Thursday 1 Mar - Run 800m, 30 Med Ball Clean, Run 600m, 20 Med Ball Clean, Run 400m, 10 MedBall Clean, Run 200m, 5 Med Ball Clean

 Games WOD #2 is released to the world at 10:30am Thursday. We will do it Friday with a chance to repeat it, for a better score, at Sunday Open Gym. Get ready to muster up the excitement, fear and encouragement that we had for WOD #1!!

Wednesday 29 Feb - 12 HandStand PushUp, 2 Power Clean (75/50), 10 HSPU, 4 Pwr Clean, 8 HSPU, 6 Pwr Clean, 6 HSPU, 8 Pwr Clean, 4 HSPU, 10 Pwr Clean, 2 HSPU, 12 Pwr Clean

Tuesday 28 Feb - 3 Rnds - 6 Power Snatch (40/30), 12 Ring Dip, 24 Double Under

 

Strength - OverHead Squat

Monday 27 Feb - 5min AMRAP #1 - 10 Max effort pulls on Rower, 10 SitUps. #2 - 10 KettleBell Swing (32/24), 10 KettleBell Sumo DeadLift HighPull (32/24). #3 - 10 Thruster (40/30), 10 Box Jump. #4 - 10 PullUps, 10 PushUps

Each AMRAP is 5 Minutes. There is a 2min rest between each. Score is total reps (row is for calories).

If you have not yet registered your burpee score on the CrossFit Games site do it now, they have to be in by 10am monday morning.

Sunday 26 Feb - 'Open Gym' - 2-4pm

 If you have not done Games WOD #1 yet get it done during Open Gym. If you have done this WOD don't forget to create a profile on the CrossFit Games website and enter your score, time is running out!

Alternatively if you going in the Weightlifting Comp next weekend come in to practice your lifts and work out your start weights

Saturday 25 Feb - 'Kelly' - 5 Rnds - 400m Run, 30 Box Jump, 30 WallBall OR 'Jackie' - 1000m Row, 45 Thruster (20/15), 30 PullUp

 Your choice of 2 Bench Mark WODS.

 Reminder to all the new people every WOD can be scaled so if 'Kelly' looks like mission impossible consider scaling to a half version  - 5 rnds - 200m Run, 15 Box Jump, 15 WallBall

Friday 24 Feb - Open Games WOD # 1 - 7 Min AMRAP - Burpees!

 At the top of each rep jump up and touch a target set 6 inches above your max reach.
This is the first WOD of 5 for the CrossFit Open Games. Most CrossFitters in the world will attempt this WOD this week. If you would like to see how you rank against CrossFitters worldwide register online here, create an account, pay $10 and get caught up in Games Fever for the next 5 weeks. If you are good enough to finish in the top 60 male or female OR if the CrossFit Darwin team finishes in the top 30 then we are off to Sydney, May 18-20 to compete in the Regionals! If you do not have your sights set on the next level this is still a fun way to compete in a CrossFit Competition without leaving the comfort of CFD!

Thursday 23 Feb - 3 Rnds - 10 DeadLift (100/75), 10 Burpee, 10 WallBall

Wednesday 22 Feb - 8 Min AMRAP - 400m Run, 30 KettleBell Swing (24/16), 40 Box Jump, 50 SitUp, 40 Lunge Step, 30 Toes To Bar

 Compare to 19 Oct
Strength - Front Squat

Tuesday 21 Feb - Press 1-1-1-1-1, Push Press - 3-3-3-3-3, Push Jerk 5-5-5-5-5

CrossFit Darwin  members representing in the Mountain Bike Triathlon at Lake Alexander on Saturday afternoon! Well done to Sally, Nick, Megan and Jess also and thanks to the cheer crew, Em, Michael, Steph and friends
Compare to 20 Jul

Monday 20 Feb - Run 1600m, 3min Rest, Run 1200m, 2min Rest, Run 800m, 1min Rest, Run 400m

 We have a team registered for the Sydney Tough Mudder in Sept - who's keen???
Compare to 10 Oct and 28 Jun

Sunday 19 Feb - Open Gym 2-4pm

Saturday 18 Feb - 'Team WOD' - 1000 Squats, 800 SitUps, 600 KettleBell Swings, 400 Lunge Steps, 300 Burpees, 200 Box Jumps, 100 WallBalls, 50 Tyre Flips

Reps will be done as a team effort. All the details will be revealed on the day!

Friday 17 Feb - 'Grace' - 30 Clean and Jerk (60/40)

   Compare to 4 Nov

Thursday 16 Feb - 12 Min AMRAP - 9 Front Squat (40/30), 5 MuscleUp, 3 Jerk (40/30)

Sub for Muscle Ups will be Muscle Up Progressions. If you are new to CrossFit don't think that you need to be able to do a Muscle Up to do this WOD

Wednesday 15 Feb - 100 Double Unders, then 21-15-9 DeadLift (100/80), MedBall Clean, Burpee, then 100 Double Unders

Compare to 20 Oct

Tuesday 14 Feb - 4 Rnds - 7 Sotts Press (20/15), 11 OverHead Reverse Lunge Step (20/15)

Strength - Back Squat

Monday 13 Feb - 50 calorie Row, 40 PushUp, 30 KettleBell Swing (32/24), 20 Box Jump, 10 Ring Dip

The crew (Micheal, Jess, Gen and Em) from across the road enjoying the view into CFD!

Strength - Clean

Sunday 12 Feb - Open Gym 2-4pm

Saturday 11 Feb - 'Angie' 100 PullUps, 100 PushUps, 100 SitUps, 100 Squats

Friday 10 Feb - 'OPT Flight Simulator' - Double Unders - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  All sets of Double Unders must be Unbroken before you move onto the next set. The rope must stop between sets. There is a 20min time cap. This is a great WOD to improve your double unders - don't miss it!!

Compare to 15 Jul

Thursday 9 Feb - 50 Back Squat (40/30), 200m Run, 40 Front Squat (40/30), 200m Run, 30 OverHead Squat (40/30), 200m Run

The On Ramp group outside - I think we need more space!

Wednesday 8 Feb - 'Tabata' - 3 Rnds - 3x Ring PushUp, 3x WallBall, 3x Chest to Bar PullUp, 3x Row

Score is total reps. There is a 90sec rest between rounds

Tuesday 7 Feb - 'Isabel' - 30 Snatch (60/40)

Compare to 5 Sep

Monday 6 Feb - 3 Rnds - Run 800m, 100 SitUps, 3 Rope Climb, 3 Wall Climb, 3 MuscleUp

Sunday 5 Feb - Open Gym 2-4pm

Don't forget to register for the Open CrossFit Games, click here for the CF Games site - select CrossFit Darwin from the drop down box as your affiliate. 

Saturday 4 Feb - Run 1k, 30 KettleBell Snatch (16/12), 30 MedBall Clean, 30 Burpee, 20 KettleBell Swing (16/12) 20 WallBall, 20 Burpee, 10 Turkish Get Up (16/12), 10 MedBall OverHead Squat, 10 Burpee, Run 1k

Friday 3 Feb - 21-15-9 Box Jump, Power Clean (70/50)

Thursday 2 Feb - 'AirForce WOD' - 20 Thruster (40/30), 20 SDHP (40/30), 20 Push Jerk (40/30), 20 OHS (40/30), 20 Front Squat (40/30)

 The catch - 4 Burpees on the minute every minute!