Wednesday 17 Aug - 10 DB Squat Clean Thruster (15/10), 9 Burpees, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip, 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run

 Compare to 8 Jan
 Work from 10-1 then back up from 1-10. The 800m run is only done once.
Rope Climbs so bring long socks

Tuesday 16 Aug - PowerLifting!! - 1RM Back Squat, 1RM Bench Press, 1RM DeadLift

 

Reminder - there is no 8am session today

Monday 15 Aug - 'Chelsea' - On the minute, every minute for 30 mins - 5 PullUps, 10 PushUps, 15 Squats

 

There is no 8am session today or tomorrow

Sunday 14 Aug - Open Gym 2-4pm

Saturday 13 Aug - 'LumberJack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Box Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

Compare to 19 Mar

Friday 12 Aug - 'Dianne' - 21-15-9 DeadLift (100/70), HandStand PushUp

Compare to 29 Apr and 10 Dec
For the past month we have been fortunate enough to have Jeff Mata from Hawaii (CrossFit 808) WOD with us. Jeff made himself at home from the first day and I don't think he missed a WOD all month! It was awesome to have you around Jeff, thanks so much for all your coaching and awesome attitude! 

Thursday 11 Aug - 6 Rnds - 30 Double Under, 10 Dumbbell Ground to OverHead (15/10)

Delight and Gary of Lajamanu have been following the CrossFit Darwin WODS from the middle of nowhere for quite a while. Last week, while visiting Darwin, they dropped in for a few WOD's.

I don't think it will be to long before Marlee (bottom pic) is flipping that tyre!

Can't wait to see you guys again.