Also the CFD Christmas Lunch will be at Cornucopia Museum Cafe at 12 noon on Sunday 5th Dec - if you are planning on being there (and you all should) then let me know either on comments or over the next couple of days - thanks!
Thursday 25 Nov - 'Running Jackie' - Run 1k, 50 Thrusters (20/15), 30 PullUps
Also the CFD Christmas Lunch will be at Cornucopia Museum Cafe at 12 noon on Sunday 5th Dec - if you are planning on being there (and you all should) then let me know either on comments or over the next couple of days - thanks!
Wednesday 24 Nov - 10 Rnds - 5 Burpee, 10 SitUp, 5 PushUp, 10 Squat
CrossFit Darwin Christmas Get Together will be Sunday 5th December for lunch.
Venue yet to be confirmed.
Tuesday 23 Nov - 7 Rnds - 5 HandStand PushUp, 10 One Arm DeadLift (40/30), 10 PullUp, 20 Double Under
Great efforts on the cone sprints everyone - lots of PR's!!
Monday 22 Nov - 1 Clean on the minute every minute for 15 minutes then... cone sprints!
Sunday 21 Nov - Open Gym 2-4pm
Come in and practice something that you are not so good at - Kipping Pull Ups, OverHead Squats, Double Unders?? Those who take the time to practice these skills are the ones who make the greatest gains in fitness in the shortest time.
Saturday 20 Nov - 'AirForce WOD' - 20 Thruster, 20 Sumo DeadLift HighPull, 20 Push Jerk, 20 OverHead Squat, 20 Front Squat
The weights are 40/30 for all exercises. If you are thinking that looks too easy you are right - there is a catch - 4 burpees on the minute, every minute until you have completed 20 reps of every exercise!!
Happy Mega WOD Saturday!
Friday 19 Nov - 13 Min AMRAP - 10 DeadLift (100/70), 5 Pistols (each side), 15 Burpees
Another good read from CrossFit Lisbeth - Are you going to Bounce?
In case you were wondering Pistols are 1 Legged Squats.
We hope you get better soon Linda!!
We hope you get better soon Linda!!
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