Tuesday 06 Jul - 'Luce' - 3 Rnds - 1k Run, 10 Muscle Ups, 100 Squats

Tommy from the US Navy kicking back in the big tyre post WOD!

Monday 05 Jul - 'Grace' - 30 Clean and Jerk (60/40)

This is me at a Lifting Comp a few months ago. Darren Ellis is the judge from CFNZ making sure I break parallel in the Squat.
Standards are important.
They are what set us apart from all of the other fitness groups out there. We don't just work hard for 30 minutes to get a sweat up. We perfect our technique, work our weaknesses and take pride in our gains. Yeah the clock is important and it is great to beat our last time - but making sure every rep counts, every time, is what we are all about.

Sunday 04 July - Open Gym

Jen doing a CF WOD, on holidays, in The Maldives, in a CFD Singlet - Nice!!

Open Gym is from 2-4pm. Come in for any amount of time within that 2 hours.
Great efforts from Tom, Rich and Kel doing 'Nancy' as prescribed (as Rx'd).

Saturday 03 Jul - "Nancy" 5 Rnds - 400m Run, 15 Overhead Squats (40/30)

Another Benchmark WOD that should get a few more names on the board!

Friday 02 Jul - CrossFit Darwin Rest Day

It has been a big week at CFD. Everyone who is sore should enjoy a rest day! Nice work on the Heavy Cleans, good to see great improvements.

Thursday 01 Jul - 3-3-3 Clean

We will end the session with a quick agility/running drill - just for fun!!

Wednesday 30 Jun - 5 Rnds - 40m Barbell Over Head Walk (60/40), 30 Wall Balls (10kg), 40m Farmers Carry (40/28)

Was great to have Mike and Tom from the US Navy call in and WOD with the 5pm group today.
'The Fun is in the Community' - Greg Glassman.