Saturday 27 Nov - 'Collin' - 6 Rnds - 400m 20/15kg Sandbag Carry, 12 Push Press (50/35), 12 Tyre Jump, 12 Sumo DeadLift HighPull (40/30)

 The scale will be a half 'Collin'  - so a 200m run and 6 reps of each exercise

Friday 26 November - Skills and Mobility

 So.... who's keen to run (or walk) 3k dressed as Santa? Check out the website with all the info on Darwin's first ever Variety Santa Fun Run here. It is on the same day as our Christmas Lunch - perfect, lets do it!
Also - beers after the 5:30pm session today? Don't make me drink alone!

Thursday 25 Nov - 'Running Jackie' - Run 1k, 50 Thrusters (20/15), 30 PullUps

 'Jackie' is a benchmark WOD that starts off with a 1000m row. As we don't have rowers yet we will run instead. The 3 fastest male and female times (as rx'd) will go up on the benchmark board!
Also the CFD Christmas Lunch will be at Cornucopia Museum Cafe at 12 noon on Sunday 5th Dec - if you are planning on being there (and you all should) then let me know either on comments or over the next couple of days - thanks!

Wednesday 24 Nov - 10 Rnds - 5 Burpee, 10 SitUp, 5 PushUp, 10 Squat

CrossFit Darwin Christmas Get Together will be Sunday 5th December for lunch.

Venue yet to be confirmed.

Tuesday 23 Nov - 7 Rnds - 5 HandStand PushUp, 10 One Arm DeadLift (40/30), 10 PullUp, 20 Double Under

 

Great efforts on the cone sprints everyone - lots of PR's!!

Monday 22 Nov - 1 Clean on the minute every minute for 15 minutes then... cone sprints!

 Score will be total amount lifted in 15 minutes. 

Sunday 21 Nov - Open Gym 2-4pm

 

Come in and practice something that you are not so good at - Kipping Pull Ups, OverHead Squats, Double Unders?? Those who take the time to practice these skills are the ones who make the greatest gains in fitness in the shortest time.