Friday 6 May - WOD: 7 Rounds: 7 Pull Pus, 7 Power Snatch; 7 Rounds: 7 Ring Dips, 7 Power Clean

Skills: Practice Muscle Ups

Thursday 5 May - Open WOD 17.4: AMRAP - 55 DeadLift, 55 Wall Ball, 55 Cal Row, 55 HandStand Push Up

Strength: 3RM & 1RM Bench Press

Today it’s CFD’s 12th birthday. We wanted to say a big thank you to everyone who has made the twelve years so special here at CrossFit Darwin. The gym wouldn’t be what it is without your love and support!

Wednesday 4 May - WOD: 2 - 2 - 2 - 2 Front Squat

📸 danielarphoto

Finisher

Congratulations to Valentina and Stacey who attended the NT Open and Masters Competition on 24th April!

Tuesday 3 May - WOD: 600m Run, 30 Dumbbell Squat, 400m Run, 20 Reverse Burpee, 200m Run, 10 Clapping Push Up; 600m Row, 30 Hollow Rock, 400m Row, 20 Devils Lunge, 200m Row, 10 DeadBall Squat Clean

Monday 2 May - " Filthy Fifty" 50 Box Jump, 50 Jumping Pull Up, 50 Kettlebell Swing, 50 Walking Lunge Step, 50 Knees to Elbows, 50 Push Press, 50 Back Extension, 50 Wall Ball, 50 Burpee, 50 Double Under

Sessions today: 8:30am & 4pm

Sunday 1 May - 10 - 11 Open Gym & WOD

WOD: 3 Rounds - In 3 Mins: 200m Run, Max Goblet Squats; In 3 Mins: 250/200m Row, Max Dumbbell Hang Clean&Jerk; In 3 Mins: 15/10 Cals Bike or Ski, Max Bent Over Row

Saturday 30 Apr - WOD: 5 Rounds - 5 Wall Climb, 50 Double Under, 25 Sit Up; 5 Rounds - 4 DeadBall Over Shoulder, 20 Box Step Over, 15/10 Cals