Score is total weight combined for all 15 lifts
Tuesday 31 May - 21-15-9 DeadLift (60% of your 1RM), Tyre Jump (24"/20")
Strength - DeadLift
This is WOD #3 from the 2011 CF Regional Games, the only difference is the weight and height. If you would like to give the games version a go the DeadLift weight is 140/90 and the jump height is 30"/24"
Monday 30 Jun - 3 Rnds - 5 Ring Dip, 10 PullUp, 15 OverHead Squat (40/30)
Strength - Hang Power Clean
Sunday 29 May - Open Gym 2-4pm
Many 5k run PR's - awesome work everyone!!
If you are planning on competing in the Olympic Weight Lifting Comp next Saturday (Snatch, Clean and Jerk) then Open Gym would be a good time to work out your start weight for each lift
Friday 27 May - 5k Run
5k Run will Start and Finish at the Monument on the corner of Ross Smith Ave and East Point Road.
If 5k sounds way too far there is a 1k, 2k, 3k and 4k option!
After the 5:30pm session there will be beers and a BBQ on the grass overlooking the water. BYO chair and drinks, I will provide meat and some salad!
All sessions times are as per normal Friday timings - 5:45am, 6:30am, 8am, 4pm and 5:30pm
All sessions times are as per normal Friday timings - 5:45am, 6:30am, 8am, 4pm and 5:30pm
Tuesday 24 May - 3 Rnds - 12 DeadLift (70/50), 9 Clean (70/50), 6 Jerk (70/50)
Strength - Back Squat
Monday 23 May - Death by 10m Cone Sprints and PullUp Extravaganza!
Cone Sprints - 1st minute sprint 1x10m, 2nd minute sprint 2x10m and so on until you die or run out of time to complete the designated number of 10m Shuttles for that minute.
My non-runners will do a 'Death by Squat' WOD - that sounds like fun!
Compare to 8 Feb
PullUps - 1 Pull Up in the 1st minute, 2 in the second minute and so on until your arms fall off or you cannot complete the number of Pull Ups for that minute.
Compare to 24 Feb
Sunday 22 May - Open Gym 2-4pm
Upcoming Events in Darwin!!
Saturday 4th Jun - Olympic Weight Lifting Meet @ CFD.
Sunday 5th Jun - City to Surf Fun Run - 12.7k or 4k. For more info click here
Sunday 31 July - Darwin Half Marathon - 21k or teams of 2 and 4 to share the load!
You should all be excited by at least one, if not all, of these events. Lets do it!
Saturday 21 May - 'Dirty Thirty' - 30 Tyre Jump, 30 Jumping PullUp, 30 KB Swing (16/12), 30 Lunges, 30 Knees To Elbows, 30 Push Press (20/15), 30 Back Extension, 30 Wall Ball, 30 Burpee, 30 Double Under
Intro Sessions this weekend are 10am Saturday and 1pm Sunday
Friday 20 May - 1RM Snatch, 1RM Clean and Jerk
You do not need to be able to lift huge weights, if fact none of us do! It is a friendly, relaxed competition that I think everyone should enter. This WOD is the perfect opportunity to work out your 'start weight' for the comp.
Monday 16 May - 3 Rnds - 200m DB Farmers Carry (35/25), 50 Lunge Steps
Strength - Front Squat - 3-3-3-3
Saturday 14 May - 'Griff' - Run 800m, Run 400m Backwards, Run 800m, Run 400m Backwards
HAPPY BIRTHDAY MEL!!!
Thursday 12 May - 'Annie' 50-40-30-20-10 Double Under, SitUp
Happy Birthday Ayla. Enjoy your Paleo cake!!!
Compare to 22 Feb
Compare to 22 Feb
Sunday 8 May - CFD Closed
Amy D in Scottsdale, Arizona!!
CFD is closed this weekend while we attend an Olympic Lifting Course. Back to business as usual on Monday
Saturday 7 May - CFD Closed
Use today to go for a bike ride, a walk along the beach, a run along the Esplanade, or just relax!
Friday 6 May - 15 Min AMRAP - 40 Double Unders, 20 SitUps, 10 Ring Dips
A reminder that CFD will not be open this weekend
Thursday 5 May - 'Tabata Something Else' - PullUps, PushUps, SitUps, Squats
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
There will be no sessions at CFD this weekend due to the Olympic Weight Lifting Course
Monday 2 May - 3 Rnds - 15 Burpee, 400m Run, 1 Rope Ascent
Another awesome CrossFit Lisbeth article here
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