Friday 5 Dec - 20 Rnds - 7 WallBall, 1 DeadLift (150/100)

Thursday 4 Dec - 2 Rnds - 11 OverHead Squat (40/30), 22 Toes to Bar, 33 Double Unders

Strength - OverHead Squat

Wednesday 3 Dec - 'Isabel' - 30 Snatch (60/40)

 Strength - Snatch Balance

Compare to 18 Jul

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!