Monday 4 Feb - 5 Rnds - In 1 minute complete 7 Power Clean (70/50) then max jumping split lunge.

Rest 1 min between rounds. 

Strength - Power Clean and Front Squat

Sunday 3 Feb - Open Gym 2-4pm

The CrossFit Open Games begin 6th Mar. 

CrossFit HQ will release one WOD a week for 5 weeks. We will do this WOD every Friday. Each person then enters their score online to see how you rank against every other CrossFitter IN THE WORLD!! It is an awesome comp, EVERYONE can do it, even all those in their first month of CrossFit! To enter click here. Go to the 'Compete Here' tab and fill out your details, select CrossFit Darwin as your team. Cost is $20. We will be doing the WOD anyway so you may as well register! If you have any questions feel free to ask any of the trainers.

Saturday 2 Feb - 'Partner WOD' - 5 Rnds - 20 Burpee, 20 PullUp, 20 Box Jump, 20 KettleBell Sumo DeadLift (32/24) 20 SitUp, 20 DoubleUnder

Partners alternate every 5 reps while the other rests. 

Friday 1 Feb - 10 Min AMRAP - 4 Hang Power Snatch (40/30), 8 OverHead Squat (40/30), 12 Double Under

Strength - Snatch
Let the challenge begin!

Thursday 31 Jan - 2 Rnds - 500m Row, 40 Squat, 30 SitUp, 20 PushUp, 10 PullUp

This is the baseline WOD for the February Healthy Living Challenge. 

Strength - Split Jerk

Wednesday 30 Jan - 3 Rnds - 10 KettleBell Swing (32/24), 8 DeadLift (100/70), 6 L-PullUp, 4 GHD SitUp, 2 Rope Climb

Strength - Back Squat

Bring long socks for the rope climbs

Tuesday 29 Jan - 700m Run then 7 Rnds - 7 Toes To Bar, 7 HandStand PushUps, then 700m Run

What a huge weekend for CFD! 

Our shirts were out in force at the Australia Day run on Saturday. 

The lifting comp on Sunday was inspirational with plenty of new lifters taking to the platform and excelling.  Many thanks to the refs, bar loaders, NTWA, the lifters and the large supportive crowd!