Tue 06 Mar 10-1 Kettlebell Clean and Press, 1-10 Burpee, alternating the exercises

Great running tonight, it's hard work on the power absorbing soft ground.
Tomorrows WOD goes like this 10 Clean & Press, 1 Burpee, 9 Clean & Press, 2 Burpees and so on until you get to 1 Clean & Press and 10 Burpees.
Remember it is Mechanics, Consistency and Intensity, in that order, so the weights will not be heavy as this is the first time we have cleaned and pressed a kettlebell.

Monday 05 Apr - Run 1600m, Rest 3 min, Run 1200m, Rest 2 min, Run 800m, Rest 1 min, Run 400m

Jay gets under the bar for the Push Jerk during Fundamentals on the weekend.

After a day of resting and eating chocolate eggs it is time for Monday interval training!

Sunday 04 Mar - CrossFit Darwin Rest Day

Great to have Jo from CrossFit Brisbane and Michael from CrossFit Territory visiting this morning. Jo set the standard for the Squat and Michael showed us what intensity is all about! Thanks guys, hope you both visit again soon!
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Enjoy your Easter Rest Day everyone and see you all Monday 6pm. Read "Survival of the Fittest".

Saturday 03 Apr - Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
There is no rest between exercises.

We will practice Dead Lifts before the WOD, 3 sets of 5 reps
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See you all in the park at 8am. We have bands to assist with Pull Ups. This is a fun WOD!!

Friday 02 Apr - CrossFit Darwin Rest Day

Steve working the Double Under
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Use the Rest Day to train a weakness or practice a new skill you have been taught this week.
Don't forget Saturday morning 8am Kahlin Oval for a WOD.

Thursday 01 Apr - Split Jerk 1-1-1-1-1-1-1

Massive improvements from everyone tonight. It is really great to see everyone working hard on their flexibility and range of movement.
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Tomorrows WOD, as posted, is 1 Rep Max Split Jerks. It is time to get right under that bar and go heavy!!

Wednesday 31 Mar - 7 Rounds For Time - 3 Front Squats, 21 Pushups

Nobody reminded me to take photos tonight so I had to post one of me!!
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Great work tonight guys. Awesome form on the KB swings. I have posted everyone's weight and times to comments. Please watch this front squat demo [mov] [wmv]as an intro to tomorrow night's Front Squat session.