Friday 25 Jan - 50 KettleBell Swing (24/16), 50 Burpee PullUp, 50 OverHead Lunge Step (20/15), 50 Thruster (20/15)

Carl on The OutLaw Camp in Perth last weekend

Strength - Power Snatch, Hang Power Snatch

A reminder that there are no sessions held at CFD this weekend. Saturday the WOD is The Australia Day Fun Run/Walk at 7am on the Esplanade. Sunday is the NTWA weightlifting Comp at 10am.
BLOOD SWEAT & FEARS - We have plenty of teams up on the board. The time to register is now, while the early bird prices are available. When you register make sure you put your team name and the same start time as the rest of your team. Register under the 'Fitness Frenzy' category Once you have registered put a tick next to your name on the board at CFD so I know who to chase up!

Thursday 24 Jan - 7 Min AMRAP Ladder - 3 Box Jump, 3 Ring PushUp, 6 Box Jump, 6 Ring PushUp. Add 3 Reps every round until 7 mins is up

Strength - Front Squat
The CrossFit Darwin Healthy Life Challenge begins Feb 1st. Flyers are now up on the CFD walls. Check it out and get involved!

Wednesday 23 Jan - Team of 3 or 4 - 6K Row - change every 250m. Team of 3 or 4 - 4k Run - change every 200m

This Saturday the WOD will be the Australia Day Fun Run/Walk. The info and registration form is here.
See you all at the start line at 7am, wear your CFD shirt if you have one!
There will be no sessions run at the gym on Saturday.

Tuesday 22 Jan - DeadLift 5-5-5-5-5

Compare to 18 Sep

Monday 21 Jan - 8 Min AMRAP - 200m Run, 10 Pistol Squat, 10 PushJerk (50/35). Then 3 Min AMRAP Burpee with a Lateral Jump over the Bar

Strength - OverHead Squat

Sunday 20 Jan - Open Gym 2-4pm

Saturday 19 Jan - 800m Run, 50m Bear Crawl, 7 Rnds - 5 PullUps, 10 PushUps, 15 Squats, 20 SitUps then 800m Run, 50m Bear Crawl

For all those who have just finished On Ramp this is a great first WOD!