Saturday 1 Sep - 100 WallBall, 90 Burpee, 80 Lunge Step, 70 Double Under, 60 Slam Ball, 50 DeadBall DeadLift (60/40)

Friday 31 Aug - 10 Rnd - 15 Box Jump, 10 PullUp

Thursday 30 Aug - 3 Rnd - Every 2 Min - 200m Run, Max DeadBall Over Shoulder (60/40). 1 Min Rest. 3 Rnd - Every 2 Min - 200m Row, Max KettleBell SumoDeadLift HighPull (32/24). 1 Min Rest. 3 Rnd - Every 2 Min - 10cal Bike, Max Plate Ground To OverHead (20/15)

Wednesday 29 Aug - 5 Min AMRAP - Dumbbell Push Jerk (22.5/15)

Strength - Back Squat

Tuesday 28 Aug - 100 Lunge Step, 50 Thruster (20/15), 30 GHD Back Extension, 100 SitUp, 50 KettleBell Swing (24/16), 30 PushUp, 100 Squat, 50 Slam Ball, 30cal SkiErg

Monday 27 Aug - 16 Min AMRAP - 3 DeadLift (120/80), 6 Dumbbell Press (15/10), 9 Burpee

Strength - DeadLift

Sunday 26 Aug - Open Gym 2-4pm

Yoga with Jenna

Sunday, 10:30am, $10

Saturday 25 Aug - 3 Rnd - 1 Min of each - Box Jump, Jumping PullUp, KettleBell Swing (16/12), Walking Lunge, Knee To Elbow, Push Press (35/25), Back Extension, WallBall, Burpee, Double Under. 2 Min Rest after each Rnd

Friday 24 Aug - 2 Rnd - 20/15cal Bike, 30 Dumbbell Snatch (20/15). 2 Rnd - 100 Double Under, 30 Dumbbell Snatch. 2 Rnd - 30 Burpee, 30 Dumbbell Snatch

Skills WOD - 5 Min AMRAP - 5 Shin Hop, 1 Rope Climb

Thursday 23 Aug - 5 Min AMRAP - 20 OverHead Squat (50/35), 15 Over The Bar Burpee, 2 Min Rest. 5 Min AMRAP - 20 Power Clean (50/35), 15 Over The Bar Burpee, 2 Min Rest. 5 Min AMRAP - 20 Front Squat (50/35), 15 Over The Bar Burpee

Strength - Snatch Complex

Wednesday 22 Aug - 2 Rnd - 1 Min Toes To Bar, 30 sec Rest, 1 Min Box Jump Over, 30sec Rest, 1 Min PushUp, 30sec Rest, 1 Min MedBall Clean, 30sec Rest. Then .... 30 Toes To Bar, 30 Box Jump Over, 30 Push Up, 30 MedBall Clean

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

Monday 20 Aug - In 30 Mins - 1K Farmers Carry (24/16). Every rest do 10x Goblet Squat. In any remaining time AMRAP - 10 Dumbbell Squat Snatch (20/15), 10 V Sit

Sunday 19 Aug - Open Gym 2-4pm

Saturday 18 Aug - In 30 Mins - 40 Box Step Over (15/10), 50 Hang Power Snatch (35/25), 30 SumoDeadLift HighPull (32/24), 20 DeadBall Over Shoulder (60/40) - 200m Plate OverHead Carry After Every Station. Max SitUps in any remaining time

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

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

Thursday 16 Aug - 5x 500m Row

Wednesday 15 Aug - 3RM Back Squat. 3RM Press. 3RM DeadLift

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

Monday 13 Aug - 30 Power Clean (50/35), 200m Run, 20 Power Clean (60/40), 400m Run, 10 Power Clean (75/50), 600m Run

Strength - Clean & Jerk Complex

Sunday 12 Aug - Open Gym 2-4pm

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

Thursday 9 Aug - 50-40-30-20-10 - Double Under, 15-13-11-9-7 - OverHead Squat (60/40)

Strength - OverHead Squat

Wednesday 8 Aug - 3 Rnd - 30 MedBall SitUp, 20 Clapping PushUp - 2 Min Rest after each Rnd.

Strength - PullUp and Dip

Tuesday 7 Aug - 30 Min AMRAP - 50cal AirBike, 40 Thruster (60/40), 30cal Row, 20 Bar MuscleUp, 10cal SkiErg

Monday 6 Aug - EMOM - 8 Mins - odd - 6 Power Snatch (40/30), Max Over The Bar Burpee, even - Rest. EMOM - 8 Mins - 8 Dumbbell Hang Clean & Jerk (22.5/15), Max V Sit, even - Rest. EMOM - 8 Mins - odd - 10 WallBall, Max PullUp, even - Rest. EMOM - 8 Min - odd - 12 KettleBell Swing (32/24), Max Squat, even - Rest

EMOM - Every Minute, On the Minute
Today is a public holiday.
Session times are 8:30am and 4pm

Sunday 5 Aug - Open Gym 2-4pm

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

Saturday 4 Aug - 0-7 Min - 7 HandStand PushUp, 3 Strict PullUp. 7-10 Min - Rest. 10-18 Min - 1K Run, Max Double Unders. 18-21 Min - Rest. 21-33 - 1RM DeadLift

Friday 3 Aug - 2 Rnd - 2 Min AMRAP - Hang Squat Clean (50/35), 1 Min Rest, 2 Min AMRAP - Push Jerk (50/35), 1 Min Rest.

Strength - Clean & Jerk Complex

Thursday 2 Aug - 50 PullUp, 60 PushUp, 70 SitUp, 80 Squat - Every Minute, On The Minute - 3 Burpee