Friday 4 Feb - 3 Rnds - 50 Squats, 5 Muscle Ups

 

Sub for a Muscle Up is 3 PullUps and 3 Dips

Thursday 3 Feb - 50 Tyre Jumps, 3 Rope Ascent, 50 SitUp, 2 Rope Ascent, 50 Dumbell Hang Power Clean (20/15), 1 Rope Ascent

 

We are Rope Climbing so bring a pair of long socks

Wednesday 2 Feb - 4 Rnds - 12 DeadLift (60/40), 6 Burpee Jump Over

A pic from the CF Endurance Cert in Wellington of me trying to hold back a tall man!

LIFT - 4x4 Power Snatch

Tuesday 1 Feb - 'Helen' - 3 Rnds - 400m Run, 21 KB Swing (24/16), 12 PullUp

 Compare to 21 Aug and 1 Nov and 11 Dec
CrosssFit Darwin is back to normal session times. Lets get back into it with a benchmark WOD!

Monday 31 Jan - 10 Burpees, Run 100m, 8 Burpees, Run 100m, 6 Burpees, Run 100m, 4 Burpees, Run 100m, 2 Burpees, Run 100m

 CFD reopens Tuesday - back in the game!!

Sunday 30 Jan - 'Air Fran' - 21-15-9 - Squat, PushUp

 

A lot nicer than the actual Fran!

Saturday 29 Jan - Hill or Stair Sprints - 10 Rnds - Sprint Up, Jog Back

Hill and stair suggestions - Doctors Gully Hill, Stairs behind Deck Chair Cinema, Hill behind World War 2 Tunnels - enjoy!!