Monday 8 Nov - 12min AMRAP - 9 Dumbbell Thruster (15/10), 6 Sit Up, 1 Rope Ascent

 

There are progressions before an actual rope climb - I know I don't have to remind you all but CF workouts are scalable - to infinity! Don't miss this one because you think you cant, or worse, don't want to climb a rope!

Sunday 7 Nov - Open Gym - 2-4pm

 

If you missed out on the Lumberjack 20 WOD you could always do it at Open Gym!

Saturday 6 Nov - 'Lumberjack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Tyre Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

On Nov. 5 2009 12 soldiers and one civilian were killed and 43 others wounded in a shooting at Fort Hood, USA. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack '20' is a Hero WOD in their honour.

Friday 5 Nov - 5k Run

 Compare to 3 Sep and 9 Jul and 5 May

Meet me at the monument, at the Cool Spot Cafe end of East Point Road, at all of the regular Friday session times to get a 5k run time recorded.
Also Aaron's 'AnywhereFit' WOD entry got in the top three so vote for it to win
here. Great job Aaron!!

Thursday 4 Nov - 'Barbara' - 5 Rnds - 20 PullUps, 30 PushUps, 40 SitUps, 50 Squats

Rest for 3mins between each round.

Don't forget, Friday is 5k run day at Fannie Bay!

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