Friday 30 May - 16 Min AMRAP - 5 MuscleUp, 25 Pistol Squat, 50 SitUps

Babies everywhere at CFD last weekend, Ray, Evie, Ruby and Drew. There are a couple more to arrive over the next few months too!

Thursday 29 May - 'Air Force WOD' - 20 Thruster (40/30), 20 SumoDeadLift HighPull, 20 PushJerk, 20 OverHead Squat, 20 Front Squat

Every Minute, On The Minute 4 Burpees (including the first minute). 20 Min Time Cap

Wednesday 28 May - 'GI Jane' - 100 Burpee PullUp

Strength - Clean

Tuesday 27 May - 'Diane' - 21-15-9 - DeadLift (100/70), Handstand PushUp

Compare to 10 Oct
Strength - Snatch Balance and OverHead Squat

Sunday 25 May - Open Gym 2-4pm

Need to practice your OverHead Squat, HandStand PushUp or Bar MuscleUp?? Then Open Gym is where you need to be!

Saturday 24 May - 'Filthy 50's' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Free Intro Session at CF 11 Mile today, 10am.
Utter Nutter Pop Up Market at CFD for the 8am AND 3pm session today, bring some cash, grab a post WOD coffee & brownie and stock up on your paleo treats for the week!
50 of your favourite exercises and Utter Nutter in the house, what an excellent start to your weekend!

Friday 23 May - 10x10 Back Squat

The weight of the bar increases each set

Thursday 22 May - 5 Rnds - 500m Row, 15 Hang Power Clean (60/40), Rest 2 Mins

We were all treated to a visit from Raymond McGinnes yesterday, thanks Andrew and Sarah, he is very precious. 
Strength - Power Clean

Wednesday 21 May - 15-10-5 - Thruster (40/30), Toes To Bar. Rest 2 Mins. 15-10-5 - Box Jump Over, KettleBell Snatch (24/16). Rest 2 Min. 15-10-5 - Jumping Squat, Ring Dip

One of the best Sammy moments this weekend! Well done Sam, 22nd in Aus/NZ. Also big congrats to Chris Medcraft from CF Top End, finishing in 32nd place.
A very big thank you to the coaches that ran CFD while the rest of us were in Wollongong, very much appreciated!

Monday 19 May - 10 Rnds - 30 Double Under, 10 Burpee

Strength - Back Squat

Friday 16 May - 2 Rnds - 50 OverHead Lunge Step (20/15), 40 KettleBell Swing (24/16), 30 Box Jump, 20 Knees To Elbows, 10 Tyre Flips, 5 Wall Climb

CrossFit Darwin would like to wish Sammy Drescher all the very best for this weekend, as she competes with the best CrossFitters from Australia and New Zealand, in the next step to The CrossFit Games. 
We all know how hard she trains, how well she eats and how dedicated she is to represent herself, CFD and the NT to the very best of her ability this weekend. We are all 100% behind you Sam, some of us cheering from the grandstand and the rest of us cheering from home. 

Wednesday 14 May - 'Annie' - 50-40-30-20-10 - Double Under, SitUp

Strength - Weighted PullUp, Turkish Get Up.

Tuesday 13 May - 'Elizabeth' - 21-15-9 Squat Clean (60/40), Ring Dip

Strength - Clean & Jerk
Compare to 16 Jan

Monday 12 May - In 6 Mins - Run 600m, Max Toes To Bar. 3 Min Rest. In 5 Mins - Run 400m, Max Back Squat (60/40). 2 Min Rest. In 4 Minutes - Run 400m, Max MedBall Clean. 2 Min Rest. In 3 Minutes - Run 200m, Max MuscleUp

The 2014 Darwin City To Surf is 3 weeks away, Sunday 1st June. To register click here. There is a 12k and 4k option. 
Strength - Press and Push Press

Sunday 11 May - Open Gym 2-4pm

Kate being congratulated, after Blood Sweat & Fears by Finn, with a high five!
Super effort from everyone from CFD and 11Mile that tackled the course. It was an excellent day, topped off with a great storm! Hope to see you all out there again next year. 

Saturday 10 May - 'The Seven' - 7 Rnds - 7 HandStand PushUp, 7 Thruster (60/40), 7 Knee To Elbow, 7 DeadLift (110/75), 7 Burpee, 7 KettleBell Swing (32/24), 7 PullUp

Jess (11M), Toohey and Sophie catching up in Brissie in the best way possible, doing a WOD!
Free Intro Session at 10am.
Compare to 28 Dec

Friday 9 May - 2 Rnds - 30 WallBall, 20 Dumbbell Snatch (20/15), 10 PushUp

Strength - Dumbbell Snatch, Front Squat and Split Jerk

Thursday 8 May - OTM 8 Mins - Odd - 10m Sprint, Even - Rest. OTM 8 Mins - Odd - Row, Even - Rest. OTM 8 Mins - Odd - Double Unders, Even - Rest

Look what happened yesterday! Aaron and Amy introduced Evelyn (Evie) May Griggs to the world. Well done guys, we are all very proud of you.
Strength - Bench Press

Sunday 4 May - Open Gym 2-4pm

Monday public holiday timings will be 8am and 3pm

Saturday 3 May - 30 Min AMRAP - 200m Run, 20 KettleBell Swing (24/16), 20 Burpee, 20 SitUp, Max Toes To Bar

Score is rounds and reps completed plus, a separate score, of total toes to bar.
For those doing Blood Sweat and Fears our start time is 9am for the 21k. See you all there, can't wait!