Who wants to start 2013 off with a Hero WOD? CFD will open up at 11am for anyone keen.
CFD is back to normal session times as of Wednesday 2nd Jan.
Monday 31 Dec - Rest Day
Thanks for the best year ever CFD'ers! So many great WOD's, fun social occasions and friendships formed. Goodbye and good luck to all those who have left Darwin this year. Now let's bring on 2013 and make it our best year yet - faster, stronger, better!
Saturday 29 Dec - 2 Rnds - 100m Run, 100m Lunge Step, 50 WallBall, 30 PullUp, 5 Rope Climb
Bring long socks for the rope climbs
Friday 28 Dec - 50-40-30-20-10 Box Jump, Double Under, 15-10-5 Toes To Bar, KettleBell Swing (32/24)
Strength - Push Press
Session times are 9am, 10am, 4pm and 5:30pm
Thursday 27 Dec - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)
Strength - OverHead Squat
Excellent turnout today at the ad-hoc Boxing Day Open Gym, plenty of CrossFitters, NT weightlifters and NT Police Recruits!
Sessions times today and tomorrow (Thur and Fri) are 9am, 10am, 4pm and 5:30pm
Wednesday 26 Dec - Rest Day
Session times for Thursday and Friday are 9am, 10am, 4pm and 5:30pm
Sunday 23 Dec - Open Gym 2-4pm
CFD is closed for the next 3 days, Mon, Tue and Wed. However, if any of the trainers open up the gym over these days we will let you know on the CFD Facebook page. There will be no coaching during these times, just an opportunity to get some WOD time in over xmas.
Saturday 22nd Dec - 'Choice Day'. Choose one of the following WOD #1 - 'Karen' - 150 WallBall. WOD #2 - 150 Burpees. WOD #3 - 'Murph' - 1.6k Run, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run
'Murph' should be done in a 10kg weighted vest, the reps can be partitioned as required but not the runs. If you like the look of 'Murph' but don't like the look of the distance or reps it can be scaled to a '1/2 Murph'
Friday 21 Dec - 'Tabata Sets' - Sumo DeadLift (80/60), Ring Dip, Dumbbell Thruster (15/10), KettleBell OverHead Squat (16/12)
Don't forget Sausages and Beer at CFD at 6:30pm tonight (Friday) to celebrate the end of another year. There is also a rumour that there will be a few participating in 'Beer Fran'!
Thursday 20 Dec - 3 Rnds - 7 Power Snatch (50/35), 14 Bar Facing Burpee, 21 Squat
Wednesday 19 Dec - Death by PushUps then Death by Strict PullUps
1 rep in the first minute, 2 reps in the second minute and so on until you can no longer do the prescribed number of reps within the minute.
Tuesday 18 Dec - Run 1600m, Row 1k, Run 800m, Row 500m, Run 400m, Row 250m
Kel R and Annie after 'Fran' at the CF level 1 trainers course on the weekend in Brisbane. Congratulations to these two as well as Tanya and Sammy D for completing the course.
Saturday 15 Dec - 20 Wall Ball, 20 SitUp, 20 Box Jump, 20 PushUp, 20 Clean, 20 Double Under, 20 Dumbbell Thruster (15/10), 20 PullUp, 20 OverHead Squat (40/30), 20 KettleBell Swing (24/16), 20 PushPress (40/30), 20 Dip, 20 Sumo DeadLift HighPull (40/30), 20 Burpee, 20 Back Squat (60/40), 20 GHD SitUp, 20 Lunge Step, 20 DeadLift (60/40), 20 Knee To Elbow, 20 Front Squat (60/40)
This is a massive chipper that crossfit.com posted a couple of weeks ago. 20 exercises, 20 reps of each. There will be scaled options on the board!
Thursday 13 Dec - 3 Rnds - 400m Run, 30 KettleBell Snatch (16/12)
Morgan and her team mate taking out second place at the CF Albury/Wodonga comp last weekend. Nice one!
I have sent an email to all CFD members with important stuff like timings over xmas and up coming events. If you did not receive an email let me know. Thanks.
I have sent an email to all CFD members with important stuff like timings over xmas and up coming events. If you did not receive an email let me know. Thanks.
Tuesday 11 Dec - On the minute for 8 mins - Ring Dip, PushUp
Odd Minute - Dips, Even Minute - PushUps
Monday 10 Dec - 4x 4min AMRAP's - #1 - Double Under, #2 - Power Clean and Jerk (60/40), #3 - MuscleUp, #4 - WallBall
2 min Rest between AMRAP's
Aaron's On Ramp group (pic) are cleared for take off, looking forward to seeing them hit the WOD's this week!
Saturday 8 Dec - Partner WOD - 10-1 Burpee, SitUp, WallBall, Box Jump, KettleBell Swing
The Trans Tasman Challenge Banner, that we won last month, has arrived from NZ. If you want to be in the photo holding it up be at CFD 8am Saturday morning.
Also, don't forget Darragh's post wedding celebrations Sat afternoon/night at Mandorah.
Thursday 6 Dec - 15-12-9-6-3 - Dumbbell Push Press, Reverse Burpee
Strength - Bench Press and Power Clean
Darragh is getting married this Saturday!! All CFD members have been invited to Mandorah to help him and Sharon celebrate this day. Casual attire. Ferry departs Cullen Bay 1pm, 3pm and 5pm. Ferry departs Mandorah 3:20pm, 5:20pm, 6:20pm, 8:20pm, 10:20pm and 12:20am.
Wednesday 5 Dec - The 'Galagher & McDonald' - 2 Rnds - 200m Run, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), 200m Run, 14 KettleBell Swing, 14 PullUp, 14 Front Squat, 200m Run, 12 KettleBell Swing, 12 PullUp, 12 Front Squat
This is WOD 2 for The Australian Hero Games week. We raised over $100 on Saturday during 'Wood' for The Commando Welfare Trust. The donation tin will be out again for this one. All donations are very much appreciated for this annual event.
Lance Corporal Mervyn McDonald, 30, and Private Nathanael Galagher, 23, were killed when their helicopter crashed in Helmand province in Afghanistan.
Monday 3 Dec - 25 Min AMRAP - 10 Box Jump, 20 OverHead Lunge Step (20/15), 30 Double Under, 1 Rope Climb
Every 5 mins complete 30 lateral jumps
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