Tuesday 13 Apr - "Fran" 21, 15, 9. Thruster, PullUp

***WOD's will be at Unit 5, 34 Bishop Street, Woolner from now on. ***

The Rx'd (prescribed) weight for the Thruster is 45kg for males and 30kg for females.
We will scale everyone to a weight that is challenging for the number of reps required.
Pull Ups will be done in power assist bands. This allows for full range of movement and enables you to achieve the number of reps required for this WOD.
This is our first 'benchmark WOD'. You will soon be able to answer the question "What's your Fran time?"
See you all at the new CrossFit Darwin box, 6pm.

Monday 12 Apr - "DT" 5 Rounds - 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk

Katrina and Bruce finished Fundamentals on the weekend and are looking forward to joining the main group on Monday!

The bar use for "DT" will be the same weight for all 3 exercises. The weight you use will be approx 50% of your 1 rep max for a Clean.

Sunday 11 Apr - CrossFit Darwin Rest Day

The CrossFit Darwin Box with Pull Up Station - and a freshly painted floor!
Mondays WOD will be at Kahlin Oval. There is still work to be done at 34 Bishop Street!

Saturday 10 Apr - WOD CANCELLED

Apologies to all those who were keen for a Saturday morning session but I have to cancel.
The Pull Up Station is being delivered to the Bishop Street Box tomorrow morning and I have to be there for that.
If you are keen to check out the CrossFit Darwin Box I will be there from 9-11am Saturday morning.
Unit 5 34 Bishop Street Woolner

Friday 09 Apr - CrossFit Darwin Rest Day

Lots of running this week! Enjoy the rest day everyone.

Thursday 08 Apr - 500m Run, 150 Double Unders, 50 Burpees

Rich sets to Snatch 40kg
The Snatch is a perfect example of moving heavy loads, long distances, quickly. From ground to overhead in one powerful move.
Great work on the overhead squats, everyone improved their technique as the sets progressed.
GOOD LUCK in Melbourne with your AFL team Rhi. Go Army!!!

Wednesday 07 Apr - 5 x 5 OverHead Squat

Connie and Steve, solid on the KB Presses.
For the 5x5 OH Squat we will find a weight we can squat 5 times without resting but still maintain perfect form.