Saturday 1 Mar - 'Open WOD 14.1' - 10 Min AMRAP - 30 Double Under, 15 Power Snatch (35/25)

CFD doors will open 30mins before each session so you can get in early and mobilise. Those who get there earliest will be put in heats first, so if you need to get away early tomorrow get in early to get your name down first! Feel free to come down and cheer everyone on even if you are not doing the WOD at that time. 

Free Intro Session 10am.

Friday 28 Feb - 1 x 100m Bear Crawl. 2 x 500m Row. 3 x 400m Run

Brendan and Linda are off travelling for a year. Well done on 2 1/2 years of consistent training at CFD! Enjoy your adventures guys, hopefully you will return to Darwin and train with us again in the future.
Today is a 'keep your body moving' WOD in preparation for the Open WOD on Saturday.

Thursday 27 Feb - 'Partner WOD" - 1-5 Ring Dip, 10-15 OverHead Lunge (20/15), 1-5 Strict PullUp, 10-15 SitUp, 1-5 Toes Thru Rings, 10-15 Box Jump

All the details on how The CrossFit Open Games 2014 will go down at CFD are on the whiteboard.

 It is going to be a hectic, rewarding, fun 5 weeks for everyone.

Register here to make sure you are a part of the action!

Wednesday 26 Feb - 5 Rnds - 30 Double Under, 3 Wall Climb, 1 Rope Climb

Strength - Thruster

Tuesday 25 Feb - On The Minute for 10 Mins - Odd - OverHead Squat (50% of your 1RM), Even - Rest. On The Minute for 10 Minutes - Odd - WallBall, Even - Rest. On The Minute for 10 Minutes - Odd - Chest To Bar PullUp, Even - Rest. Then 3 Minutes of Burpees, 2 Minutes of PushUps, 1 Min of DoubleUnders

Nola Giblin at the end of a Tough Mudder type event over the weekend, good one Mum!

Monday 24 Feb - 6 Rnds - 6 Power Clean (60/40), 3 PushPress. Rest 2 Mins. 3 Rnds - 3 Power Clean, 6 PushPress

Don't let go of the pullup bar mid kip or you will spend your Saturday afternoon in RDH doing pistols!

For anybody who loves cheesecake (who doesn't) check out Mel's Raw Delights here via FB. The cakes are all gluten, dairy and sugar free. You can order as much or as little as you like and have it delivered to CFD. Just send Mel a PM via the link, email or call. A few of us got a taste test after the 3pm session on Saturday and they are SO GOOD!

Strength - Back Squat

Sunday 23 Feb - Open Gym 2-4pm

Saturday 22 Feb - 'Jonesworthy' - 80-64-50-32-16-8 - Squat. 40-32-25-16-8-4 - KettleBell Swing (24/16). 20-16-12-8-4-2 - PullUp

Friday 21 Feb - 2 Rnds - 1 Rope Climb, 10 HandStand PushUp, 10 GHD SitUp, 10 Strict Toes To Bar, 50 SitUps

Thursday 20 Feb - 5RM Press, 3RM Push Press, 1RM Push Jerk

Wednesday 19 Feb - 'Running Fran' - Run 800m, 21 Thruster (40/30), 21 PullUp, Run 400m, 15 Thruster, 15 PullUp, Run 200m, 9 Thruster, 9 PullUp

Tuesday 18 Feb - 21-15-9 - SumoDeadLift (100/70), RingPushUps

Strength - SumoDeadLift

Monday 17 Feb - 50 KettleBell Swing (24/16), 40 Goblet Squat, 30 KettleBell OverHead Lunge Step, 20 KettleBell SumoDeadLift HighPull, 10 KettleBell Snatch

Strength - Snatch Balance and OverHead Barbell Lunge

Sunday 16 Feb - Open Gym 2-4pm

Saturday 15 Feb - 800m Run, 100 KettleBell Swing (24/16), 800m Run, 100 SitUp, 800m Run, 100 Dumbbell PushPress (15/10), 800m Run, 100 Lateral Jump

Friday 14 Feb - 10 HandStand PushUp, 200m Run, 20 Pistol Squat, 200m Run, 30 PullUp, 200m Run, 40 Box Jump, 200m Run, 50 OverHead Lunge (20/15), 200m Run

Steph made it to CrossFit Whistler!
Compare to 13 Sep

Strength - Weighted Dips

Thursday 13 Feb - 'OPT Flight Simulator' - Double Unders - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

StrongMan Certification in NZ last weekend

Compare to 6 Sep

Strength - Weighted PullUps

Wednesday 12 Feb - 3 Rnd - 1 Min Row, 1 Min Rest. 3 Rnd - 1 Min Wall Climb, 1 Min Rest. 3 Rnd - 1 Min WallBall, 1 Min Rest. 3 Rnd - 1 Min Toes To Bar, 1 Min Rest.

Compare to 11 Sep

Tuesday 11 Feb - 21-18-15-12-9-6-3 - Burpee, SitUp, Squat, Dumbbell Snatch (20/15)

The Team competing in Sydney last weekend, great work guys!
Compare to 19 Oct

Monday 10 Feb - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Look out for the newest batch of CFDers!
Compare to 22 Nov
Strength - Turkish GetUp and Jerk

Sunday 9 Feb - Open Gym 2-4pm

Saturday 8 Feb - 'Team WOD' - Row 10k as a team. Max Box Jumps, Max KettleBell Swing, Max Plate Ground to OverHead

Friday 7 Feb - Death By - 10m Sprints, Dumbbell Press (15/10), Ring Dip, Burpee PullUp

2 Reps in the first minute, 4 reps in the second minute, 6 reps in the third minute and so on until you can no longer perform the number of reps required for that minute. 

Thursday 6 Feb - 'Kalsu' - 100 Thrusters (60/40). Every Minute on the Minute 5 Burpees

Wednesday 5 Feb - 3 Rnd - 200m Row, 20 Pistol Squat, 2 Rope Climb, 200m Run

Strength - Hang Clean

Tuesday 4 Feb - On The Minute For 5 Mins - 1 DeadLift (60/40), 1 Power Clean, 1 Front Squat, 1 Shoulder To OverHead, then 3 Min AMRAP - 1 DeadLift (60/40), 1 Power Clean, 1 Front Squat, 1 Shoulder To OverHead. 2 Min Rest. On The Minute For 5 Mins - 1 KettleBell Snatch (24/16), 1 KettleBell OverHead Squat, 1 KettleBell Front Squat, 1 KettleBell Swing then 3 Min AMRAP - 1 KettleBell Snatch (24/16), 1 KettleBell OverHead Squat, 1 KettleBell Front Squat, 1 KettleBell Swing

Strength - DeadLift

Monday 3 Feb - 5 Rnds - 30 Sec Power Snatch, 30 Sec Rest. 5 Rnds - 30 Sec PullUps, 30 Sec Rest. 5 Rnds - 30 Sec MedBall Clean, 30 Sec Rest

The crazy weather on Saturday didn't stop everyone coming in for a rockin' outdoor WOD!
Strength - Press

Sunday 2 Feb - Open Gym 2-4pm