Sunday 11 Apr - CrossFit Darwin Rest Day

The CrossFit Darwin Box with Pull Up Station - and a freshly painted floor!
Mondays WOD will be at Kahlin Oval. There is still work to be done at 34 Bishop Street!

Saturday 10 Apr - WOD CANCELLED

Apologies to all those who were keen for a Saturday morning session but I have to cancel.
The Pull Up Station is being delivered to the Bishop Street Box tomorrow morning and I have to be there for that.
If you are keen to check out the CrossFit Darwin Box I will be there from 9-11am Saturday morning.
Unit 5 34 Bishop Street Woolner

Friday 09 Apr - CrossFit Darwin Rest Day

Lots of running this week! Enjoy the rest day everyone.

Thursday 08 Apr - 500m Run, 150 Double Unders, 50 Burpees

Rich sets to Snatch 40kg
The Snatch is a perfect example of moving heavy loads, long distances, quickly. From ground to overhead in one powerful move.
Great work on the overhead squats, everyone improved their technique as the sets progressed.
GOOD LUCK in Melbourne with your AFL team Rhi. Go Army!!!

Wednesday 07 Apr - 5 x 5 OverHead Squat

Connie and Steve, solid on the KB Presses.
For the 5x5 OH Squat we will find a weight we can squat 5 times without resting but still maintain perfect form.

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!