Tuesday 2 Dec - 11 Min Up Ladder - Dip, HandStand PushUp, Strict PullUp

1 Rep of each then 2 reps of each and so on, adding an extra rep each round until 11 Mins

Strength - Split Jerk

CrossFit Darwin will be hosting an NTWA comp this Sunday, there will be no Open Gym session.

Monday 1 Dec - 'Running Fran' - 800m Run, 21 Thruster (40/30), 21 PullUp, 400m Run, 15 Thruster, 15 PullUp, 200m Run, 9 Thruster, 9 PullUp

 Strength - Thruster

Compare to 19 Feb

Sunday 30 Nov - Open Gym 2-4pm

Saturday 29 Nov - 30 Min AMRAP - 50 Wall Ball, 40 Lunge Step, 30 Shoulder To OverHead (50/35), 20 Toes To Bar, 10 Burpee with 2 PushUps, 5 Rope Climb

Bring shin protection for the rope climbs

MJ is lifting at The National Weightlifting Championships this weekend in Melbourne. His session starts at 8:30am (7am Darwin time) Sunday. Click here for the live feed. Good luck Michael!

Friday 28 Nov - 3-3-3-3-3 - Back Squat

Thursday 27 Nov - 3 Rnd - 10 KettleBell Swing (32/24), 20 Box Jump, 30 SitUp

Strength - Push Press
The xmas timetable has been posted, it is directly under the regular timetable. 

Wednesday 26 Nov - 12 Min AMRAP - 50 Squat, 3 MuscleUp, 1x 10m Sled Push. 2 Min Rest. In 12 Mins - Run 1 Mile, Max DeadLift (at 70% of your 1RM)

Strength - DeadLift