Friday 2 Dec - 4 Rnds - 20 Hang Snatch (20/15), 10 PullUp

Thursday 1 Dec - 'Michael' - 3 Rnds - 800m Run, 50 Back Extension, 50 Sit Up

 

Compare to 20 Apr

Wednesday 30 Nov - OverHead Squat 1-10, 1-20, 1-30

Compare to 27 Jul

Tue 29 Nov - 10 DB Squat Clean Thruster (15/10), 9 Burpee, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip, 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run

 Compare to 17 Aug

Work from 10-1 then back up from 1-10. The 800m run is only done once.

There are rope climbs so bring long socks or long pants. If you don't have either then you will do the rope climbing progression.

Monday 28 Nov - 15-12-9-6-3 Power Clean (60/40), Bar Facing Burpee

 First place, nice Amy! Photos of the other CFD lifters will be posted over the next few days.

Compare to 7 Sep

Strength - Press

Sunday 27 Nov - Open Gym 2-4pm

Weightlifting Comp today, 11am start, NT Institute of Sport. Marrara. Come down and support the CrossFit Darwin lifters. Then Santa Fun Run, 5:30pm start, Mindil Beach - Ski Club for drinks after that for anyone who is keen!

Saturday 26 Nov - 'Nutts' - 10 HandStand PushUp, 15 DeadLift (110/70), 25 Box Jump, 50 PullUp, 100 WallBall, 200 Double Under, 400m Weighted Run (20/15)

Compare to 15 Jan