Friday 16 Aug - On The Minute 8 Mins - 1 Wall Climb, 6 Box Jumps. Rest 2 Mins. On The Minute 8 Mins - 1 Rope Climb, 6 Jumping Squat

Strength - Front Squat and Press

Thursday 15 Aug - 20 Min AMRAP - 5 Burpee PullUp, 10 Single Arm Dumbbell Thruster (15/10), 20 SitUp

The Candy Jam 5k Fun Run is on Saturday 14th Sep at 4pm, with an after party from 5pm. We have a CrossFit Darwin team, that you can join, when you register here. There is also an FB page you can check out here. Get in early and register incase it's a sell out! Should be a lot of colourful fun!

Wednesday 14 Aug - 5 Rnds - 1 Strict PullUp, 3 Strict Toes To Bar, 5 PushUps

Strength - DeadLift

Tuesday 13 Aug - 5 Min AMRAP - 7 Power Snatch (50/35), 7 Ring Dip. Rest 2 Mins. 5 Min AMRAP - 7 Snatch Grip DeadLift (50/35), 7 Toes To Bar

The August On Ramp group, graduated and ready to WOD!
Strength - Snatch Complex

Monday 12 Aug - 100 Double Unders then 21-15-9 Power Clean (50/35), Push Press (50/35) then 100 Double Unders

Strength - Weighted PullUps and Turkish Get Ups

Sunday 11 Aug - Open Gym 2-4pm

Good luck to anyone from CFD on the Mandorah to City ride today, bring on that beer at the finish line!

Saturday 10 Aug - 7 Min AMRAP - 400m Barbell Carry (20/15), Max Over the Bar Burpees. Rest 3 Mins. 6 Min AMRAP - 400m MedBall Carry, Max MedBall Cleans. Rest 3 Min. 5 Min AMRAP - 400m Plate OverHead Carry (15/10), Max OverHead Lunge Steps