Tuesday 13 Dec - 9 Min AMRAP - 500m Row, 10 Rope Climb. 3 Min Rest. 9 Min AMRAP - 100 Double Under, 10 Wall Climb. 3 Min Rest. 9 Min AMRAP - 30 Mountain Climber, 10 DeadBall Over Shoulder (60/40)

Everyone at CFD would like to wish Big Tony all the very best for the future as he leaves Darwin for his next life adventure. Thanks for everything Tony, you will be missed. 

**There will be no 5:30am session today (Tuesday). Apologies for the late notice.**

Monday 12 Dec - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

The December On Ramp group, ready to WOD through their Xmas holidays and end the year on a fit and healthy note.

Strength - DeadLift

Sunday 11 Dec - Open Gym 2-4pm

Saturday 10 Dec - 2 Mins - Push Jerk (50/35), 2 Mins - Hang Power Clean (50/35), 2 Mins - DeadLift (50/35). 90sec Rest. 2 Min - KettleBell Sumo DeadLift HighPull (24/16), 2 Mins - Goblet Squat (24/16), 2 Min - KettleBell Snatch (24/16). 90sec Rest. 2 Min - Dumbbell Burpee (20/15), 2 Min - Dumbbell Box Step Over (20/15), 2 Min - Dumbbell Snatch (20/15). 90sec Rest. 2 Min WallBall, 2 Min MedBall Clean, 2 Min MedBall OverHead Squat

Best of luck to Matt who left Darwin at the end of last week, the quiet achiever.

Friday 9 Dec - 21-15-9 - Toes To Bar, Power Clean (50/35)

Strength - Power Clean

Thursday 8 Dec - 'Partner WOD' - 2000m Row, 150 Dumbbell PushPress (15/10), 100cal AirBike, 50 Burpee PullUp

Wednesday 7 Dec - 3 Rnds - In 4 Mins - Run 400m, Max WallBall. 3 Rnds - In 3 Mins - Run 200m, Max WallBall

Skills - HandStand Walking, MuscleUp, Seated Box Jump