Tuesday 22 Mar - 100 Double Unders, 100m Run, 100m Walking Lunge, 100m Run, 100 SitUps, 100m Run, 100 Squats, 100m Run, 100 PushUps, 100m Run

 LIFT - 2RM Bench Press

Monday 21 Mar - 21-15-9 DeadLift (50/30), Front Squat (50/30), Split Jerk (50/30)

 

LIFT - 5RM OHS

CF Games Scoop - For those who don't already know the CF Games website experienced a few dramas this week - people could not register. CFHQ have decided to extended WOD 1 out another week. WOD 2 will not be released until Monday 28th March. We now have until next Sunday night to submit WOD 1 results.

Sunday 20 Mar - Open Gym 2-4pm

Brook, Mel and Caroline busting out the 1st 2011 CF Open Games WOD early Saturday morning - 5 to go guys!!

 Anyone who still needs to do this WOD can do so at Open Gym. 

If you have already done the WOD feel free to give it another go and try for a better score.

Saturday 19 Mar - '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

 Compare to 6 Nov
I will be at CFD from 7am if anyone wants to do CF Games WOD #1 

Friday 18 Mar - 'Cindy' - 20min AMRAP - 5 PullUps, 10 PushUps, 15 Squats OR 'Mary' - 20min AMRAP - 5 HandStand PushUp, 10 1 Legged Squat, 15 PullUps

Compare to 12 Aug and 2 Dec
The first WOD for the CF Games has been posted. It is a 10min AMRAP - 30 Double Unders, 15 Power Snatch (35/25).

If you want to do this WOD and enter your results on the CF Games site to compare your score with the community worldwide then register NOW as an athlete, cost $5. 

You can do the WOD at CFD today (instead of or before 'Cindy') on Saturday 8am or 3pm or Sunday at Open Gym, 2-4pm. I encourage EVERYONE to register!!

Thursday 17 Mar - Thruster - 1-10, 1-20, 1-30

 1 Thruster at 80-85% of your 1RM, then 10 Thrusters at 60-65% of your 1RM. 

1 Thruster at 80-85% then 20 Thrusters at 50-55%. 

1 Thruster at 80-85% then 30 Thrusters at 40-45% of 1RM

Wednesday 16 Mar - 3 Rnds - 400m Run, 50 Double Under

LIFT - Press
If you would like to compete in the CrossFit Games Open click here and Register as an Athlete. CrossFit Darwin is a registered affiliate for these games. When the WODs are released (1 a week for 6 weeks, starting this week) I will determine if we can 'opt in' (equipment dependent). Those registered as competitors will enter their results on line for a chance to qualify for the Australasian Regional Games.
Even if you don't see yourself as a chance to qualify register anyway - it costs $5 and it will be fun to compare your results to everyone else around the world who has registered. For more info click here