Monday 31 Jan - 10 Burpees, Run 100m, 8 Burpees, Run 100m, 6 Burpees, Run 100m, 4 Burpees, Run 100m, 2 Burpees, Run 100m

 CFD reopens Tuesday - back in the game!!

Sunday 30 Jan - 'Air Fran' - 21-15-9 - Squat, PushUp

 

A lot nicer than the actual Fran!

Saturday 29 Jan - Hill or Stair Sprints - 10 Rnds - Sprint Up, Jog Back

Hill and stair suggestions - Doctors Gully Hill, Stairs behind Deck Chair Cinema, Hill behind World War 2 Tunnels - enjoy!!

Friday 28 Jan - '1/2 Angie' - 50 PullUps, 50 PushUps, 50 Situps, 50 Squats

 CFD is closed. Reopens Tuesday 0545. Do this one in the park or at home.
There is a park with a PullUp Bar 1/2 way along East Point Road, opposite Lake Alexander.

Thursday 27 Jan - Rnd 1 - In 2 minutes Run 200m then max Tyre Jumps. Rnd 2 - In 2 minutes Run 200m then max Burpees. Rnd 3 - In 2 minutes Run 200m then max KB Swing (16/12). Rnd 4 - In 2 minutes Run 200m then max SitUps. Rnd 5 - In 2 minutes Run 200m then max Tyre Jumps

 2 minute rest between rounds
Total number of Tyre Jumps, Burpees, Kettlebell Swings and SitUps is score
CFD is closed Friday, Saturday, Sunday and Monday - I am off to NZ for a CF Endurance Course. This is the last time I will close - promise!!!

Wednesday 26 Jan - 3 Rnds - 30 Double Under, 20 KB Swing(24/16), 10 PushUp

What is happening Australia Day at CFD? Morning sessions are canceled so we can all go in the Australia Day Fun Run. Afternoon sessions are still on. A 4k run in the morning and a WOD in the afternoon - perfect!
Also breakfast at Duck Nuts from 7:45am.

Tuesday 25 Jan - 'Fran' - 21-15-9 Thruster (40/30), PullUp

Bruce on the rower in Afghan
Compare to 6 Sep
LIFT - 2x3 Front Squat
CrossFit Darwin reopens with every CrossFitters favourite WOD!!