Thursday 24 Jan - 7 Min AMRAP Ladder - 3 Box Jump, 3 Ring PushUp, 6 Box Jump, 6 Ring PushUp. Add 3 Reps every round until 7 mins is up

Strength - Front Squat
The CrossFit Darwin Healthy Life Challenge begins Feb 1st. Flyers are now up on the CFD walls. Check it out and get involved!

Wednesday 23 Jan - Team of 3 or 4 - 6K Row - change every 250m. Team of 3 or 4 - 4k Run - change every 200m

This Saturday the WOD will be the Australia Day Fun Run/Walk. The info and registration form is here.
See you all at the start line at 7am, wear your CFD shirt if you have one!
There will be no sessions run at the gym on Saturday.

Tuesday 22 Jan - DeadLift 5-5-5-5-5

Compare to 18 Sep

Monday 21 Jan - 8 Min AMRAP - 200m Run, 10 Pistol Squat, 10 PushJerk (50/35). Then 3 Min AMRAP Burpee with a Lateral Jump over the Bar

Strength - OverHead Squat

Sunday 20 Jan - Open Gym 2-4pm

Saturday 19 Jan - 800m Run, 50m Bear Crawl, 7 Rnds - 5 PullUps, 10 PushUps, 15 Squats, 20 SitUps then 800m Run, 50m Bear Crawl

For all those who have just finished On Ramp this is a great first WOD! 

Friday 18 Jan - 10x 100m Sprint

Rest 1 min between sprint efforts

Compare to 31 Jul
The biggest ON Ramp group in CFD history have been cleared for take off! I know you will all make them feel very welcome and help them out getting started on their CrossFit journey.