Friday 24 Sep - 10 Rnds - 5 Burpees, 10 SitUps, 5 PushUps, 10 Squats

 

Jay in NZ - this does not look like a work trip!! Hope you guys are having fun over there and doing handstands at every opportunity!

A reminder that Friday afternoon and Saturday morning sessions are canceled for this week. If you need something to fill that gap in your life join us in The Relay for Life at The Gardens Oval from 6pm Friday.

Thursday 23 Sep - 25 Walking Lunge, 20 PullUp, 50 Tyre Jump, 20 Double Under, 25 Ring Dip, 20 KTE, 30 KB Swing (32/24), 30 SitUp, 20 Hang Squat Clean (30/20), 25 Back Ext, 30 WallBall

**NOTE** Friday night (4pm & 5:30pm) and Saturday morning (8am) sessions are canceled this weekend due to The Relay For Life. Friday morning (5:45am & 8am) and Saturday afternoon (3pm) are still on.

Wednesday 22 Sep - 5x5 OverHead Squat then 10m Cone Sprints

  

Great to see a few more people have signed up on our Relay For Life team. If you are still undecided on whether or not to join us you should know there is a free breakfast Saturday morning - surely that's reason enough!!

Tuesday 21 Sep - 'Sage' - 2 Rnds - 20 Thruster (60/40), 20 PullUp, 20 Burpee

 

Compare to http://picasaweb.google.com/lh/photo/EfcrGxe9gfboK0iTFv9ScQ?feat=directlink

Monday 20 Sep - Tabata Something Else

 Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
There is no rest between exercises.

Sunday 19 Sep - Open Gym

Our new trainer arrives in Darwin today. Michael is from Santa Cruz, the home of CrossFit, and will be working with us for the next 6 weeks!

Saturday 18 Sep - 'Kelly" - 5 Rounds - Run 400m, 30 Wall Ball, 30 Tyre Jump

  The Benchmark Wall is getting busy! If you don't have your name up there yet here is another opportunity. Great name for a WOD - don't you think?? Don't forget to register on The CrossFit Darwin Relay For Life Team.