Partner #1 will Run 400m while Partner #2 performs reps. On completion of 400m Run Partner #1 will continue where Partner #2 left off and partner #1 will Run 400m. Score is total number of rounds and reps after 30mins
Friday 18 Nov - 'Amanda' - 9-7-5 - Muscle Up, Squat Snatch (60/40)
Em and Casey doing 'Annie' with the Secret Service! Was really cool having them in town doing WOD's with us for the past 2 weeks. See you guys next time you are in Darwin or if any of us find ourselves in Washington.
Apologies for the late notice but CFD is hosting a Self Defence Course this weekend so the Saturday 3pm session and the Sunday Open Gym has been canceled, for this weekend only.
Wednesday 16 Nov - Barbell Complex - 7 Rounds - 5 DeadLift, 5 Hang Power Clean, 5 Push Press, 5 Back Squat - Rest 1 min between rounds
10 Burpee penalty if you put the bar down during a round. Weight of the bar is up to you, it can be increased or decreased each round during the 1min rest. Score is the total weight lifted for all 7 rounds.
Monday 14 Nov - 3 Rnds - 10 Box Jump, 10 Dumbbell Push Press (15/10)
Strength - Front Squat
Kel S and her Out Rigging team of 8 placed 2nd at The Cold Water Classic race in Tassie today. Fantastic effort, well done Kel!
Sunday 13 Nov - Open Gym 2-4pm
The next NT Weightlifting Association Competition is Sunday 27th November. If you are keen to enter Sunday Open Gym is the best time to practice and work out your start weights for the 2 lifts.
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