Wednesday 3 Nov - 5 Rnds - 3 MuscleUp, 7 HandStand PushUp, 10 Burpee PullUp

 Friday's WOD will be a 5k run along Fannie Bay Foreshore. CrossFit Darwin will not be open that day. I will be at the monument, at the Dick Ward Drive end of East Point Road, for runners to turn up at all of the regular Friday session timings.

Tuesday 2 Nov - 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

 Compare to 19 Aug 

There will be a 1min rest between each 3min AMRAP

Monday 1 Nov - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Compare to 20 Aug
For those who found The 4 week Paleo Challenge a little 'challenging' I have another suggestion. My suggestion is try giving up sugar for 1 month or, if the thought is ridiculous, what about bread? It is a new week and a new month - there is no better time to start!

Sunday 31 Oct - Open Gym - 2-4pm

Results from The Saturday Sprint Sessions - Fastest for the guys were Matt and Dave and speediest chick (ever) was Katrina. M!!

Saturday 30 Oct - Secret Saturday Surprise Session

1 - Don't be late. 2 - Be prepared for an outdoor WOD (sunblock, hat, sunnies, mozzie repellant). 3 - Don't be scared, this will be fun!!

Friday 29 Oct - 15min AMRAP - 15 SitUp, 10 Power Snatch (40/30), 5 Ring PushUp

Thanks Jacinta for finding this video
There were a few significant gains in fitness revealed during Thursdays WOD. Most impressive were Kathryn - 10kg heavier and 2:28 faster, Linda - 15kg heavier and 3:31 faster and Jacinta - 17:43 faster!!

Thursday 28 Oct - 3 Rnds - 60 Double Under, 10 Cluster (40/30)

 Compare to  26 Aug