Saturday 1 Jun - 'LumberJack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Box Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

Friday 31 May - 21-15-9 KettleBell Snatch (24/16) (right arm), Pistol, KettleBell Snatch (left arm), Lateral Jump

Az won the max Double Unders in 1 min spectator challenge at the regionals, of course he did!

Thursday 30 May - 30 Muscle Ups

Compare to 22 Nov

Wednesday 29 May - 10-1 Clean and Jerk (60/40), 1-10 Ring PushUp

Strength - Clean & Jerk

Tuesday 28 May - 100 WallBall, 75 Double Under, 50 SitUp, 25 Dumbbell Snatch (20/15)

Strength - Press

The leader-board at the end of day 3 for the individual females, well done Sam (24th) and Lisa (19th), what a solid effort from both of you across all 7 WOD's, way to represent the NT!!

Monday 27 May - 12 Min AMRAP - 6 Burpee PullUp, 12 Box Jump, 24 OverHead Lunge Step (15/10)

Strength - Front Squat

Sunday 26 May - Open Gym 2-4pm

Here is Jane's mum competing in the North Face 100 last weekend. It is a 100k race through The Blue Mountains. Jane's mum is 58!! She finished in 14 hours and 24mins and won the female veterans category, awesome work Jane's mum! 

Saturday 25 May - 'Filthy 50's' - 50 Box Jump, 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

Compare to 23 Feb
The Mandorah to Darwin Bike Ride (125km) is on Sunday 11th August. This is still a while off but it sold out early last here so register here now to avoid missing out!

Friday 24 May - 'Griff' - 800m Run, 400m Backward run, 800m Run, 400m Backward Run

Strength - Power Clean
Above are Sammy's regional WOD's for this weekend. I will provide constant updates on how she is going on our FB page. Good luck SAM!!!!!!!!!!!

Thursday 23 May - 'Tabata Sets' - Toes To Bar, Goblet Squat (24/16), Ring Dip, KettleBell SumoDeadLift HighPull (24/16)

Henry in great form at the last weightlifting comp.

 If you are interested in entering in the next one, in 2 months time, let me know. The amount you lift or the experience you have is irrelevant, these comps are for everybody interested in having a go!

Wednesday 22 May - 'Annie' - 50-40-30-20-10 - Double Under, SitUp

Tuesday 21 May - 50 KettleBell Swing (24/16), 10 HandStand PushUp, 500m Run, 40 KettleBell Swing, 8 HandStand PushUp, 400m Run, 30 KettleBell Swing, 6 HandStand PushUp, 300m Run, 20 KettleBell Swing, 4 HandStand PushUp, 200m Run, 10 KettleBell Swing, 2 HandStand PushUp, 100m Run

The NT City 2 Surf is on Sunday 2 Jun. Enter here. When you enter in your details select 'Team CFD' as your team, the password is 'elite' (thanks Sarah for setting that up)! Distance is 12k, cost is $60.

Monday 20 May - Snatch Pull 5-5-5, Hang Power Snatch 3-3-3, Snatch 1-1-1

Thanks to CrossFit Top End for hosting the weightlifting comp on Sunday, it was a great meet. 

Next one will be at CrossFit 11 Mile, Sunday 21st July so start training!

Sunday 19 May - Open Gym 2-4pm

Saturday 18 May - 5k Run - Lake Alexander, East Point

Both the 8am and 3pm sessions will be a 5k Run at Lake Alexander. We will meet in the car park at the play ground. If you are keen for breakfast, after the 8am session, we will head down to the Cool Spot Cafe. 

Friday 17 May - 'Fran' - 21-15-9 Thruster (40/30), PullUp

Strength - Thruster
Best of luck with your move to Alice Springs Sal, come back and visit us often!

Thursday 16 May - 4 Rnds - 1 Min Row, 1 Min Rest, 1 Min Double Under, 1 Min Rest, 1 Min Shuttle Runs, 1 Min Rest, 1 Min Ride, 1 Min Rest

Wednesday 15 May - 30 Hang Power Clean (50/35), 30 Shoulder To OverHead, 30 Back Squat, 30 Front Rack Lunge

5 Burpees every time you put the bar down

Tuesday 14 May - 'Partner WOD' - 18 Min AMRAP - 20 PullUp, 20 PushUp, 20 SitUp, 20 Squat

While one partner runs 200m the other does the reps, partners swap over every 200m. 

Monday 13 May - 6 Rnds - 40 sec work, 20 sec rest - Box Jump, Wall Climb

Strength - Back Squat

Sunday 12 May - Open Gym 2-4pm

Saturday 11 May - 10 Rnds - Run 200m, 5 PullUp, 5 Burpee, 5 WallBall, 5 Tyre Flip

There are intro sessions at CrossFit Darwin and CrossFit 11 Mile today, both at 10am.
Saturday is the last day to see Ella (pic), on the trapeze, in the show The Lion Tamer. Get tickets here.

Friday 10 May - 20 Min AMRAP - 2 Rope Climb, 4 Power Snatch (50/35), 6 GHD SitUp, 8 Power Clean (50/35), 10 Squat

"The Dumbellz' at the last obstacle

Thursday 9 May - 'Diane' - 21-15-9 DeadLift (100/70), HandStand PushUp

'The Half Browns' limbering up!

Compare to 2 Jan
The next NTWA weightlifting comp will be held at CrossFit Top End Sunday 19th May. Registrations close 1 week prior so if you would like to enter please let me know before Friday lunch time

Wednesday 8 May - 4 Rnds - 7 Clean and Jerk (75/50), 7 Ring Dips, 200m Run

CFD's resident actor, Ella, is starring in 'The Lion Tamer' at Browns Mart now until Saturday, don't miss it!

Tuesday 7 May - On The Minute for 8 Minutes - Dumbbell Press, PushUp

Strength - Dumbbell Press, Weighted PullUp and Weighted PushUp

Monday 6 May - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Compare to 11 Feb
Session times today are 8am and 3pm
Strength - Weighted Box StepUp
Have plenty of BS&F photos, I will keep them coming over the next week!
Well done to all you who represented CFD in the 10k, 21k and individual events. Using the fitness we build every day in the gym, to do something like that, is what it is all about! 

Sunday 5 May - Open Gym 2-4pm

Session times, for the public holiday on Monday, will be 8am and 3pm

Saturday 4 May - 60-30-15 - Double Under, SitUp, Dumbbell Snatch (15/10), OverHead Lunge Step (20/15), Box Jump

Good luck to all those who will be battling it out on the 10k or 21k Blood Sweat and Fears course today, it should be a lot of fun!!

Friday 3 May - DeadLift - 1-10, 1-20, 1-30

Team 11 Mile! 

All CrossFit Darwin members are welcome to train at CF11M anytime. Get out there and give those monkey bars a go!

Thursday 2 May - 5 Min AMRAP - 6 Sumo DeadLift HighPull (32/24), 6 Burpee Box Jump

Strength - Back Squat, Front Squat, OverHead Squat