Wednesday 11 Mar - 9 Min AMRAP - 7 V-Sit, 5 Box Jump, 3 Clapping PushUp. Rest 3 Mins Then Repeat

Skill Combo Sets - Bar MuscleUp &Toes to Bar. Double Unders & Triple Unders. HandStand Walking & HandStand PushUps

Tuesday 10 Mar - Partner WOD - 30 Bear Complex (60/40), 100cal Row

Bear Complex - 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

Monday 9 Mar - 2 Rnds - 500m Row, 30 Dumbbell Push Press (15/10), 400m Run, 30 DeadLift (70/50), 30/20cal Bike, 30 KettleBell Swing (24/16)

Sunday 8 Mar - Open Gym 2-4pm

Saturday 7 Mar - 100 Box Step Up (22.5/15), 100 Dumbbell OverHead Lunge (22.5/15), 100/80cal Row, 1K Run. Every 2 Minutes do 5 Burpee

Partition the reps as required.

Friday 6 Mar - 100 OverHead Squat (40/30). Every 2 Min Run 150m

Skill - HandStand Walking. Finisher - Max Distance Farmers Carry (24/16)

Sammy is on The Gold Coast this weekend competing in The Australian CrossFit Championships. 

It is a CrossFit Games sanctioned event that attracts the best CrossFitters from around Australia and the world. 

We are so proud to have Sam there representing CrossFit Darwin.

Thursday 5 Mar - OTM - 7 Rnds - 1 Rope Climb, Max Burpees. OTM - 7 Rnds - 2 Wall Climb, Max PullUps. OTM - 7 Rnds - 10/7cal Row, Max Single Leg V-Sit

OTM - On The Minute.