Monday 2 Oct - 'Fran' 21-15-9 - Thruster (40/30), PullUp

Compare to 23 May

Strength - Sumo DeadLift

Sunday 1 Oct - Open Gym 2-4pm

Saturday 30 Sep - In 30 Mins - 400m Run, 50 Press (20/15), 400m Run, 40 KettleBell DeadLift (32/24), 200m Run, 50 Goblet Squat (16/12), 200m Run, 40 Burpee PullUp. 2 Min Rest. In Any Remaining Time - AMRAP - 10 DeadBall Over Shoulder (60/40), 10 cals, 30 Jumping Squat

Friday 29 Sep - 50 SitUp, 15 OverHead Squat (50/35), 50 Double Under, 40 SitUp, 10 OverHead Squat, 50 Double Under, 30 SitUp, 5 OverHead Squat

Strength - OverHead Squat

Thursday 28 Sep - 30 Muscle Up

Sub = 5 Mins - PullUps, 5 Mins - Dips, 5 Mins - Transitions

Wednesday 27 Sep - 35 Min AMRAP - 50 KettleBell Swing (24/16), 15 Burpee, 40 Dumbbell Squat Clean (20/15), 15 Burpee, 30 DeadBall DeadLift (60/40), 15 Burpee, 20 HandStand PushUp, 15 Burpee, 10 Clean & Jerk (60/40), 15 Burpee

The CrossFit Darwin team at the Allstars Comp, hosted by CrossFit Abode, last weekend. 

We got 2nd place and a spot in the Allstar Affiliate finals in Sydney in December.

Tuesday 26 Sep - 'Partner WOD - 10 Min AMRAP - Bench Press, Row

Nyree took first place in the NTWA weightlifting comp held at CrossFit Palmerston on Sunday. Nyree has been progressively building her lifts up over many comps and is a great example of patience and hard work paying off.

Strength - Bench Press and PullUp