Wednesday 19 Sep - 7 Min AMRAP - 3 Front Squat (50/35), 3 Push Press (50/35)

Strength - Front Squat and Press

Monday 17 Sep - 3 Rnd - 500m Row, 30 OverHead Squat (40/30)

Strength - Snatch Complex

Sunday 16 Sep - Open Gym 2-4pm

CrossFit Palmerston is hosting today’s NTWA competition. Come and support Daniel, Ruby and Kwow from 11am.

Friday 14 Sep - 3 Rnd - Every 5 Min - 15/10cal Bike, 400m Run

Strength - Every 2 Mins - 8 Rnd - 3 Back Squat

Thursday 13 Sep - ‘Jackie’ - 1K Row, 50 Thruster (20/15), 30 PullUp

Skills WOD - 4 Rnd - 1 Min Dip, 1 Min Pistol Squat, 30sec Rest

Tuesday 11 Sep - 12 Min AMRAP - 5 Strict PullUp, 5 Strict HandStand PushUp, 50 Double Under

Gymnastic Skills - HandStand Walking, GHD SitUps, Shoulder Taps

Tuesday 4 Sep - In 9 Min - 21-15-9 - Knees To Elbows, MedBall Clean. In 9 Mins - 21-15-9 - Burpee, Dumbbell Squat Clean (15/10)


Skills WOD - 11 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat, 15 Triple Under

Monday 3 Sep - ‘Isabel’ - 30 Snatch (60/40)

Strength - Snatch Complex

Sunday 26 Aug - Open Gym 2-4pm

Yoga with Jenna
Sunday, 10:30am, $10

Tuesday 21 Aug - 1K Run, 3 Min Rest, 1K Row, 3 Min Rest, 300 Double Under

Great work CrossFit Darwin Budjus. 2nd place AllStars at Abode on the weekend!
Skill - HandStand Walking

Friday 17 Aug - Tabata - Squat, PushUp, Lunge Step, PullUp

Finisher - Static Holds - Bar Hang, HandStand Hold, Plank Hold

Tuesday 14 Aug - 3-6-9-12-15-12-9-6-3 - Toes To Bar, Box Jump Over, PushUp

Team NorFit. What a morning of fun and achievements!
Skills - HandStand Walking

Saturday 11 Aug - NorFit Team Comp

There is still a regular 4pm session today. NorFit will run from 8:30am - 12:30pm
4 PM WOD - ‘Partner WOD’
5 Rnd
20 WallBall, 20 Box Jump Over, 20 Dumbbell Snatch (20/15)

Friday 10 Aug - 40 sec Work/20 sec Rest - 5 Rnd of Each - KettleBell Snatch (24/16), Dumbbell Burpee (20/15), Plate Ground To OverHead (20/15), HollowHold

Skills WOD - 9 Min AMRAP - 10m HandStamd Walk, 3 Rope Climb (1 Legless), 10 Pistol Squat

Sunday 5 Aug - Open Gym 2-4pm

Free Intro Session 10am
Yoga with Jenna at 10:30am