Monday 9 May - 'Nicole': AMRAP - 400m Run, Max Pull Ups

Strength: 1RM Behind Neck Push Jerk

Sunday 8 May - 10 - 11am Open Gym & WOD

WOD: 4 Rounds: 40m Bear Crawl, 40m Burpee Broad Jump, 40m Lunge/Lunge/Squat

3 Rounds: 20/15 Cal Row, 20 Toes Thru Rings, 20/15 Cal Bike or Ski, 20 V-Sit

Saturday 7 May - WOD: In 10mins - 1K Run, In Any Time Remaining - Dumbbell Push Press, Jumping Split Lunge; In 10mins - 1K Row, In Any Time Remaining - Russian Twist, Push Ups; In 10mins - 250 Double Unders, In Any Time Remaining - Goblet Squat, Box Jump/Step Down

Friday 6 May - WOD: 7 Rounds: 7 Pull Pus, 7 Power Snatch; 7 Rounds: 7 Ring Dips, 7 Power Clean

Skills: Practice Muscle Ups

Thursday 5 May - Open WOD 17.4: AMRAP - 55 DeadLift, 55 Wall Ball, 55 Cal Row, 55 HandStand Push Up

Strength: 3RM & 1RM Bench Press

Today it’s CFD’s 12th birthday. We wanted to say a big thank you to everyone who has made the twelve years so special here at CrossFit Darwin. The gym wouldn’t be what it is without your love and support!

Wednesday 4 May - WOD: 2 - 2 - 2 - 2 Front Squat

📸 danielarphoto

Finisher

Congratulations to Valentina and Stacey who attended the NT Open and Masters Competition on 24th April!

Tuesday 3 May - WOD: 600m Run, 30 Dumbbell Squat, 400m Run, 20 Reverse Burpee, 200m Run, 10 Clapping Push Up; 600m Row, 30 Hollow Rock, 400m Row, 20 Devils Lunge, 200m Row, 10 DeadBall Squat Clean