Thursday 29 Aug - 3 Rnds - Every 3 Mins Run 400m. 4 Rnds - Every 90sec Run 200m, 6 Rnds - Every 1 Min Run 100m

Wednesday 28 Aug - 1200m Run, 12 DeadLift (100/70), 12 KettleBell Swing (32/24), 12 GHD SitUp, 800m Run, 8 DeadLift, 8 KettleBell Swing, 8 GHD SitUp, 400m Run, 4 DeadLift, 4 KettleBell Swing, 4 GHD SitUp

Strength - DeadLift

Tuesday 27 Aug - 'Fran' - 21-15-9 - Thruster (40/30), PullUp

Don't forget to register for Candy Jam here. CrossFit Darwin has a team registered, join it!

Compare to 17 May

Strength - OverHead Squat

Monday 26 Aug - 5 Rnds - 3 Min AMRAP - 3 Power Clean (60/40), 6 Box Jump, 9 PushUp

The lovely ladies of 4pm
1 Min Rest between Rounds
Strength - Power Clean

Sunday 25 Aug - Open Gym 2-4pm

Miss any of the WOD's this week? Get it done at Open Gym!
Reminder, no Pilates today.

Saturday 24 Aug - 'Partner WOD' - 35 Min AMRAP - 100m Run, 10m Bear Crawl, 10m Broad Jump, 10 Plate Burpees

Adam B, Scotty and Michael J are all off to Brisbane this weekend for their CrossFit Level 1 Course. It is an excellent weekend, they will come back CF smart and pass it on to all of you!
There is NO PILATES on this Sunday, Sophie is away. 

Friday 23 Aug - 20-15-10-5 PullUp, Squat, Dumbbell Press (15/10).

After each set 1 Rope Climb and 1 Wall Climb

Strength - Bench Press

If you don't have a pair of Nano's yet talk to Sam.