Sunday 1 May - 10 - 11 Open Gym & WOD


WOD: 3 Rounds - In 3 Mins: 200m Run, Max Goblet Squats; In 3 Mins: 250/200m Row, Max Dumbbell Hang Clean&Jerk; In 3 Mins: 15/10 Cals Bike or Ski, Max Bent Over Row

Friday 29 Apr - WOD: AMRAP/Up Ladder - Rope Climb, Thruster


Strength: 2RM Hang Power Snatch, 2RM Hang Power Clean

Wednesday 27 Apr - WOD: 3 Rounds - 3/5 Ring Dips, 10 V-Sit, 15 Box Jump, 20 Burpees, 25 Jumping Squat


Skills WOD: Practice HandStand Walking or HandStand Holds

Tuesday 26 Apr - WOD: 3 - 3 - 3 Back Squat


Skills WOD: Ring Muscle Up, HandStand Push Up, Dumbbell Squat Snatch, Bar Muscle Up, Triple Under, Pistol Squat

Sunday 24 Apr - 3 - 4pm Open Gym & WOD

9:30am: NTWA Weightlifting Competition - come and cheer on all the athletes
1:00pm: #talk2mebro Seminar - a free seminar for everyone! Bring your swimwear, towel and a yoga mat
3 - 4pm: WOD - AMRAP: 12/10 Cals, 20 Dumbbell Snatch, 12/10 Cals, 20 KettleBell Swing; In 16mins - 36/30 Cals, 50 Dumbbell Snatch, 36/30 Cals, 50 KettleBell Snatch. In Any Time Remaining - Lunge/Lunge/Squat/Burpee

Saturday 23 Apr - WOD: 100 Bench Hops, 90 Double Unders, 80 Plate Bent Over Row, 70 Sledge Hits, 60 Box Step Ups, 50 Cals, 40 Dumbbell Push Jerk, 30 MedBall Clean, 20 Devils Press, 10 Strict Pull Up

At 5:30pm (after the 4pm class) we will have #talk2mebro workshop. If you’re participating, don't forget to bring your swimwear, towel and a yoga mat.
See you all tomorrow!


Friday 22 Apr - WOD: AMRAP - 4 Toes To Bar, 8 Wall Ball, 12 Kettlebell Snatch


Strength: 2 - 2 - 2 OverHead Squat

Wednesday 20 Apr - WOD: 1 - 1 - 1 Squat Clean; 1 - 1 - 1 Push or Split Jerk


We just wanted to remind you that on the 23rd & 24th, this Saturday and Sunday, we’re going to have 2 FREE seminars run by #talk2mebro. This will happen at CrossFit Darwin (4 Finniss Street).
It’s an interactive workshop that delves into suicide awareness and mental health. Head to their website or Instagram page to find out more.
The workshop on Saturday will start at 5:30pm .
On Sunday it will start at 1pm.
You are more than welcome to attend both sessions if you found Saturdays helpful.
Most importantly if you have a friend/family member who’d benefit from these, please bring them along.
Adam Troyn

Sunday 17 Apr - 10 - 11am Open Gym and WOD

Ros getting after it down in the Red Centre.

WOD: AMRAP - 6 Thruster, 4 Over The Bar Burpee; AMRAP - 12 Push Ups, 8 Pull Ups; AMRAP - 24 Double Unders, 16 KB Swings

Tuesday 12 Apr - 'Nate' - AMRAP: 2 Ring Muscle Up, 4 HandStand Push Up, 8 Kettlebell Swing

Strength: 1 Power Snatch, 1 Squat Snatch, 1 OverHead Squat

Sunday 10 Apr - 10 - 11 Open Gym & WOD


WOD: Buy In - 100 Double Unders; 5 Rounds - 50 Lunge Steps, 40 Sit Ups, 15/12 Cals, 3 Wall Climbs; Cash Out - 100 Double Unders

Friday 8 Apr - WOD: 4 Rounds - 1min Deadlift, 1min Toes To Bar, 1min Dumbbell Push Press, 1min Rest


Skills WOD: Bar Muscle Up, HandStand Push Up, Rope Climb, Pistol Squats, Ring Muscle Up, Triple Unders

Monday 4 Apr - WOD: In 12 Mins - 21 - 15 - 9 Dumbbell Snatch, Box Step Up, Russian Twist; In 12 Mins - 21 - 15 - 9 Pull Ups, Cals

Skills WOD: HandStand Walk, Pistol Squat, HandStand Push Up, Muscle Up, Rope Climb

Sunday 3 Apr - 10 - 11 Open Gym and WOD


WOD: 4 Rounds - 8 Cals, 10 Sledge Hits, 12 MedBall Clean; 4 Rounds - 1 Rope Climb, 40 Double Unders, 7 Burpees; In 12 Mins - 16 Cals, 20 Sledge Hits, 24 MedBall Clean, 2 Rope Climb, 80 Double Unders, 14 Burpees