Wednesday 14 Jul - 'Fight Gone Bad' - 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump (50cm) Push Press (25/35) Row

C'mon Troy, whats not to love about heavy thrusters?

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. However as we do not have rowers (yet) we will sub in a shuttle run.

Tuesday 13 Jul - 3 Rnds - 21 KettleBell Snatch Right Arm(20/16), 21 Ring Dip, 21 KettleBell Snatch Left Arm, 21 Ring Dip

Nadine doing her first ever WOD!
Was great having Brett from CrossFit Townsville in for the morning session.

Monday 12 Jul - 5 Rnds - 15 Thruster (60/40), Run 400m

Katrina M got a 90kg DeadLift at Open Gym, that's a PR by 30kg!!

Sunday 11 Jul - Open Gym

The Friday 5k Gang!

I am happy to lend KettleBells & Skipping Ropes to CF Darwin members for the time I am away. You can pick up Wednesday and return Sunday 1st or Monday 2nd Aug. That way I can add Kettlebells and Double Unders to the WOD's I post over the next 2 weeks!

Saturday 10 Jul - 30m Walking Lunge, 21 PullUps, 21 SitUps, 30mWalking Lunge,18PushUps, 18 SitUps, and so on until 30mWalking Lunge, 6PushUps, 6SitUps

A reminder that CrossFit Darwin will be closed for 2 weeks from Thursday 15th July and will re open for Open Gym on Sunday 1st August. During that time I will still post WOD's, they will be ones that require no equipment. I will also post photos from my adventures in America!

Friday 09 Jul - 5k or 10k Run

We will meet at 6pm at the start of the track that goes past lake Alexander and up to East Point, on the corner of Ross Smith Ave and East Point Rd. If you don't know where that is go to Cool Spot Cafe then just head across to the water, I will be there near the monument.

Thursday 08 Jul - 20 Back Squat (100/70), 40 Toes To Bar, 60 KettleBell Swing (32/24)

I am seeing some huge improvements from you guys in the last couple of weeks. More people are getting their kipping action sorted out, more are doing WOD's as rx'd, and there are some super fast times going up on the board!