Monday 8 Oct - Press 5-5-5-5-5

Sunday 7 Oct - Open Gym 2-4pm

Saturday 6 Oct - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Compare to 21 Apr

Friday 5 Oct - 18-15-12-9-6-3 - Front Squat (60/40), PullUp

Thursday 4 Oct - On the Minute Every Minute for 12 Mins - 4 DeadLift, 5 Burpee, 6 Jumping Split Lunge

Simon in Slovenia
Strength - Weighted PullUp

Wednesday 3 Oct - Death by 10m Cone Sprints then Death by Ring Dips

Death by = 1 Rep in the first minute, 2 in the second minute, 3 in the 3rd minute and so on until you are unable to complete the amount of reps for that minute.
Best of luck with your deployment Mel, you will be missed by many here at CFD, especially the 5:45am gang. Keep us posted with your WOD results and let us know every time you tick a goal off that list (video proof would be nice too)! Do you like the pic I found of you in the archives?

Tuesday 2 Oct - 'Tabata MashUp' 8 Rnds - 20 sec Hang Power Clean (50/35), 10 sec Rest, 20 sec PushPress (50/35), 10 sec Rest

Our Tough Mudder Team, Carl, Ben, BJ and Marnie, with mud everywhere, including on the camera lense… 

Strength - Back Squat

Next Darwin Tri Club event is a reverse order tri. Sunday 7th Oct, Lake Alexander, 7am, 3k Run, 13k Bike, 300m Swim. Click here to become a member. Cost is $120 for the year, expires Jul 2013.