Thursday 23 May - 8 Min AMRAP - 6 PullUp, 6 HandStand PushUp, 12 Box Jump

Skills WOD - 12 Min AMRAP - 1 Strict MuscleUp, 3 Strict HandStand PushUp, 2 Rope Climb, 2 Wall Climb

Tuesday 21 May - Death By 10m Shuttle

Min 1=1x10m, Min 2=2x10m and so on, adding another 10m every minute, until you can no longer achieve the distance required for that minute

Saturday 18 May - ‘Partner Kalsu’ - 100 Thruster (each) - Every Minute, On The Minute - 5 Burpee

1 Works, 1 Rests, swap every minute. 
This WOD can also be done solo if you would like to give it a go!

Friday 17 May - 45m KettleBell Front Rack Lunge (16/12), 400m Row, 35 Toes To Bar, 300m Row, 25 Dumbbell Snatch (22.5/15), 200m Row

Sammy will be in Wollongong this weekend competing at The Down Under CrossFit Championship, a sanctioned event where the top finishers qualify for The CrossFit Games. Click here to watch her swim in the freezing ocean and clean & jerk over 100kgs
Strength - Snatch

Tuesday 14 May - 3 Rnd - 1 Min AirBike, 1 Min Row, 1 Min Double Under, 1 Min Rest

Strength - DeadLift
Tonight 6pm - YOGA, $10
The regular 6pm session is still on.

Sunday 12 May - Open Gym 2-4pm

The visitors we have had over the last couple of weeks, thanks to The Arafura Games, have been world class. Thanks to everyone for welcoming them all to CFD.
Free Intro Session, 10am today.

Thursday 9 May - 5 Rnd - In 5 Min - 400m Run then AMRAP - 5 PullUp, 10 PushUp, 15 Squat

Rx’d+ = Sub 5 PullUp for 3 MuscleUp (Ring or Bar)

Wednesday 8 May - 10-1 - Dumbbell Hang Clean Thruster (15/10), Cal Row. Then 15 Min AMRAP - 7 Burpee PullUp, 14 SitUp

Thank you VERY much to those who helped out with weightlifting at The Arafura Games. 
Daf, Amber, Gen, Kelli, Ros, Kel S, Mel M and Alex H. 

Tuesday 7 May - 5RM OverHead Squat

Skill - HandStand Walking
CrossFit Darwin is hosting NorFit on Saturday 1st June, 9am - 4pm.
It is a 3 person team comp - any male/female combination.
All of the details, including workouts and how to register, can be found on the NorFit Series Facebook page

Friday 3 May - 6 Min AMRAP - 3 Push Press, 6 Push Jerk

Strength - Push Press and Split Jerk

Wednesday 1 May - ‘Tabata’ - PushUp, Slam Ball, SitUp, Sledge Hit

Gymnastic Strength - PullUp, HandStand PushUp, RingDip

Saturday 27 Apr - In 12 Mins - 21-15-9 - Row (cal), KettleBell Swing (24/16), in any time remaining Max WallBall. 2 Min Rest. In 12 Mins - 21-15-9 - AirBike (cal), Dumbbell Snatch (20/15), in any time remaining - Max Burpee. 2 Min Rest. In 12 Mins - 21-15-9 - 5m Shuttle Run, Plate OverHead Lunge Step (20/15), in any time remaining Max Double Under

The weightlifting action at Arafura Games starts today at 10am at The Convention Centre, Waterfront.
The competition continues all day Sunday and Monday. World class weightlifting in our backyard, it will definitely be worth getting in for a look.

Thursday 25 Apr - ‘Wood’ - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift HighPull (43/30), 10 Thruster (43/30), 1 Min Rest

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan
Session times are 8:30am and 4pm

Tuesday 23 Apr - 7 Min AMRAP - 50 Double Under, 15 PushUp

Strength - Turkish GetUp and Bench Press

Saturday 20 Apr - ‘Hot Shots 19’ - 6 Rnds - 30 Squat, 19 Power Clean (60/40), 7 Strict PullUp, 400m Run

A hero workout dedicated to 19 firefighters who lost their lives fighting a fire in Arizona in 2013
Session times today are 8:30am, 10am and 4pm

Wednesday 10 Apr - ‘Fran’ 21-15-9 - Thruster (40/30), PullUp

Skills - HandStand PushUp, Muscle Up, Pistol Squat

Thursday 4 Apr - 9 Min AMRAP - 10 Toes To Bar, 10 Box Jump Over

Skills - HandStand Walking, Rope Climbs, MuscleUps