Tuesday 20 Apr - 3 Rnds - 30m Walking Lunge, 50 Squats, 25 Back Extensions

This Saturdays WOD will be in support of Legacy as it is the day before ANZAC Day. Please click on the link on the right hand side of the CF Darwin home page for the flyer.

Monday 18 Apr - 12min AMRAP - 3 Pull Ups, 50m Sprint, 3 HandStand Push Ups

Chris and Hannah encouraging Katrina to do '1 more'.
The Handstand Push Ups will be done in the Power Bands, with a partner to assist with the set up of your position. This is going to be a fun one!!

Sunday 18 Apr - CrossFit Darwin Rest Day

Aaron doing his favourite stretch!
Rest up tomorrow ready to get stronger and faster next week.

Saturday 17 Apr - "Filthy Fifties"

Box Jumps, Jumping Pull Ups, Kettle-Bell Swings, Walking Lunge, Knees to Elbows, Push Press, Back Extensions, Wall Balls, Burpees, Double Unders

We will work out weights, heights and reps for each person before the WOD.
This WOD is a great start to the weekend. Don't miss out on this one!!

Friday 16 Apr - CrossFit Darwin Rest Day

Kell strong on the Turkish Get Ups - great form there!
I think the skills session tonight was one of the best sessions we have had - we have a few more exercises to practice now - and that is all it is, plenty of PRACTICE!
Everyone needs to rest up tomorrow so we can hit Saturdays WOD hard!!

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.