Monday 25 Mar - Open WOD 19.5 - 33-27-21-15-9 - Thruster (43/29), Chest To Bar PullUp

Scaled Version - Thruster (29/20), Jumping PullUp

Saturday 16 Mar - 9 Min AMRAP - 10 DeadLift (90/60), 15 PushUp. 3 Min Rest. 9 Min AMRAP - 10 Dumbbell Press (15/10), 15 SitUp. 3 Min Rest. 9 Min AMRAP - 10 KettleBell Swing (24/16), 15 Squat


If you would like to check out a national weightlifting meet this weekend then head to Marrara Indoor Stadium. Saturday 9am - 5pm. Sunday 8am - 2pm.

Thursday 14 Mar - 21-15-9 - Row, AirBike - 200m Run After Each Rnd

Skill - HandStand Walking 

Wednesday 13 Mar - ‘Grace’ - 30 Clean & Jerk (60/40)

Strength - Power Clean and Push Jerk
Skill - MuscleUp

Monday 11 Mar - Open WOD 19.3 - 200ft Dumbbell OverHead Lunge (22.5/15), 50 Box StepUp (22.5/15), 50 Strict HandStand PushUp, 200ft HandStand Walk

Scaled version is dumbbell front rack lunge, handstand push-ups to a 5 inch elevation, bear crawl instead of handstand walking

Sunday 10 Mar - Open Gym 2-4pm

We need bar loading volunteers at the National Masters Weightlifting at Marrara Indoor Stadium next weekend!
There will be a bar loading training session at CFD starting at 1pm today (Sunday). Please come along if you would like to help.

Tuesday 5 Mar - 19 Min AMRAP - 20 Dumbbell Push Press (15/10), 20 Box Jump. Rest for 1 Min @ 5, 10, 14 and 17min

Don’t forget to submit your 19.2 score
If you put your name down for the handstand workshop it’s on tonight at 6pm. Bring $20.
 The regular 6pm session is still on.

Sunday 24 Feb - Open Gym 2-4pm

If you can’t make it to CFD on Monday then get Open WOD 19.1 done at Open Gym

Sunday 17 Feb - Open Gym 2-4pm

Sammy’s support crew who made the trip to the Australian CrossFit Championships on the Gold Coast a few weeks ago.

Friday 15 Feb - Team of 3 WOD - 3 Rnd - 1 - 400m Run, 1 - Max Cal AirBike, 1 - Rest

Skills WOD - 10 Min AMRAP - 1 Legless Rope Climb, 10 Pistol Squat, 20sec L-Sit Hold

Wednesday 13 Feb - Tabata - PushUp, Row, Strict PullUp

Strength - Snatch Complex

Thursday 7 Feb - 10-8-6-4-2 - Strict Hand Stand PushUp, 5-4-3-2-1 - Strict MuscleUp

Daf, Kieran and Ruby all lifted very well at the NTWA comp last weekend.
 The next 2 weightlifting events in Darwin are going to be on a much larger scale. There is a National Masters Comp 16th-17th March and Arafura Games from April 26th. If anyone would like to volunteer for either or both of these comps please let me know.
 Skills WOD - 3 Min HandStand Walking, 3 Min Pistol Squat, 3 Min Triple Under