CrossFit Darwin: 08/01/2013

Sunday 1 Sep - Open Gym 2-4pm

Pilates at 11am. We have a breezy space, mats, Sophie and sweet tunes. It's a beautiful hour!

Saturday 31 Aug - 8 Min AMRAP - 8 Toes To Bar, 16 Burpee. 8 Min AMRAP - 8 Dumbbell Snatch (20/15), 16 Box Jump. 8 Min AMRAP - 8 KettleBell Swing (24/16), 16 Lunge Step

3 Min Rest between AMRAP's

Friday 30 Aug - 50 Front Squat (40/30), 40 Power Snatch (40/30), 30 Front Squat, 20 Power Snatch, 10 Front Squat

Strength - Weighted Pullups, Weighted Dips

Thursday 29 Aug - 3 Rnds - Every 3 Mins Run 400m. 4 Rnds - Every 90sec Run 200m, 6 Rnds - Every 1 Min Run 100m

Wednesday 28 Aug - 1200m Run, 12 DeadLift (100/70), 12 KettleBell Swing (32/24), 12 GHD SitUp, 800m Run, 8 DeadLift, 8 KettleBell Swing, 8 GHD SitUp, 400m Run, 4 DeadLift, 4 KettleBell Swing, 4 GHD SitUp

Strength - DeadLift

Tuesday 27 Aug - 'Fran' - 21-15-9 - Thruster (40/30), PullUp

Don't forget to register for Candy Jam here. CrossFit Darwin has a team registered, join it!

Compare to 17 May

Strength - OverHead Squat

Monday 26 Aug - 5 Rnds - 3 Min AMRAP - 3 Power Clean (60/40), 6 Box Jump, 9 PushUp

The lovely ladies of 4pm
1 Min Rest between Rounds
Strength - Power Clean

Sunday 25 Aug - Open Gym 2-4pm

Miss any of the WOD's this week? Get it done at Open Gym!
Reminder, no Pilates today.

Saturday 24 Aug - 'Partner WOD' - 35 Min AMRAP - 100m Run, 10m Bear Crawl, 10m Broad Jump, 10 Plate Burpees

Adam B, Scotty and Michael J are all off to Brisbane this weekend for their CrossFit Level 1 Course. It is an excellent weekend, they will come back CF smart and pass it on to all of you!
There is NO PILATES on this Sunday, Sophie is away.

Friday 23 Aug - 20-15-10-5 PullUp, Squat, Dumbbell Press (15/10).

After each set 1 Rope Climb and 1 Wall Climb

Strength - Bench Press

If you don't have a pair of Nano's yet talk to Sam.

Thursday 22 Aug - 50-40-30-20-10 - Double Under, 10-8-6-4-2- Squat Clean Thruster (60/40)

Strength - Thruster

Wednesday 21 Aug - 'Kelly' - 5 Rnds - Run 400m, 30 Box Jump, 30 WallBall

Compare to 9 Feb

Tuesday 20 Aug - 7 Min AMRAP - 3 Power Clean (50/35), 3 Over The Bar Burpee, 6 Power Clean, 6 Over The Bar Burpee….increase by 3 reps each round until 7mins is up

Strength - Clean Complex

Monday 19 Aug - 5 Rnds - 1 Min Handstand PushUps, 1 Min Pistol Squats, 1 Min Knees To Elbows, 1 Min Rest

Nell is a daily inspiration to us all. Darwin's fittest baby is due in 5 weeks!
Strength - Push Press and Jerk

Sunday 18 Aug - Open Gym - 2-4pm

Pilates at 11am

Saturday 17 Aug - 10-1 - WallBall, Burpee, 10-1 - Box Jump, Dumbbell Snatch (20/15), 10-1 - KettleBell Swing (24/16) SitUp

There is a free intro session at CrossFit 11 Mile at 10am today (Saturday) with Aaron and Amy. Also, as of this Sunday, 11 Mile will kick off Open Gym sessions. The doors will be open from 10am-12 noon for you to lift, improve, WOD or hang out! Remember, your CFD membership is also an 11M membership so make the most of both boxes.

Friday 16 Aug - On The Minute 8 Mins - 1 Wall Climb, 6 Box Jumps. Rest 2 Mins. On The Minute 8 Mins - 1 Rope Climb, 6 Jumping Squat

Strength - Front Squat and Press

Thursday 15 Aug - 20 Min AMRAP - 5 Burpee PullUp, 10 Single Arm Dumbbell Thruster (15/10), 20 SitUp

The Candy Jam 5k Fun Run is on Saturday 14th Sep at 4pm, with an after party from 5pm. We have a CrossFit Darwin team, that you can join, when you register here. There is also an FB page you can check out here. Get in early and register incase it's a sell out! Should be a lot of colourful fun!

Wednesday 14 Aug - 5 Rnds - 1 Strict PullUp, 3 Strict Toes To Bar, 5 PushUps

Strength - DeadLift

Tuesday 13 Aug - 5 Min AMRAP - 7 Power Snatch (50/35), 7 Ring Dip. Rest 2 Mins. 5 Min AMRAP - 7 Snatch Grip DeadLift (50/35), 7 Toes To Bar

The August On Ramp group, graduated and ready to WOD!
Strength - Snatch Complex

Monday 12 Aug - 100 Double Unders then 21-15-9 Power Clean (50/35), Push Press (50/35) then 100 Double Unders

Strength - Weighted PullUps and Turkish Get Ups

Sunday 11 Aug - Open Gym 2-4pm

Good luck to anyone from CFD on the Mandorah to City ride today, bring on that beer at the finish line!

Saturday 10 Aug - 7 Min AMRAP - 400m Barbell Carry (20/15), Max Over the Bar Burpees. Rest 3 Mins. 6 Min AMRAP - 400m MedBall Carry, Max MedBall Cleans. Rest 3 Min. 5 Min AMRAP - 400m Plate OverHead Carry (15/10), Max OverHead Lunge Steps

Monday 5 Aug - 'Partner WOD' - 100 PushUps/DeadLift Hold (80/60), 100 Jumping Split Lunge/Ring Hold, 100 Double Under/PullUp Hold, 100 Box StepUps/HandStand Hold

Public Holiday - 8am and 3pm are the sessions today

Sunday 4 Aug - Open Gym 2-4pm

Saturday 3 Aug - 400m Run, 20 Burpee PullUp, 100 Squat, 15 Burpee PullUp, 100 SitUp, 10 Burpee PullUp, 100 Lunge Step, 5 Burpee PullUp, 400m Farmers Carry (16/12)

Yuki strong!
Free Intro Session at 10am

Friday 2 Aug - 100 OverHead Squat (40/30)