2012.

Thursday 23 Jan - 3 Rnds - 5 Strict PullUp, 50 Double Under

Briant keeping everyones kids fit during the school holidays!
Strength - Hang Snatch and Bench Press
Congratulations to Sammy for scoring another CrossFit sponsorship, this time with AlphaFit. Check out their FaceBook page to read the announcement. 

Sunday 19 Jan - Open Gym 2-4pm

This beautiful baby girl's name is Evelyn Hope, well done Craig and Jess, she is lovely!

There are a heap of old bands under the desk in the office/kids room. If anybody would like to stretch or practice pull-ups at home, feel free to grab one. There is nothing wrong with them, just sticky from the humidity so they have been replaced with new ones. 

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

Strength - Hang Power Clean

Sunday 12 Jan - Open Gym 2-4pm

Welcome to the first On Ramp group for 2014.
Next weightlifting comp is Australia Day. This will be the first team comp that NTWA has held.
What does a team comp involve I hear you all ask. It means you can still enter as an individual lifter OR you can find 2 buddies and make a team of three (3 guys or 3 girls, no mixed teams this time). Your score will be your 3 scores added together (plus bonus points for any juniors on the team). This takes the pressure off doing it all alone and makes it a bit more fun!
Cost is $100 but that includes entry into all NTWA comps this year, location is CrossFit Top End, 4/5 Witte St, Winnellie. Start time 11am. Let me know before Friday if you would like to have a go.
So start organising your teams of 3 and get excited for the Aus Day comp!

Friday 10 Jan - 7-14-21-14-7 - Burpee, Toes To Bar

Strength - DeadLift

Tuesday 7 Jan - 7 Rnds - 3 Snatch (60/40), 10 WallBall

Strength - Snatch

Sunday 5 Jan - Open Gym 2-4pm

Sophie feeling the love at CrossFit Milton Keynes, UK

Friday 3 Jan - Row 1K, 50 PushPress (40/30), 40 Burpee, 30 Hang Squat Clean (40/30), 20 Toes Thru Rings, 10 Press (40/30)

Congratulations to Lauren and her family on the arrival of Drew Alexandra, what a beautiful baby girl.
Strength - Weighted PullUp and Weighted Dip

Thursday 2 Jan - Rest Day

Last rest day. CFD is back to normal session timings from Friday. Look forward to seeing you all back for another big year of fitness and fun!