Strength: 2RM Strict Press, 3RM Back Squat
Monday 27 June - WOD: 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 OverHead Squat, 50 - 40 - 30 - 20 - 10 - 20 - 30 - 40 - 50 Double Under
WHAT A WEEKEND for CFD!
Started with the infamous Devil's Mile @ Casuarina Beach. Some of them veterans of the mile and others, first timers. All embracing and enjoying the hurt together!
Then an absolute massive effort on Sunday for the Beer Can Regatta. Thanks to everyone who did us proud in the tug-o-war, making it to the final. Special mention to Leo for winning both, the Iron Man and Kayak Competitions, dominating the field!
Keep saving those FitAid cans and next year we'll crush it in the Battle For Mindil!!
Sunday 26 June - Beer Can Regatta 10:30am - 5:30pm
Today is the Beer Can Regatta, with events happening from 10:30am-17:30pm.
CFD will have a Cabana set up all day down there, as we await the incredible engineering feat of CrossFit Darwin’s FitAid Fun Boat to sail gloriously in this years Regatta.
Before that, there’s Tug-o-war, thong throwing, a fitness comp and other fun stuff!
Make sure to bring Sun protection, water and food!
CFD will have a Cabana set up all day down there, as we await the incredible engineering feat of CrossFit Darwin’s FitAid Fun Boat to sail gloriously in this years Regatta.
Before that, there’s Tug-o-war, thong throwing, a fitness comp and other fun stuff!
Make sure to bring Sun protection, water and food!
P.S.: CFD is closed again today for the Level 1 Course.
Saturday 25 June - Devils Mile: 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry, 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl
Session times are 8:30am and 4pm.
Park in the first carpark before De La Plage. It’s a short walk to the beach from there.
Bring sun protection, plenty of water and a hat.
Bring a friend, partner or dog!
Monday 20 June - WOD: AMRAP - 5 Chest to Bar Pull Up, 5 Clean & Jerk; AMRAP - 5 Toes to Bar, 5 Thruster; AMRAP - 5 Knees to Elbows, 5 Squat Snatch
NTPA President Paul McCue presented Constable Patrick Hyland with the Glen Huitson Medal for the most consistent application throughout the course.
Amazing job Paddy!
Sunday 19 June - 10 - 11 Open Gym & WOD
WOD: 1K Run, In Any Time Remaining: 10 Reverse Burpees, 10 Box Jump Over; 800m Run, In Any Time Remaining: 10 Burpee Pull Up, 10 Box Jump; 400m Farmers Carry, In Any Time Remaining: 10 Burpee Box Jump, 10 Box Step Up
Saturday 11 June - WOD: 4 Rounds - 10 Dumbbell Snatch, 5 Burpee, 10 Dumbbell Hang Clean and Jerk, 5 Burpee; 4 Rounds - 15/12 Cals Row, 10 Plate Ground to OverHead, 15/12 Cals Ski or Bike, 10 Plate Ground to OverHead; 4 Rounds - 10 Kettlebell Swing, 30 Double Unders, 10 Kettlebell Snatch, 30 Double Unders
Sunday 5 June - 10 - 11am Open Gym & WOD
WOD: Up Ladder - Slam Ball, V-Sit, Push Up; AMRAP - 1 Wall Climb, 5 Knees to Elbows, 10 Box Jump Over; 3 Rounds - 200m Run, 250m Row, 10 Cals Bike or Ski
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