Wednesday 1 Dec - 5 Rnds - 1 Rope Ascent, 15 Back Squat (40/30), 20m Farmers Carry (30/20)

Everyone's times from yesterdays running WOD for each distance.

Don't forget to bring long socks for the rope climbing!

Tuesday 30 Nov - Run 1600m, rest 3 minutes, Run 1200m, rest 2 minutes, Run 800m, rest 1 minute, Run 400m

Pictured is Jay from CrossFit Territory. Bruce has sent through a few photos of the guys doing WODs from their patrol base. I will post more over the next few days - thanks Bruce!

Monday 29 Nov - Tabata Sets - Weighted PullUps (10/5), Weighted Squats (20/15), Weighted RingDips (10/5), DeadLifts (75/55)

 Tabata is 20 seconds of work followed by 10 seconds of rest for eight intervals. Score is the least number of reps performed in any of the eight intervals. If none of this makes sense don't worry - I will explain it before we start!

Sunday 28th Nov - Open Gym 2-4pm

The 'Collin' aftermath!

Here is one for your diaries - CrossFit Darwin will be closed for the following dates over the Christmas period - 24th, 25th, 26th Dec and 31st Dec, 1st, 2nd Jan. I will pause everyone's membership for these 6 days.

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!