Saturday 31 Jul - Closed

Practice - A weakness

WOD - 12 Minute AMRAP - 7 Double Unders, 7 KettleBell Swings, 7 BurpeesJustin Riley- owner of CrossFit East Sacramento.
CrossFit Darwin reopens Sunday with Open Gym from 2-4pm. Hope to see you all there!

Friday 30 July - Closed

Practice - Hand Stands

WOD - Run 400m, 100 Squats, Run 400m, 75 Squats, Run 400m, 50 Squats, Run 400m, 25 SquatsBarbell holders at CrossFit Santa Cruz.
Is anyone interested in a 2 day KettleBell Certification next weekend? More details to follow but just putting it out there for your consideration.

Thursday 29 July - Closed

Practice - L Sits (hold 5 times to failure)
WOD - Tabata Sets - Pick any 4 exercises. Do 20 seconds on 10 seconds off for 8 sets of each exercise.

Examples of exercises for Tabata are squats, pull ups, push ups, shuttle sprints, sit ups, tuck jumps, burpees - whatever you can do with what you have got.

Wednesday 28 July - Closed

Practice - Box Jumping - see how high you can go
WOD - 10x 100m sprint - rest for 30sec between sprintsFor this WOD run like you are being chased by a pack of wild dingoes!

Tuesday 27 July - Closed

Practice - Turkish Get Ups
WOD - 100 PushUps, 100 SitUps, 100 Double Unders, 100 SquatsChris Spealler - 3rd overall male, CF Games 2010.
Rope climbing, 1 legged squat and double under were some of the weaknesses revealed by athletes who were favourites to finish top 3 at these games - work your weaknesses! Be prepared for anything to come out of the hopper

Monday 26 July - Closed

Practice - Double Unders

WOD "Griff" - Run 800m, Run 400m backwards, Run 800m, Run 400m backwards

This WOD should help you guys loosen up from the half marathon! Or just rest, depending on how you feel. Great effort on the run from all of you.

Sun 25 Jul - Closed

Practice - Hand Stands
WOD - Darwin Half Marathon - 5k or 10k Team or 21k Individual

Good luck CrossFit Darwin runners!!
Let me know how you all go on comments