Monday 30 Nov - 10 Rnds - 5 Burpee, 6 PullUp, 7 WallBall

 Strength - Press and Push Press

Sunday 29 Nov - Open Gym 2-4pm

There is a weightlifting competition today being held at The NT Institute of Sport, Marrara.
There are a number of CrossFit Darwin members lifting.
Ladies start at 11am, men at around 12 noon. Feel free to drop in check it out.

Friday 27 Nov - Back Squat - 1RM and 4RM

Finisher - 5 Min AirBike

Thursday 26 Nov - 10-1 - Power Snatch (50/35), Front Rack Lunge (50/35)

 
Mobility - 3 Rnd - 30 sec Wall Facing HandStand Hold, 20 sec Hollow Rock Hold, 20 sec Superman Hold, 10 Scap PushUp, 60m Slow Jog.
Strength - Power Snatch

Wednesday 25 Nov - 7 Rnd - 7 Power Clean (40/30), 7 Thruster (40/30), 7 Bar Facing Burpee

 
WOD courtesy of CrossFit.com
Mobility WOD - 3 Rnd - 1 Min Plate OverHead Hold, 30sec Bar OverHead Hold
Strength - Clean

Sunday 22 Nov - Open Gym 2-4pm

Saturday 21 Nov - 24 Min AMRAP - 7 Dumbbell Clean & Jerk (15/10), 14 Burpee Box Step Over, 28 SitUp, 56 Double Under

 Caleb, a brand new baby brother for Evie and a son for Craig and Jess. Congratulations guys, what a beautiful little man!
The 24 Min AMRAP will run with the first 8 mins being 15sec work/15sec rest, the next 8 mins will be 30sec work/30sec rest, the final 8 mins will be 1 min work/1 min rest. There will then be a 3 min rest then 1 round for time.

Friday 20 Nov - EMOM - 10 Mins - 1 Snatch

Strength - Snatch Complex and PullUps

Thursday 19 Nov - 6 Rnd - 1 Rope Climb, 1x 10m Sled Push, 1x 60m Farmers Carry (32/24)

Strength - Sled Push and HandStand PushUp

Tuesday 17 Nov - 'Partner WOD' - Tabata - AirBike, Row, KettleBell Swing (24/16), WallBall

16 Rnds of each exercise, alternating partner every 20sec

Sunday 15 Nov - Open Gym 2-4pm

Friday 13 Nov - 2 Rnd - 60 WallBall, 40 Toes To Bar, 20 Bench Press (40/30)

Xmas timings are up, just under the regular session times.

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


 Compare to 12 Feb
Skills WOD - 15 Min AMRAP - 1 Legless Rope Climb, 20 Sec OverHead Squat Hold (increasing load), 3 Plyo PushUps, 4 Strict MuscleUp/PullUp

Wednesday 11 Nov - 3 Rnds - Min 1 - 12cal AirBike, Max KettleBell Swing (32/24). Min 2 - Rest, Min 3 - 12cal Row, Max Front Squat (60/40), Min 4 - Rest, Min 5 - 12 Burpee, Max KettleBell Press (16/12), Min 6 - Rest


Strength - Front Squat and Jerk
Well done Sammy for getting into the top 10 (9th place) at last weekends Schwartz's Challenge. Tough weekend, worthy competitors, heavy barbells! 

Tuesday 10 Nov - 'Reverse Annie' - 10-20-30-40-50 - Double Under, SitUp

 
Strength - Press and Push Press

Sunday 8 Nov - Open Gym 2-4pm

Saturday 7 Nov - Trans Tasman Challenge

3 WODs, revealed on the day. 
Don't miss out on the action. Be a part of retaining our title!
We will all be thinking of Sammy this weekend as she fights hard to place well at The Schwartz's Challenge in Melbourne. This comp always attracts the best CrossFit athletes from around Australia and as we know Sam is up there. Hopefully she will be standing on the podium at the end. Go Sammy!

Friday 6 Nov - 9 Min Up Ladder AMRAP - 1,1,1,2,2,2,3,3,3,4,4,4 etc - Snatch (50/35), Over The Bar Burpee, Box Jump (70cm/60cm)

 
Strength - Snatch
This Saturday CFD will once again be holding the Trans Tasman Challenge.
An annual comp held between us and Mad CrossFit in Wellington, NZ. This is the 4th year we have held this fun, all inclusive, fiercely contended battle!
There will be 3 WOD's, at both the 8am and 4pm sessions. It will probably take about 2 hours to get everyone through but if you can't stay for them all that's okay. MaD members will be completing the WODs on the same day in NZ. All scores will be entered into a live scoreboard to determine an overall winner.
The winner then gets to proudly display the Trans Tasman Challenge banner for the next 12 months.
The WOD's are designed with all levels of ability and fitness in mind so max attendance is requested! 

Monday 2 Nov - 7 Min AMRAP - 7 Toes To Bar, 7 WallBall. 4 Min AMRAP - 7 Power Clean (40/30), 7 Thruster (40/30). 3 Min AMRAP - 7 KettleBell Swing (24/16), 7 Goblet Squat (24/16)

 
Big October On Ramp group, in the park, in the dark!
Strength - Thruster
Today the November Healthy Living Challenge kicks off.
If you want to join in on the action there are a few 'test' WODs to get done today. These WOD's can replace the Monday WOD or you can do both. 
If you are unsure of what this is all about come in today and it will be briefed at every session.