Friday 8 Oct - In 3 Minutes - Run 200m, Max Power Snatch (60/40). Rest 1 Min. In 3 Mins - Run 200m, Max Clean (60/40)

Strength - Power Snatch and Clean

Thursday 7 Oct - Run 1.2k, 12 Dumbbell Cluster (20/15), 12 Weighted SitUp (20/15), 12 Dumbbell OverHead Lunge Step (20/15), Run 800m, 8 Dumbbell Cluster, 8 Weighted SitUp, 8 Dumbbell OverHead Lunge Step, Run 400m, 4 Dumbbell Cluster, 4 Weighted SitUp, 4 Dumbbell OverHead Lunge Step

Strength - Back Squat

Wednesday 6 Oct - 10-8-6-4-2 Burpee Over Box, 50-40-30-20-10 Double Under

Strength - Press and Push Press
This Saturday is the Annual Trans Tasman Challenge. A CrossFit Darwin versus MaD CrossFit (Wellington, NZ) Competition. Start time is 8am. There are 3 WOD's so it will run for a few hours. All WOD's can be scaled so everyone should be there! BBQ and beers to follow around 11:30 - 12noon. Last year CrossFit Darwin were victorious, that is why we have that large flag hanging above the results board. The only way to help ensure the flag stays is to be at CFD this Saturday, 8am. There will be no 3pm session on Saturday.

Tuesday 5 Oct - 16 Min AMRAP - 16 Pistol Squat, 8 Toes To Bar, 4 HandStand PushUp

Monday 4 Oct - Post Challenge Test Day - 1RM DeadLift, 1 RM Front Squat, 400m Run, Max Strict PullUps, 200m Row, Max Unbroken Double Unders (3 attempts)

Looking forward to seeing the gains people have made since doing this test 4 weeks ago.
Compare to 1 Oct

Sunday 3 Oct - 11am Pilates. 2-4pm Open Gym

Homemade Ice Bath!

Saturday 2 Nov - 5 Rnds - 30 Sec Knees To Elbows, 30 Sec Rest. 5 Rnds - 30 Sec Dumbbell Snatch (20/15), 30 Sec Rest. 5 Rnds - 30 Sec Box Jump, 30 Sec Rest. 5 Rnds - 30 Sec KettleBell Swing (24/16), 30 Sec Rest. 5 Rnds - 30 Sec Burpees, 30 Sec Rest

Good luck to Sam competing at The Schwartz's Challenge this weekend in Melbourne. There is a live stream of the event here