Sunday 1 Mar - Open Gym 2-4pm

Open Gym is an opportunity to do Open WOD 15.1, or to keep working on the movements that could come up in 15.2!

Saturday 28 Feb - Open WOD 15.1 - 9 Min AMRAP - 15 Toes To Bar, 10 DeadLift (52/35), 5 Snatch (52/35). Then 6 Mins to Establish a 1RM Clean & Jerk

The scaled version of this WOD is 15 Knee Raises, 10 DeadLift (40/25), 5 Ground To OverHead (40/25)

Friday 27 Feb - 4 Rnds - 30 Sec L-Sit Hold, 6 Turkish GetUp, 10m HandStand Walk

This WOD is for quality, not for time

Thursday 26 Feb - 50 Cal Row, 400m Run, 50 DoubleUnder, 400m Run, 50 Thruster (20/15), 400m Run

Strength - Clean Complex
This Saturday the 2015 CrossFit Games begin. The WOD that is released be CrossFit HQ on Friday will become the Saturday CFD WOD. However, if you can't make it in on Saturday, to get the games WOD done, we will also be running it at the following times; Friday 6:30pm, Sunday 2-4pm and Monday 7pm. To register click here, time is running out so don't miss out. Last year CFD had over 60 people register, let's see if we can beat that number this year!

Wednesday 25 Feb - EMOM - 8 Mins - 3 DeadLift. EMOM - 6 Mins - 3 Press

EMOM - Every Minute, On The Minute. 
Strength - DeadLift and Press

Tuesday 24 Feb - 5 Rnds - 12 Hang Power Clean & Jerk (50/35), 9 Thruster (50/35), 6 Power Snatch (50/35)

 Thanks to for this WOD
Strength - Snatch Complex

Wednesday 18 Feb - 21-15-9 - PullUp, OverHead Squat (40/30)

Strength - OverHead Squat and Dumbbell Press

Saturday 14 Feb - 4 Rnds - 2 Mins Burpee Box Jump, 1 Min Rest. 3 Rnds - 2 Mins Double Unders, 1 Min Rest. 2 Rnds - 2 Min KettleBell Snatch, 1 Min Rest

These guys all completed On Ramp this week, just in time to register for the CrossFit Open!
 Have you registered? CrossFit Games - just click on the 'register here' tab and create your profile, the fun starts end of Feb with one workout a week for 5 weeks.
Today (Saturday) is Felicity and Micah's fundraising day at CFD. Both the 8am and 3pm sessions will finish up with a BBQ where you can donate as much or as little as you like for the delicious BBQ treats they will provide. If you would like to be involved in the 'Last Person Standing' finisher then bring an extra $5!
Also, CrossFit 11 Mile have a 'Bring a Friend' WOD today at 8am. If you have a friend that is keen to start CrossFit then take them out to 2/104 McKinnon Rd, Pinelands and get them started!

Friday 13 Feb - 9 Min AMRAP, 2 Min Rest, 6 Min AMRAP, 2 Min Rest, 3 Min AMRAP - 3 Thruster (60/40), 6 Toes To Bar, 9 Double Under

This Saturday 14th Feb Micah and Felicity are going to cook us breakfast and late lunch! 
After the 8am and 3pm sessions there will be a fundraising BBQ to help them raise funds for Counter Punch as their 'Fight Night' fast approaches. Bring your spare change, bring an eski and help support this fantastic cause.

Thursday 12 Feb - 'Diane' - 21-15-9 - DeadLift (100/70), HandStand PushUp

Compare to 27 May
Well done Sammy for taking out the elite category at Riverside Jam in Perth on the weekend, boss!

Saturday 7 Feb - 'Partner WOD' - 4 Rnds - 50 SitUp, 40 Box Jump Over, 30 Dumbbell PushPress (15/10), 20 OverHead Lunge Step (20/15), 10 Cal Row

 Bali Party!
Intro Session Today at 10am
Sam is competing in Perth this weekend at 'Riverside Jam'. Go Sammy!

Friday 6 Feb - 10 Rnds - 10 PullUp, Run 200m

Strength - Press

Thursday 5 Feb - 7 Snatch (60/40), 14 Burpee, 5 Snatch, 10 Burpee, 3 Snatch, 6 Burpee, 1 Snatch, 2 Burpee

Jeremy, Steph and Nathaniel proudly introducing Elizabeth to the world. Congratulations from everyone at CF Darwin, we are looking forward to meeting her!
Strength - Hang Snatch