The bar is not to touch the ground during a round. If it does there is small 10 Burpee reward before you pick it up again!!
Wednesday 8 Sep - 2 Rnds - Run 400m, 10 Front Squats (30/40), 20 Knees to Elbows, 30 Tyre Jumps
Kathryn, Nadine and Jess - The CrossFit Synchronised SitUp Team
Tue 7 Sep - 3 Rnds - 10 Wall Balls, 20 PushUps, 30 Squats, 40 SitUps, 200m Run
Welcome aboard Konekt, you guys were great - squatting and skipping machines!! I am really looking forward to measuring the gains you will all make over the next 10 weeks!
Monday 6 Sep - 'Fran' - 21-15-9 Thruster (40/30), PullUp
What a great way to start the week. To those who are already familiar with Fran compare to http://www.crossfitdarwin.com/2010/05/wednesday-26-may-fran-21-15-9.html and for all those new to CFD now is your opportunity to meet her!!
Sunday 5 Sep - Open Gym
Just to let those in Defence know, if you deploy on Operations or Exercise your monthly memberships are put on hold until you return. If you have a 10 pass they never expire anyway.
Saturday 4 Sep - 200m Farmers Carry, 21 Burpee PullUps, 21 OverHead Squats, 100m Farmers Carry, 15 Burpee PullUps, 15 OverHead Squats, 50m Farmers Carry, 9 Burpee PullUps, 9 OverHead Squats
Great efforts on the 5k Run today - especially those who have never run that far in their lives!!
Special mention would definitely go to Katrina M who PR'd by 3 1/2 minutes from her last 5k on the 5th May!!
Friday 3 Sep - 5k Run
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!
Subscribe to:
Posts (Atom)
