Monday 29 Aug - 21-15-9 Double Under, Hang Power Clean (40/30), Squat
Strength - OverHead Squat
Well done to the triathletes on Sunday, such an awesome morning!
Well done to the triathletes on Sunday, such an awesome morning!
Friday 26 Aug - Run 5k
5k Run will Start and Finish at the Monument at the East Point Road turn off.
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!
Session timings are as follows - 5:45am, 6:30am, 4pm and 5:30pm (no 8am).
Session timings are as follows - 5:45am, 6:30am, 4pm and 5:30pm (no 8am).
Thursday 25 Aug - 9-6-3 Thruster (60/40), Ring Dip
Friday's WOD is a 5k run. The start/finish line is the monument at the turn off to East Point Road, opposite the Old Fannie Bay Gaol. There will be no 8am session. There will be 5:45am, 6:30am, 4pm and 5:30pm. The Webber Q will be there cooking Beef Shislack Sticks so BYO beer to wash them down!
Wednesday 24 Aug - Tabata Something Else - PullUps, PushUps, SitUps, Squats
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.
Tuesday 23 Aug - Run 800m, 40 SitUps, Run 600m, 30 DB Power Clean and Split Jerk, Run 400m, 20 KB Snatch (16/12), Run 200m, 5 Wall Climb
Friday is a 5k run at Fannie Bay - usual spot, meet at the monument at the start of East Point Road
Monday 22 Aug - In 7min complete the following - Run 400m, 20 KB Swing (32/24), Max Burpees
Strength - Back Squat
Sunday 21 Aug - Open Gym 2-4pm
Don't forget to register for the triathlon ladies!! 250m swim, 10k bike ride, 2.5k run - EASY!
Not only did Trent get the PT award but Anna received the Commissioners Trophy for most outstanding trainee - amazing effort Anna, well done!
Not only did Trent get the PT award but Anna received the Commissioners Trophy for most outstanding trainee - amazing effort Anna, well done!
Saturday 20 Aug - 'Partner WOD' - 20 Rnds - 10 Double Under, 10 SitUp, 10 WallBall, 10 Box Jump
Person #1 does a complete round while person #2 rests. Then person 2 completes a round while #1 rests. Continue until 20 rounds are completed (10 each).
**UPCOMING EVENT** - All Girls Triathlon, Sunday 28th Aug, 7:30am, Fannie Bay.
Event detail and registration here Registration closes this Sunday night so be quick!
Friday 19 Aug - 12min AMRAP - 5 Ring PushUps, 10 Front Squat (60/40)
A very big congratulations to Trent, Stu, Anna and Gemma for graduating from Police Recruit School - the fittest 4 on course!! Nice work on receiving the PT award Trent!
Wednesday 17 Aug - 10 DB Squat Clean Thruster (15/10), 9 Burpees, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip, 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run
Work from 10-1 then back up from 1-10. The 800m run is only done once.
Rope Climbs so bring long socks
Tuesday 16 Aug - PowerLifting!! - 1RM Back Squat, 1RM Bench Press, 1RM DeadLift
Reminder - there is no 8am session today
Monday 15 Aug - 'Chelsea' - On the minute, every minute for 30 mins - 5 PullUps, 10 PushUps, 15 Squats
There is no 8am session today or tomorrow
Friday 12 Aug - 'Dianne' - 21-15-9 DeadLift (100/70), HandStand PushUp
For the past month we have been fortunate enough to have Jeff Mata from Hawaii (CrossFit 808) WOD with us. Jeff made himself at home from the first day and I don't think he missed a WOD all month! It was awesome to have you around Jeff, thanks so much for all your coaching and awesome attitude!
Thursday 11 Aug - 6 Rnds - 30 Double Under, 10 Dumbbell Ground to OverHead (15/10)
Delight and Gary of Lajamanu have been following the CrossFit Darwin WODS from the middle of nowhere for quite a while. Last week, while visiting Darwin, they dropped in for a few WOD's.
Can't wait to see you guys again.
Sunday 7 Aug - Open Gym 2-4pm
Leanne at the Olympic Lifting Comp on Saturday - great extension!
Huge congratulations to all who lifted, PR's everywhere! Thanks to Amanda Miller for coaching us all and to the many who dropped by to check it out and support the lifters.
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