Thursday 26 Aug - 3 Rnds - 60 Double Under, 10 Cluster

Post WOD recovery time!!
A Cluster is a Clean and Thruster combined. So just like a thruster but the bar returns to the ground every rep - they should be fun!!

Wednesday 25 Aug - 1RM OverHead Squat, 1RM Clean

** New Session Time - 4-5pm Mon-Fri **

I thought Nick had secured his place at the top of the Double Under Leader Board at the morning session with 136 - then Sarah replied with a 138 at the 5pm session!! Great DU gains from everyone today.

Was also awesome to see Nicole and Cam get a few kipping pull ups in, Ang doing push ups, Paula doing the WOD as Rx'd (again) and hearing about Marcus and Tanya beginning the Paleo Challenge!!

Tuesday 24 Aug - 60m Overhead Weighted Lunge Walk - 21-15-9 Burpee, KB Swing (24/16), 60m Overhead Weighted Lunge Walk

Sunday afternoon Park WOD.
Tuesday is (drum roll)... Max Double Unders in 2 Minutes Day (crowd goes wild!) Will anyone take the top spot on the ladder from Sarah - or will Sarah just increase her lead??

Monday 23 Aug - 30-25-20-15-10 - Burpees, Tyre Jumps, Toes to Bar

A Gymnastics triplet to start the week!

Sunday 22 Aug - Open Gym

What are girl push ups? All the chicks at CrossFit Darwin do real push ups!
Sunday Open Gym is a good time to come in and practice your Olympic Lifts or catch up on that rocking 3x3 min AMRAP we did on Friday if you missed it!

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!