Friday 16 Sep - 10 Rnd - 3 Clean (90/60), 30 Double Under

Strength - Power Clean and Push Jerk

Thursday 15 Sep - 3 Rnds - 30 Sec Squats, 30 Sec Lunges, 30 Sec Rest. 3 Rnds - 30 Sec 10m Sprint, 30 Sec Broad Jump, 30 Sec Rest. 3 Rnd - 30 Sec SitUp, 30 Sec Hollow Hold, 30 Sec Rest

Strength - Back Squat

Wednesday 14 Sep - 4 Rnd - 14 DeadLift (100/70), 14 WallBall, 14 Cal Row, 14 HandStand PushUp

Tuesday 13 Sep - EMOM - 6 Min - 2 Wall Climb. EMOM - 6 Min - 2 Rope Climb. EMOM - 6 Min - 1 Turkish GetUp

Skills - HandStand Walking and Strict MuscleUp

Finisher - 3 Min AMRAP - Dumbbell Burpee Hang Squat Clean Thruster (15/10)

Monday 12 Sep - 10 Min AMRAP - 5 PullUp, 10 Box Jump, 5 PushUp, 10 Box Jump

Well done Anni, Marii, Mia and Manfred, winning team in the White Ribbon Run!
Strength - Thruster

Sunday 11 Sep - Open Gym 2-4pm

September On Ramp, welcome to CFD.

The next NTWA weightlifting comp is 2 weeks away (Sunday 25th Sep). It will be held at CrossFit Darwin. Let any of the coaches know if you would like to enter. 

Saturday 10 Sep - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 Wall Ball, 50 Burpee, 50 Double Under