Saturday 21 Aug - 'Helen' - 3 Rnds - Run 400m, 21 KettleBell Swing (24/16), 12 PullUp

http://www.crossfitdarwin.com/2010/05/wednesday-12-may-helen-3-rnds-400m-run.html

Click on the link above to read the results and comments from the last time we did 'Helen' on the 12th of May. There are also some times posted on the Benchmark Wall to try and beat tomorrow!

Friday 20 Aug - 3x3 Min AMRAP - 1st - 5 Squat Clean (30/40), 10 Sit Up - 2nd - 4 Push Jerk (30/40), 8 Squat - 3rd - 3 Snatch (30/40), 6 PullUp

There will be 1 Min rest between each 3Min AMRAP.
1st ever Muscle Up today for Wakes, Nick and Tom! Great work guys! Thanks to Andrew from CF Brisbane for getting them there - and to Paula for the awesome HandStand coaching!

Thursday 19 Aug - 'Nate' 20 Min AMRAP - 2 Muscle Up, 4 HandStand Push Up, 8 Kettle Bell Swing (24/32),

Yep, a hero WOD.
Fear not, there will be Pull Ups and Dips for those who don't have a Muscle Up yet and there are plenty of scaling options for HandStand PushUps.
Awesome efforts from all who got Deadlift PR's and to those who now have a 1 Rep Max. Wakes PR'd by 20kg - now at 180kg and Jen got 120kg as her first ever 1RM attempt - now that is just ridiculous!!

Wednesday 18 Aug - 1RM Deadlift then Tabata Sprints

Paleo Pyramid.
Eat like this and your energy levels will increase, time taken to recover from WOD soreness will decrease, you will get sick less often and you will lose excess body weight.
Just trial it for 6 weeks - The Paleo Challenge - Eat real food, it's easy.

Tuesday 17 Aug - 3 Rnds - 30 Wall Ball (8ft/10ft), 30 Squat Snatch (35/25)

I declare Tuesdays 'Max Double Unders in 2 Minutes Day'. We will do this every Tuesday as part of the Warm Up. There will be a Leader Board to keep it interesting!

Monday 16 Aug - 'Annie' - 50-40-30-20-10 - Double Under, Sit Up

If you don't have Double Unders yet the scale is 3x single skips.
Start practicing your Double Unders and get your name on the Benchmark Wall for this WOD.

Sunday 15 August - Open Gym

A reminder there are now 2 morning sessions (Mon-Fri). A super early one and a kinda early one. Beat the afternoon heat and get your WOD out of the way before work!