Strength: 2RM Push Press
Sunday 24 May - 10am Open Gym & WOD
WOD: MURPH | TODAY 10AM at CrossFit Darwin 💥
Today we take on one of the most famous CrossFit workouts ever created… maybe the most famous.
The last time we tackled Murph at CrossFit Darwin was back in June 2023, so it’s time to dust off the weighted vests, questionable pacing strategies, and “I’ll just do small sets” promises 😝
🏃♂️ 1 Mile Run
💪 100 Pull Ups
🔥 200 Push Ups
🦵 300 Air Squats
🏃♀️ 1 Mile Run
…all done wearing a weighted vest (or backpack) if you have one, so bring it along! If no vest, that's fine.
The workout can be partitioned however you want, and we’ll have plenty of options and strategies to break down the reps.
Not keen on certain movements? No worries at all, the workout can be fully scaled and substituted to suit everyone.
And honestly… if you don’t feel like doing Murph, you can still just come hang out at the gym and soak up the atmosphere. No pressure 🤝
After the workout we’ll head to Sailing Club for a well-earned brunch ☕🍳
See you at 10am, legends.
Wednesday 20 May - WOD: 'Sonia' Buy In: Pull Up, Walking Lunge Step; then 5 Rounds: Unbroken Double Under, Kettlebell Swing, Squat Clean, SuitCase Carry. Cash Out: Burpee, V-Sit
Sonia was a regular CFD member from 2012 - 2015, working in the NT from Canada. She was an adventure seeker, a heavy lifter, a cardio opposer, a spectacular skipper, an incredible friend of many of our CFD member, a stellar emergency nurse, a proud Ukrainian, and a lover of life and laughing.
Sonia died suddenly early this year after a very brief illness. Those vintage CFD members who knew her will remember her for her Friday night gym yoga sessions, her regular happy-hour invites, her quick wit, and her genuine care for all people.
Sonia had just turned 50.
20/12/1975 - 5/1/2026 🕊️
Tuesday 19 May - WOD: Dumbbell Snatch, Medball Side Twist
Skills WOD
Strength: 2RM Bench Press
Strength: 2RM Bench Press
Finisher
Monday 18 May - WOD: Back Squat, GHD Sit Up, Front Squat, Toes To Bar, OverHead Squat
Skills WOD
Strength: 3RM OverHead Squat
Strength: 3RM OverHead Squat
Saturday 16 May - WOD: Burpee Box Jump, Hang Power Snatch, Box Step Up,
8:30am Child Minding
10am CFD Kids Class
Sunday 10 May - 10am Open Gym & WOD
Happy Mother’s Day to all our CFD mums!
WOD: Cals, Toes Thru Rings, Burpees....Any Time Remaining: 2RM Jerk (Split or Push)
Saturday 9 May - WOD: Plate Ground To OverHead, Chest To Bar Pull Up, Kettlebell Swing, Pull Up, Devils Press, Row
8:30am Child Minding
10am - the NTWA Weightlifting seminar is on! No CFD Kids class, sorry for any inconvenience.
Monday 4 May - WOD: DeadLift, Wall Ball, Box Jump
Today is a Public Holiday. Classes are 8:30am (Child Minding) & 4pm.
We will go for a coffee after morning session and have drinks (BYO) in the afternoon.
Even if you don't want to do the workout, come and join us either in the morning at 1995 Coffee Shop or in the afternoon at CFD.
Saturday 25 April - HERO WOD: 'Brad'
We will have both sessions: 8:30am with child minding & 4pm.
No CFD Kids Class. Sorry for any inconvenience.
We will do sausage sizzle after 8:30am class. Bring your own drinks ☺️
And our lovely Francesca will be doing face painting after the session too!
We do a Hero WOD on ANZAC Day and today we will do the "Brad" Hero WOD is a tribute workout dedicated to Private Bradley Wayne Carr, an Australian Defence Force (ADF) soldier who served in Afghanistan, was a passionate CrossFit enthusiast, and tragically lost his battle with PTSD on ANZAC Day.
Thursday 23 April - WOD: Knees To Elbows, Dumbbell Push Jerk
Strength: 2RM Barbell Front Rack Box Step Up
Saturday 18 April - WOD: Cal Row, Cluster, Bar Facing Burpee
8:30am Child Minding
10am CFD Kids Class
Friday 17 April - WOD: Power Snatch, Plate Side Twist, Hang Power Snatch, Plate OverHead Sit Up
Strength: 1RM Behind Neck Jerk
Saturday 11 April - WOD: Slam Ball, Sumo DeadLift High Pull, Pull Up, Cals, Back Squat
8:30am Child Minding
10am CFD Kids Class
Tuesday 7 April - WOD: Dumbbell Hang Squat Clean, Muscle Up
Strength: Barbell Complex - 2 Power Clean, 1 Forward Front Rack Lunge Step
Monday 6 April - WOD: Run, Atomic Sit Up, Devils Press, V-Sit
Public Holiday Today.
Sessions are 8:30am (Child Minding) & 4pm!
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