Tuesday 23 Jun - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

 

Some great lifting on display at the NTWA comp last Sunday. Special mention goes to Jana for achieving a D grade ranking and Sam B grade. Jana and Sam are now both ranked 4th in their weight categories on the Australian Weightlifting Federation Rankings. Great work guys!

Compare to 27 Jan

Strength - Weighted PullUp

Monday 22 Jun - EMOM - 20 Mins - 5 Plate Ground To OverHead, 1 Burpee. Add an extra burpee every minute.

A very exciting week for CFD with 2 babies in 2 days. Congratulations to Dave T and Kaz on the safe arrival of beautiful little Joy. Also to Donna and Troy for introducing the not so little Micah into the world. Well done to Donna for continuing to CrossFit all through pregnancy.

Strength WOD - 5 Rnds - 30sec Squat Cleans (60/40), 30sec Rest 

There is a 9:15am session starting today. It will be run Monday, Wednesday and Friday during the school holidays.

Sunday 21 Jun - Open Gym 2-4pm

June On Ramp, ready for their first week of training.

If you have entered into the 5 lift comp next weekend Open Gym would be a good time to work out your start weights for each lift.

Saturday 20 Jun - 1 Rnd of 'Eva' - 800m Run, 30 KettleBell Swing (32/24), 30 PullUp. 1 Rnd of 'Christine' - 500m Row, 12 DeadLift, 21 Box Jump. 1 Rnd of 'Barbara' - 20 PullUp, 30 PushUp, 40 SitUp, 50 Squat. 1 Rnd of 'Nancy' - 400m Run, 15 OverHead Squat (40/30)

Friday 19 Jun - 10 Rnds - 5 Burpee Box Jump, 7 Toes To Bar

 Strength - Jerk Complex

Thursday 18 Jun - 15-12-9 - Row (cal), Ring PushUp, Squat Clean (60/40). After every round run 400m.

Ronan and Sonia representing well at CrossFit Life Spark in Dubai. Unfortunately, for us, these 2 have decided to call Canada home for a while. Good luck guys but we all hope you move back soon!

This means no more 'Yin Yoga with Sonia' sessions on Thursday nights. I have however found a replacement. CJ, from Sunset Yoga Darwin is running a Yin Yoga session for us at CFD next Thursday 25th June at 7pm. If this session is well supported it will continue. Cost is $10 per person.

Wednesday 17 Jun - 5 Rope Climb, 50m Bear Crawl, 40 Dumbbell Snatch (20/15), 40m Bear Crawl, 30 Pistol Squat, 30m Bear Crawl, 20 PullUp, 20m Bear Crawl, 10 KettleBell Thruster (16/12), 10m Bear Crawl

 Skills WOD - 2 Rnds - 2 Mins MuscleUp, 2 Mins Strict HandStand PushUp, 2 Mins Triple Unders
If you want to enter this lifting comp but have not put your name up on the board at CFD yet then go to the Darwin Power Sports website here and fill out a registration form under the events tab. Be quick if you are keen as this comp is capped at 20 male and 20 female