We will learn a few new exercises tomorrow for an 'active recovery' session. This will include Turkish Get Ups, 1 Legged Squats and Muscle Up Progressions to name a few. You have all worked hard the last few days and have earned the rest!!Thursday 15 Apr - Skills Session
We will learn a few new exercises tomorrow for an 'active recovery' session. This will include Turkish Get Ups, 1 Legged Squats and Muscle Up Progressions to name a few. You have all worked hard the last few days and have earned the rest!!
Wednesday 14 Mar - 12 Min AMRAP - Run 200m, 7 Ring Dip, 7 KB Swing.
First WOD at the new CFD box was a great success!! Thanks Fran, you were awesome! Now we have a benchmark - next time will be heavier, faster and use a lighter band!AMRAP is As Many Rounds As Possible. Dips will be done in the bands so we get full range.
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
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
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