Friday 3 Sep - 5k Run

 The day we have all been waiting for - 5k run day YAY!!

So just to clarify, the gym will not be open. I will be at the monument, at the Dick Ward Drive end of East Point Road, for runners to turn up at all of the regular Friday session timings. I recommend the 5:45am start to beat the heat of the day. Start and finish is the same place - run out 2.5k turn around around, run back - Easy!

Thursday 2 Sep - 15 min AMRAP - 5 Thruster (45/35), 7 PullUp, 10 RingDip

Just a reminder this Friday all sessions will be a 5k run at Fannie Bay. CrossFit Darwin will be closed. All session timings will be the same as every other Friday - 5:45am (best time to run 5k), 8am, 4pm and 5:30pm

Wednesday 1 Sep - 21-15-9 Turkish Get Up, Sotts Press

We will not time this work out. It is a slow, controlled, skills session. Working on strength, co-ordination and balance. So anyway it's the 1st day of a new month - perfect time to commit to a cleaner diet, don't you think?

Tue 31 Aug - 10 Rnds - 10 Hang Power Clean (40/30), 10 Tyre Jump

Floor Wipers!
 The WOD for Friday, 3rd Sept, will be a 5k Run along Fannie Bay Foreshore.

All sessions for that day - 05:45am, 8am, 4pm and 5:30pm - will meet at the monument on the corner of Dick Ward Drive and East Point Road. If the thought of running 5k totally freaks you out don't worry - we can scale to 2k, 1k or even 400m! So don't miss it - discover your 5k run time - or improve on your last!

Monday 30 Aug - 3x3 Back Squat then 21-18-15-12-9-6 SumoDeadLift HighPull (35/25), Push Jerk (35/25)

New floor will be finished tomorrow - should make the WOD's easier - just kidding - as if we want them to be easy!!

Sunday 29 Aug - Open Gym

 

 Paula got 3 Kipping Pull Ups today - all that hard work in the blue, red and orange bands has been worth it!

Saturday 28 Aug - '300' - 25 PullUps, 50 DeadLift (60/50), 50 PushUp, 50 TyreJump (60cm/50), 50 Floor Wipers (60/50), 50 KB Clean and Press (16/12), 25 PullUps

If it's good enough for the Spartans......