Thursday 20 Sep - 8 MIN AMRAP - 1 Clean & Jerk (75/50), 10 Double Under, 2 Clean & Jerk, 20 Double Under, 3 Clean & Jerk, 30 Double Under… continue increasing by 1 C&J and 10 DU's every round for 8 mins

Strength - Clean & Jerk
This Saturday the 8am WOD will be a 5k Run/Walk at East Point. It is a Red Cross fundraiser event organised by The Army, The Marines and Darwin Runners and Walkers Club. It starts at The Military Museum at 8am. Cost is $20. I have registration forms at the gym. If you want more info click here. The 3pm session (not a 5k run…) will be held at CFD.

Wednesday 19 Sep - 15 Min AMRAP - 3 MuscleUps, 6 HandStand PushUps, 9 V Sits

Casuarina Senior College invade CFD!

Tuesday 18 Sep - Deadlift 5-3-3-1-1-1

5RM Deadlift compare to 25 Jul 

1RM Deadlift compare to 19 Jun

Monday 17 Sep - 400m Farmers Carry (15/10), 50 Lateral Jump, 30 Burpee, 40 Lateral Jump, 20 Burpee, 30 Lateral Jump, 10 Burpee, 400m Farmers Carry (15/10)

Strength - Front Squat

Sunday 16 Sep - Open Gym 2-4pm

Saturday 15 Sep - 'Partner WOD' - 20 Rnds - 10 Double Unders, 10 SitUp, 10 Dumbbell Clean Thruster (15/10), 10 Box Jump

Partner 1 completes 1 round while partner 2 rests. Then partner 2 completes the next round while partner 1 rests. Continue until 20 rnds are done (10 each). A 400m run is done on completion of 20 rnds, time is called once both people have crossed the finish line. 

One more thing… partner up with somebody you don't know, it's make a friend day at CFD!

Friday 14 Sep - 50 Push Press (40/30), 40 PullUp, 30 Power Clean (40/30), 20 Box Jump, 10 GHD SitUp

Big day of 1st's yesterday, Woody, Brad and Pete M got muscle ups, Ashley got a handstand, Fiona got a pullup and Annie made friends with the 24kg KB, great day! Then Carl gets himself on a CrossFit Journal vid, click here to check it out!