Friday 1st Mar - Press 5-5-5, Push Jerk 3-3-3, Split Jerk 1-1-1

Brendan in Japan at -17 degrees
Today is the official end of our February challenge. It wasn't that hard was it (except for those of us who went on holidays…..)! I encourage all of you to continue aiming for 3-4 points every day, even though it will no longer be recorded on the board. During the Friday session there will be the opportunity to redo the Challenge WOD, that you all did at the start of the month. If you don't get it done Friday then Sunday Open Gym would be a good time.

Thursday 28 Feb - 30 Min AMRAP - 400m Run, 30 OverHead Squat (60/40), 20 Knee To Elbow, 10 Turkish Get Up (16/12)

1x 1500m Row to be completed within the 30min AMRAP

Wednesday 27 Feb - 7 Min AMRAP - 3 Bar MuscleUp, 6 Front Squat (60/40), 12 Jumping Split Lunge

Strength - Hang Power Clean and Jerk
The link to register for The CrossFit Open Games is here. Register before Tuesday 5th March, once the first workout has been released it will be too late to register.

Tuesday 26 Feb - 'Fight Gone Bad' - 3 Rnds - Wall Ball (10ft/8ft), Sumo DeadLift HighPull (35/25), Box Jump (60/50cm), Push Press (35/25), Row

1 min per station, 1 min rest between rounds, score is total reps. 

Compare to 3 Nov

Strength - Back Squat

Monday 25 Feb - 600m Run, 21 Burpee PullUp, 21 Squat, 400m Run, 15 Burpee PullUp, 15 Squat, 200m Run, 9 Burpee PullUp, 9 Squat

Strength - Power Snatch and Hang Snatch

Sunday 24 Feb - Open Gym 2-4pm

Saturday 23 Feb - 'Filthy Fifties' - 50 Box Jumps, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Hi Henry!

Friday 22 Feb - 10 Rnds - 10 DeadLift, 10 PushUp

Strength - Power Snatch

Thursday 21 Feb - 3 Rnds - 30 Shoulder Tap, 10m HandStand Walk, 3 Rope Climb

Wednesday 20 Feb - 20 Min AMRAP - 20 WallBall, 20 KettleBell Snatch (16/12), 400m Run

Tuesday 19 Feb - 10-1 - Toes To Bar, Goblet Squat (12/8), Double Under

Strength - Front Squat

Monday 18 Feb - Max reps in 2 minutes of the following - Row (calories), KettleBell Swing (24/16), Pistol Squat, HandStand PushUps, MuscleUps, OverHead Lunge Steps (20/15), MedBall Clean

Score = Total Reps

Strength - Back Squat

Sunday 17 Feb - Open Gym 2-4pm

Saturday 16 Feb - 'Angie' - 100 PullUps, 100 PushUps, 100 SitUps, 100 Squats

Friday 15 Feb - 'Elizabeth' - 21-15-9 Squat Clean, Ring Dip

Strength - Press

Thursday 14 Feb - 800m Run, 21 Burpee PullUp, 400m Run, 15 KettleBell Sumo DeadLift HighPull (32/24), 200m Run, 9 Thruster

Strength - Clean
Here is Mel on her Level 1 CF Trainers Course in London. I hope she is looking forward to getting back to Darwin to start coaching us!

Wednesday 13 Feb - 'Swinging Annie' - 50-40-30-20-10 Double Under, KettleBell Swing (24/16), SitUp

This is Sam at The Again Faster Comp on the Gold Coast last weekend. Her team came 2nd out of 11 in the Rx'd category. 

Tuesday 12 Feb - OverHead Squat 5-5-5, Back Squat - 3-3-3, Front Squat - 1-1-1

Monday 11 Feb - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Strength - DeadLift

Sunday 10 Feb - Open Gym 2-4pm

Was great having Wes from Tokyo visit this week, even better was that he got his first bar muscle up!

Saturday 9 Feb - 'Kelly' - 5 Rnds - 400m Run, 30 BoxJump, 30 WallBall

Good luck to Sammy D competing in the Again Faster comp on the Gold Coast this weekend. Go Sam! 

Friday 8 Feb - 'Amanda' - 9-7-5 MuscleUp, Snatch (60/40)

Strength - Snatch
**News Flash** As of 11th Feb (this Monday) 7pm sessions are back for Mondays, Tuesday and Wednesdays.

Thursday 7 Feb - 3 x 1min AMRAP - Burpee Box Jump, 3 x 1min AMRAP - PullUps, 3 x 1min AMRAP - Shoulder to OverHead (50/35)

Rest 1 min each round
I hope the Healthy Living Challenge is going well for everyone who has signed up for it. Remember you still need recovery days (from working out) and the occasional meal that breaks the rules. This is meant to be a sustainable way of life so don't think yourself a failure if you are posting days with 2 or 3 points out of 4. An entire month of 4 points each day is not a life!

Wednesday 6 Feb - 'Barbell Complex' - 5 Rnds - 5 DeadLift, 5 HangPower Clean, 5 PushPress, 5 Front Squat

Mel Crossfitting her way around Italy!

Rest as required between rounds. 

Score is total weight for 5 rnds

Compare to 8 Nov

Tuesday 5 Feb - 400m Farmers Carry (15/10), 50 Lateral Jump, 30 Burpee, 40 Lateral Jump, 20 Burpee, 30 Lateral Jump, 10 Burpee, 400m Farmers Carry (15/10)

Compare to 17 Sep

Strength - OverHead Squat and Snatch Balance

Monday 4 Feb - 5 Rnds - In 1 minute complete 7 Power Clean (70/50) then max jumping split lunge.

Rest 1 min between rounds. 

Strength - Power Clean and Front Squat

Sunday 3 Feb - Open Gym 2-4pm

The CrossFit Open Games begin 6th Mar. 

CrossFit HQ will release one WOD a week for 5 weeks. We will do this WOD every Friday. Each person then enters their score online to see how you rank against every other CrossFitter IN THE WORLD!! It is an awesome comp, EVERYONE can do it, even all those in their first month of CrossFit! To enter click here. Go to the 'Compete Here' tab and fill out your details, select CrossFit Darwin as your team. Cost is $20. We will be doing the WOD anyway so you may as well register! If you have any questions feel free to ask any of the trainers.

Saturday 2 Feb - 'Partner WOD' - 5 Rnds - 20 Burpee, 20 PullUp, 20 Box Jump, 20 KettleBell Sumo DeadLift (32/24) 20 SitUp, 20 DoubleUnder

Partners alternate every 5 reps while the other rests.