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