We will not time this work out. It is a slow, controlled, skills session. Working on strength, co-ordination and balance. So anyway it's the 1st day of a new month - perfect time to commit to a cleaner diet, don't you think?
Tue 31 Aug - 10 Rnds - 10 Hang Power Clean (40/30), 10 Tyre Jump
All sessions for that day - 05:45am, 8am, 4pm and 5:30pm - will meet at the monument on the corner of Dick Ward Drive and East Point Road. If the thought of running 5k totally freaks you out don't worry - we can scale to 2k, 1k or even 400m! So don't miss it - discover your 5k run time - or improve on your last!
Monday 30 Aug - 3x3 Back Squat then 21-18-15-12-9-6 SumoDeadLift HighPull (35/25), Push Jerk (35/25)
New floor will be finished tomorrow - should make the WOD's easier - just kidding - as if we want them to be easy!!
Sunday 29 Aug - Open Gym
Paula got 3 Kipping Pull Ups today - all that hard work in the blue, red and orange bands has been worth it!
Saturday 28 Aug - '300' - 25 PullUps, 50 DeadLift (60/50), 50 PushUp, 50 TyreJump (60cm/50), 50 Floor Wipers (60/50), 50 KB Clean and Press (16/12), 25 PullUps
If it's good enough for the Spartans......Run 800m, 21 PullUps, 21 RingDips, Run 600m, 15 PullUps, 15 RingDips, Run 400m, 9 PullUps, 9 RingDips
Who would be keen to do the Relay for Life 24th Sept? We need a team of 15. 14 people have to say yes as I have already registered a CrossFit Darwin team! Don't make me run laps of the Gardens Oval all night alone!!
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!!
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