Tuesday 3 Oct - 200m Dumbbell OverHead Carry (15/10), 30 Dumbbell Power Clean & Push Jerk, 200m Farmers Carry (24/16), 30 KettleBell Swing, 200m MedBall Carry, 30 WallBall, 1K Row (or Run)

Skills WOD - 10 Min AMRAP - 3 Strict Toes To Bar, 6 Tempo Pistol, 9 Triple Under, 3 HandStand Hold

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.