Tuesday 1 Mar - DeadLift 1-10, 1-20, 1-30

How this goes is;

1 DL at 80-85% of your 1RM, then 10 DL's at 60-65% of your 1RM. 

1 DL at 80-85% then 20 DL at 50-55%. 

1 DL at 80-85% then 30 DL at 40-45% of 1RM

So it would be a good idea to work out your percentages based on your 1RM now! If you do not have a 1RM you will work up to one instead of doing this rep scheme.

If none of this makes sense to you don't worry - I will explain on the day!

Monday 28 Feb - 5 Rnds - 11 Dumbbell Thruster (15/10), 22 Dumbbell Swing (15/10), 33m Dumbbell Farmers Carry (15/10)

Imagine having Arnie watch you do a WOD - COOL!!

Sunday 27 Feb - Open Gym 2-4pm

Do a WOD, Work on a Weakness, Roll Out - Whatever!

Saturday 26 Feb - AbMat SitUps (1 point), Knees to Elbows (1 point), Burpee (2 points), 10m shuttle Runs (2 points), Dumbell PushPress 15/10 (3 points), PullUp (3 points), Squat Cleans 50/35 (4 points), Rope Climb (4 points)

 You will choose 5 movements from the list above, each of which are prescribed a point value per rep. You will choose one movement to do for 5 mins then another to do for 4 mins, another for 3 mins, another for 2 mins and the final for 1min.  Like FGB, there is no rest between movements. As soon as the first 5 minutes are over, you move immediately into your next movement.

You will choose which movement you do for what amount of time. 

Friday 25 Feb - 21-15-9 Power Clean (60/40), Toes to Bar, PushUp

The CrossFit Games are fast approaching! This year the way to qualify for the regional competition, held in Sydney, has changed. Instead of  traveling to Perth we get to do the WODs from our own gym and submit our results! More details will follow over the next few weeks - get excited - this is going to be fun!!

Thursday 24 Feb - 1 Pullup in the first minute, 2 in the second minute, 3 in the third minute and so on until you cannot complete the number of Pullups for that minute

Thumbs up to Monkeys!!

 Compare to 28 Sep

Wednesday 23 Feb - Run 1600m, 3 min rest, Run 1200m, 2 min rest, Run 800m, 1 min rest, Run 400m

 Compare to 30 Nov  and the split times here
More Words Of The Day from CrossFit Lisbeth here

Tuesday 22 Feb - 'Annie' - 50-40-30-20-10 - Double Under, SitUp

 LIFT - Press 5x4

Compare to 16 Aug, 11 Nov and 11 Dec 

Monday 21 Feb - 9 min AMRAP - 10 Thruster (50/35), 5 Ring Dip

 LIFT - 3x5 Snatch

Sunday 20 Feb - Open Gym 2-4pm

All those who have just started on the 'On Ramp' program are more than welcome to come along to Open Gym

Saturday 19 Feb - Lunge walk 100m then 21-15-9 Burpee, Tyre Jump, Kettlebell Swing (32/24)

Friday 18 Feb - 'Angie' - 100 PullUp, 100 PushUp, 100 SitUp, 100 Squat

 I know I promised a 5k Run today but with the weather like it is I think it's best we stay indoors!

Thursday 17 Feb - See WOD for Wednesday

At this stage it looks like the Carlos has departed and we can WOD! If you do come in this afternoon please drive carefully, the roads are a little messed up!

Thursday 17 Feb - All Morning Sessions Cancelled

It looks like TC Carlos will be hanging around for a while.

I will keep you posted on whether or not we reopen for afternoon sessions. 

Wednesday 16 Feb - No Sessions Today

With the most recent cyclone prediction being a Cat 1 hitting this afternoon all sessions are canceled until further notice - stay safe everyone - try to stay off the roads!

Wednesday 16 Feb - 12min AMRAP - 5 HandStand PushUp, 10 Med Ball Cleans (10/5), 15 Double Unders

 

LIFT - 2-2-2 Split Jerk

**Due to the cyclone warning all morning sessions are canceled**

If the weather calms down we will reopen for afternoon sessions - I will keep you all posted under comments

Tuesday 15 Feb - 21 DeadLift (100/70), 400m Run, 18 DeadLift, 400m Run, 15 DeadLift, 400m Run, 12 DeadLift, 400m Run

 

LIFT - 4x2 Front Squat

CrossFit Darwin held it's first ever 'On Ramp' session today and it was a huge success!! It's the way we teach CrossFit to new members now, instead of by just going through the fundamentals. It means they will spend longer in a learning environment before joining in with the normal group session. Every Monday, Wednesday and Thursday at 6pm John will take the regular crew and I take the new guys for 'On Ramp'.

Mon 14 Feb - 20 Tyre Jump, 800m Run, 20 Tyre Jump

LIFT - 5x5 Clean

Letting you all know in advance that this Friday the WOD will be a 5k Run at East Point. All normal Friday session times still apply. More details to follow later in the week.

Sunday 13 Feb - Open Gym 2-4pm

Linda's first ever attempt at a handstand in the parallettes - 10/10!

Saturday 12 Jan - Hopper Deck

 I have a deck of CrossFit WOD cards called a Hopper Deck. One card will be selected from the deck. If everyone agrees to do the WOD on the card we do that WOD. However if 1 or more people say no to that WOD the group does 10 burpees and another card is selected. We will continue to draw cards and do burpees until the entire group can agree on a card selection. This should be fun!!

Friday 11 Feb - 3 Rnds - 40 Double Under, 30 Tyre Jump, 20 SitUp, 10 Ring PushUp

 Compare to 13 Oct

Thursday 10 Feb - 'Grace' - 30 Clean and Jerk (60/40)

 Compare to 5 Jul and 11 Dec

Wednesday 9 Feb - 6 HandStand Push Up, 12 Knees To Elbows, 24 Burpee, 48 Sit Up, 96 Squat, 48 Sit Up, 24 Burpee, 12 Knees To Elbows, 6 HandStand PushUp

LIFT - 5x3 Bench Press

Tuesday 8 Feb - Death by 10m (cone sprints)

LIFT - 1RM Overhead Squat

1x 10m sprint in the first minute, 2 x10m sprint in the second minute and so on until you cannot complete the number of 10m sprints for that minute

Monday 7 Feb - 4 Mins Double Unders, 3mins KB Swings, 2 mins PushUps, 1min Hang Power Clean(40/30)

 

LIFT - DeadLift 3x5

2 minute rest between stations. Total Reps is score.

Sunday 6 Feb - Open Gym 2-4pm

Go Chloe!!

Saturday 5 Feb - 'Holbrook' 10 Rnds - 5 Thruster (50/35), 10 PullUp, 100m Run

1 minute rest between rounds

Friday 4 Feb - 3 Rnds - 50 Squats, 5 Muscle Ups

 

Sub for a Muscle Up is 3 PullUps and 3 Dips

Thursday 3 Feb - 50 Tyre Jumps, 3 Rope Ascent, 50 SitUp, 2 Rope Ascent, 50 Dumbell Hang Power Clean (20/15), 1 Rope Ascent

 

We are Rope Climbing so bring a pair of long socks

Wednesday 2 Feb - 4 Rnds - 12 DeadLift (60/40), 6 Burpee Jump Over

A pic from the CF Endurance Cert in Wellington of me trying to hold back a tall man!

LIFT - 4x4 Power Snatch