Our new trainer arrives in Darwin today. Michael is from Santa Cruz, the home of CrossFit, and will be working with us for the next 6 weeks!
Saturday 18 Sep - 'Kelly" - 5 Rounds - Run 400m, 30 Wall Ball, 30 Tyre Jump
Friday 17 Sep - 1RM Press then 10 Min AMRAP - 6 One Legged Squat, 9 Ring Dip, 12 Double Under
Relay For Life is on next weekend - Friday night through to Saturday morning. On the right hand side of this page (scroll down) you will find a link under 'Information' where you will find the answers to all your questions - have a read, register on the team and lets all have have an awesome night relaying!!
Thursday 16 Sep - Mobility WOD
It is time to stretch, roll and get some mobility back. Taking the time out to work on flexibility and your muscles range of movement is just as important as doing WOD's. It will mean you are more likely to succeed on that next PR lift attempt, your WOD times will decrease and you will recover more quickly.
Wednesday 15 Sep - 1 RM Front Squat then 400m Run 12-9-6-3 SitUp, Ring PushUp, 400m Run
Great to see most peoples max double unders in 2 minutes increasing. Sarah is now on 161, Nick has 143 and Sara 142. For those still chasing one just keep practicing!
Tuesday 14 Sep - '7's' - 7 Rnds - 7 HandStand PushUp, 7 Thruster (30/40), 7 Knees To Elbows, 7 One Arm DeadLift (30/40), 7 Burpee, 7 KB Swing (16/24), 7 PullUp
The only difference is instead of Sumo Deadlift High Pull we are doing 1 Arm DeadLifts - constantly varied!
Monday 13 Sep - 'Karen' - 150 Wall Balls or 150 Burpees or 75 Wall Balls & 75 Burpees
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