Saturday 1 Feb - 'Partner Rep for Rep' - 3 Min AMRAP of each of the following - 1 x Rope Climb, 20m Bear Crawl, 15m Sled Push, 20m Tyre Drag, 1x Tyre Flip, 50m Sprint, 100m Row

Intro Session at 10am Today

You will go rep for rep for 3 Mins, with your partner, before moving onto the next station. There will be 2 mins rest to transition between exercises. 

This weekend we have a number of athletes in Sydney competing in the Again Faster All Stars Comp. Best of luck MJ, Megan, Tash, Sammy, Adam H and Adam B,  also to the 11 Milers, Trent, Dan K, Fintan, Dani, Kiaya, Tasha and Jade. 

Friday 31 Jan - 3 Rnd - 7 Clean & Jerk (75/50), 14 WallBall

Team strategising time!
Strength - OverHead Squat

Thursday 30 Jan - 9 Min AMRAP - 6 Box Jump, 12 DeadLift (60/40), 24 DoubleUnder

Another group cleared for takeoff and ready to WOD!

Strength - Split Jerk

Wednesday 29 Jan - 0-10 Mins - 1RM Power Snatch, 10-18 Mins - Max Burpees, 18-24 Mins - 1 RM Power Clean, 24-28 Mins - Max Burpees, 28-30 Mins - Max MuscleUps

Well done to MJ, Renee, Rhys and Sammy who competed in the NTWA comp on Sunday.

Also, thanks to all who came along and supported, the reason the weights go overhead is because you guys are in the crowd cheering for us!

Tuesday 28 Jan - 1K Run, 21 HandStand PushUps, 600m Run, 15 Chest To Bar PullUps, 200m Run, 9 KettleBell Thruster (24/16)

Strength - Front Squat, Press

Monday 27 Jan - 'Partner 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

Each person does 25 Reps each, 1 person works while the other rests.

Session times today are 8am and 3pm. 

Sunday 26 Jan - Open Gym 2-4pm

Weightlifting Meet Today (Sunday), 11am, CF Top End, see you all there.
Happy Australia Day!

Tomorrow (Monday) is a Public Holiday. Session times are 8am and 3pm.

Saturday 25 Jan - 14 Min AMRAP - 1 Rope Climb, 7 Box Jump, 14 SitUp. Rest 5 Mins. 14 Min AMRAP - 1 Tyre Flip, 7 Plate Ground To OverHead (20/15), 14 OverHead Lunge Step

Bring shin protection for the rope climbs.

Tomorrow, Australia Day, NTWA will be holding the first weightlifting comp for 2014 at CrossFit Top End, 4/5 Whitte St, Winnellie. Starts at 11am so come on down, check it out and get your cheer on! 

Friday 24 Jan - 'The Gallagher and MacDonald' - 2 Rnds - Run 200m, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), Run 200m, 14 KettleBell Swing (24/16), 14 PullUp, 14 Front Squat (50/30), Run 200m, 12 KettleBell Swing (24/16), 12 PullUp, 12 Front Squat (50/30),

Compare to 5 Dec 2012

Lance Corporal Mervyn McDonald, 30, and Private Nathanael Galagher, 23, were killed when their helicopter crashed in Helmand province in Afghanistan, in August 2012.

Thursday 23 Jan - 3 Rnds - 5 Strict PullUp, 50 Double Under

Briant keeping everyones kids fit during the school holidays!

Strength - Hang Snatch and Bench Press
Congratulations to Sammy for scoring another CrossFit sponsorship, this time with AlphaFit. Check out their FaceBook page to read the announcement. 

Wednesday 22 Jan - 21-15-9 Knees To Elbows - 200m Farmers Carry (15/10) at the start of each round.

Strength - Back Squat

Tuesday 21 Jan - 'Mr Joshua' - 5 Rnd - 400m Run, 30 GHD SitUp, 15 DeadLift (110/75)

Monday 20 Jan - 100 Dumbbell Snatch (20/15), Every Minute on the Minute - 3 Burpee. 3 Min Rest. 75 Box Jump, Every Minute on the Minute - 2 Burpee. Rest 3 Mins. 50 OverHead Squat (40/30), Every Minute on the Minute - 1 Burpee

Session times for the Australia Day Public Holiday (Monday 27th Jan) will be 8am and 3pm

Sunday 19 Jan - Open Gym 2-4pm

This beautiful baby girl's name is Evelyn Hope, well done Craig and Jess, she is lovely!

There are a heap of old bands under the desk in the office/kids room. If anybody would like to stretch or practice pull-ups at home, feel free to grab one. There is nothing wrong with them, just sticky from the humidity so they have been replaced with new ones. 

Saturday 18 Jan - 'Team WOD' - 30 Min AMRAP - 1 Min Row, 10 Wall Ball, 10 SitUp

Free intro Session 10am today

Friday 17 Jan - 5 Rnds - 3 MuscleUp, 6 HandStand PushUp, 9 KettleBell Swing (32/24)

Thursday 16 Jan - 'Elizabeth' - 21-15-9 - Clean (60/40), Ring Dip

Strength - Hang Power Clean

Wednesday 15 Jan - 500m Row, 100 OverHead Lunge (15/10), 80m Plate Carry, 60 Lateral Jump, 40 Plate Ground to OverHead, 20 Burpee Onto Plate

Tuesday 14 Jan - 15 Min AMRAP - 5 PullUp, 10 Box Jump, 15 KettleBell Push Press (16/12)

Strength - Front Squat

Monday 13 Jan - 100 Double Unders then 3 Rnds - 10 Hang Power Snatch (40/30), 10 Over The Bar Burpee. Then 100 Double Unders

Strength - Press

Sunday 12 Jan - Open Gym 2-4pm

Welcome to the first On Ramp group for 2014.
Next weightlifting comp is Australia Day. This will be the first team comp that NTWA has held.
What does a team comp involve I hear you all ask. It means you can still enter as an individual lifter OR you can find 2 buddies and make a team of three (3 guys or 3 girls, no mixed teams this time). Your score will be your 3 scores added together (plus bonus points for any juniors on the team). This takes the pressure off doing it all alone and makes it a bit more fun!
Cost is $100 but that includes entry into all NTWA comps this year, location is CrossFit Top End, 4/5 Witte St, Winnellie. Start time 11am. Let me know before Friday if you would like to have a go.
So start organising your teams of 3 and get excited for the Aus Day comp!

Saturday 11 Jan - 'Partner WOD' - 10 Cluster (60/40), 200m Run, 10 Tyre Flip, 200m Run, 10 Burpee PullUp, 200m Run, 10 KettleBell Swing (32/24), 200m Run, 10 Rope Climb, 200m Run, 10 PushUp, 200m Run

Don't forget long socks for the rope climbs.
Free Intro Session at CrossFit 11 Mile today, 10am

Friday 10 Jan - 7-14-21-14-7 - Burpee, Toes To Bar

Strength - DeadLift

Thursday 9 Jan - 3 Rnds - 1 Min Chest To Bar PullUp, 1 Min Box Jump, 1 Min HandStand PushUp, 1 Min Pistol Squat, 1 Min Rest

Strength - Clean & Jerk

Wednesday 8 Jan - Run 1600m, Rest 3 Mins, Run 1200m, Rest 2 Mins, Run 800m, Rest 1 Min, Run 400m

Compare to 10 Jul

Tuesday 7 Jan - 7 Rnds - 3 Snatch (60/40), 10 WallBall

Strength - Snatch

Monday 6 Jan - 12 min AMRAP - 3 Power Clean (50/35), 6 Front Squat, 9 Push Jerk, 12 Lateral Jumps

Strength - OverHead Squat

Sunday 5 Jan - Open Gym 2-4pm

Sophie feeling the love at CrossFit Milton Keynes, UK

Saturday 4 Jan - 3 Rnds of each Exercise - 40sec Work, 20sec Rest - Row, WallBall, DoubleUnder, Toes To Bar, 10m Sprint, OverHead Lunge Step (20/15), KettleBell Thruster (16/12), SitUp

Intro Session at 10am
Greg and Nell at CrossFit Yeovil in the UK

Friday 3 Jan - Row 1K, 50 PushPress (40/30), 40 Burpee, 30 Hang Squat Clean (40/30), 20 Toes Thru Rings, 10 Press (40/30)

 

Congratulations to Lauren and her family on the arrival of Drew Alexandra, what a beautiful baby girl.

Strength - Weighted PullUp and Weighted Dip

Thursday 2 Jan - Rest Day

Last rest day. CFD is back to normal session timings from Friday. Look forward to seeing you all back for another big year of fitness and fun!