Tuesday 1 Apr - 'Karen' - 150 WallBalls

Strength - Hang Power Clean

This is not an April Fools joke, we really are doing 150 wall balls!

The afternoon sessions, this Wednesday, will be 4pm, 5:30pm and 7pm (no 5pm or 6pm).

We had to change the schedule as we are hosting 2 Blood Sweat and Fears Promotional Teams, who are participating in a 4 week training program, to prepare for the race. CFD is their first session, as they make their way around the different gyms in and around Darwin. Whoever turns up for the 5:30pm session will join in on the action I have planned for our visitors, I guarantee it will be fun! 

Monday 31 Mar - 'Nate' - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Compare to 22 Oct

Strength - OverHead Squat

Sunday 30th Mar - Open Gym 2-4pm

Open Gym is your last chance to get 14.5 done! 

Saturday 29 Mar - Open WOD 14.5 - 21-18-15-12-9-6-3 - Thruster (43/30), Over The Bar Burpee

Our final Open Games WOD for 2014. 

No time limit on this one, just get it done as quickly as possible! 

Utter Nutter will be there with coffee and food. 

Doors will open 1/2 an hour before the session times, so you can get in early and mobilise.

Friday 28 Mar - 1RM Weighted PullUp, 3RM Front Squat, 5RM Bench Press

Thursday 27 Mar - 1K Row, 10 Hang Snatch (40/30), 15 Toes Thru RIngs, 20 Box Jump, 25 WallBall, 30 PushPress (40/30)

Strength - Hang Snatch

Wednesday 26 Mar - 6 Min AMRAP - 3,6,9,12 etc - Squat Clean (60/40), HandStand PushUp, KettleBell Swing (32/24)

Strength - Clean & Jerk
Another games WOD done, 1 to go!
Great work to all of you on the 14min AMRAP last Saturday, a true test of work capacity and skill!
Burpees next week or is that too obvious?

Tuesday 25 Mar - 21-15-9 Chest To Bar PullUp, DeadLift (100/70)

Strength - DeadLift

Northern Territory's CrossFit community came together on Sunday to battle it out in the beautiful Cullen Bay Marina at the annual Dragon Boat Regatta. CrossFit Palmerston dominated every race and took away the trophy at the end of the day. 11 Mile somehow managed to sneak away from both the CrossFit Darwin teams in the last race, which left us with 100 burpees on the bank, to the delight of the crowd! Thanks to everyone who made the day so much fun. See you all next year!

Monday 24 Mar - 10 Min AMRAP - Thrusters (40/30). Every Minute, On The Minute 6 Over The Bar Burpees. Rest 3 Mins. 10 Min AMRAP - Dumbbell Snatch (20/15). Every Minute On The Minute 6x 10m Shuttle Sprint

Strength - Thruster

Sunday 23 Mar - Open Gym 2-4pm

The Annual Darwin Dragon Boat Regatta is on today. CFD and 11 Mile both have teams entered. Come on down to Cullen Bay (the Kahlin Oval side) and cheer us on, anytime between 10am and 2pm. If you have put your name down on a team be there at least 10mins early to register.

Also, if you need to do 14.4 get it down at Open Gym, anytime between 2pm and 4pm

Saturday 22 Mar - Open WOD 14.4 - 14 Min AMRAP - 60 Calorie Row, 50 Toes To Bar, 40 Wall Ball (9kg,10ft/6kg,9ft), 30 Clean (61/43), 20 MuscleUp

Another beauty from CFHQ!

WOD will be briefed at 8am and 3pm, doors will open 30mins prior to each session. 

Just when you thought the day couldn't get any better Utter Nutter's pop up stand will be there with Bullet Proof Coffee for pre WOD and delicious treats and icy poles for post WOD!

Friday 21 Mar - 400m MedBall Carry, 400m Farmers Carry (24/16), 400m Barbell OverHead Carry (20/15), 400m Run

Thursday 20 Mar - 500m Row then 3 Rnds - 6 Burpee PullUp, 12 PushPress (35/25), 18 Box Step Up

Strength - Bench Press and Snatch

Wednesday 19 Mar - 100m Run, 100m Lunge Walk, 50 SitUp, 50 MedBall Clean, 25 SumoDeadLift HighPull (32/24), 25 Knees To Elbows

Strength - Back Squat

Tuesday 18 Mar - 3 Rnd - 10 Clean & Jerk (50/35), 15 Lateral Jump, 10 PushUp, 1 Min Rest

Strength - Push Jerk and Split Jerk
Don't forget to enter your 14.3 scores tonight!

Monday 17 Mar - 4 Min AMRAP - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder. Rest 2 Mins. 6 Min AMRAP - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder. Rest 3 Mins. For Time - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder

Sunday 16 Mar - Open Gym 2-4pm

If you still need to do WOD 14.3 come in to Open Gym and get it done.
Monday is not an option to do 14.3, unless you have a valid reason why you could not make it in on the weekend i.e. emergency services shift worker. 

Saturday 15 Mar - Open WOD 14.3 - 8 Min AMRAP - 10 DeadLift (61/43), 15 Box Jump, 15 DeadLift (84/61), 15 Box Jump, 20 DeadLift (102/70), 15 Box Jump, 25 DeadLift (125/84), 15 Box Jump, 30 DeadLift (143/93), 15 Box Jump, 35 DeadLift (166/102), 15 Box Jump

The WOD will be briefed at 8am. Heats will kick off at 8:15am. If you want to get yourself in an early heat be there early. Doors will open at 7:30am. Same goes for the 3pm session, doors will open at 2:30pm

Utter Nutter will be back serving us delicious guilt free treats but this week it gets better. They will also be serving bullet proof coffee at the 8am session. Just what we need to give those box jumps some extra bounce!
11 Mile has an intro session today at 10am, if you have any friends interested in starting CrossFit send them out to 2/104 McKinnon Rd, Pinelands

Friday 14 Mar - 1RM Snatch Balance. 1RM Turkish GetUp. 1RM Weighted Pistol Squat

The calm before the run

Thursday 13 Mar - 3 Rnd - 1 Weighted PullUp, 2 Wall Climb, 3 Rope Climb, 10 Pistol Squat, 20 SitUp, 30 Squat

Drew keeping a close eye on Mum!
Strength - Weighted PullUp

Wednesday 12 Mar - 25 Min AMRAP - 200m Run, 10 Squat Clean (60/40), 10 DeadLift (60/40), 400m Run, 10 Squat Clean, 10 DeadLift

Strength - Clean
Power is back on at CFD, all afternoon sessions will be running as normal

Tuesday 11 Mar - 30 MuscleUp. 3 Mins Rest. 7 Rnds - 30 Double Under, 7 PushPress

Strength - Power Clean and Push Press

14.2 was tough. OverHead Squats favour the flexible and chest to bar pull-ups are generally not a movement that people can master with only a few months of CrossFit under their belts. However, the effort displayed by so many of you over the weekend was extremely inspirational. So many people got their chest to the bar for the first time ever and then did more! For some getting the weight overhead was a first, then to squat it 10 times, very cool! Of course it was really good to see the more experienced athletes break into the 2nd and 3rd time brackets, they work hard all year and do well. However, the real magic is happening in the quiet corners where new boundaries are being pushed and previously unthinkable actions are achieved. Thanks CFD.

Monday 10 Mar - 2 Rnds - 1 Min Row, 1 Min WallBall, 1 Min Burpee, 1 Min Box Jump, 1 Min KettleBell Swing (24/26), 1 Min 10m Sprints, 2 Min Rest

Strength - Front Squat

Sunday 9 Mar - Open Gym 2-4pm

Open Gym is a chance to get the 14.2 WOD done or re do it if you would like the chance to get a better score. Or you can come in and work a lift, practice a skill or just hang out!

Saturday 8 Mar - 'Open WOD 14.2' - Every 3 minutes for as long as possible complete: From 0:00-3:00 - 2 Rounds of: 10 OverHead Squats (43/29), 10 Chest-to-Bar Pull-ups. From 3:00-6:00 - 2 Rounds of: 12 OverHead Squats, 12 Chest-to-Bar Pull-ups. From 6:00-9:00 - 2 Rounds of: 14 OverHead Squats, 14 Chest-to-Bar Pull-ups, and so on, following the same pattern until you fail to complete both rounds

Utter Nutter will have a stand set up during the 8am and 3pm WOD selling icy poles and snacks that are both delicious and not at all bad for you! Some clean fuel to get us through 14.2!

Friday 7 Mar - 3 Rnds - 10m HandStand Walking, 10 WallBall SitUp, 10 Inverted Burpee, 300m Row

These guys finished On Ramp tonight. If you see any of them at CFD on Saturday, during the madness that will be 14.2, make sure you help them out.

Thursday 6 Mar - 10 OverHead Squat (60/40), 20 Dumbbell Snatch (25/20), 30 Pistol Squat, 40 KettleBell Swing, 50 DoubleUnder, 200m Farmers Carry (25/20)

JP proving that consistency equals results!

Strength - OverHead Squat

Wednesday 5 Mar - 'Tabata' - Toes To Bar, Tyre Flips, Burpee, DeadLift (100/70)

Strength - DeadLift

Tuesday 4 Mar - 7 Min AMRAP - 7 Clean & Jerk (70/50), 3 Wall Climb. Then 30 Box Jump, 30 WallBall, 30 Knees To Elbows

Strength - Power Clean

Monday 3 Mar - In 4 Mins - Run 400m, Max Squat Clean (75/50). Rest 3 Mins. In 4 Mins - Run 400m, Max Burpee MuscleUp. Rest 3 Mins. In 4 Mins - Run 400m, Max HandStand PushUps

Strength - PushPress

Well done to everyone who completed 14.1 over the weekend. So many of you exceeded your own expectations and achieved great scores. If you completed the WOD but have not registered yet you still can, today is the last day for registrations. If you have not submitted your score yet do that today also. If you still need to do 14.1 lunch time session today (Monday) is your last chance.

 Thanks to everyone for making Saturday so much fun, for going hard and cheering loudly. We have 4 more Saturdays to go, bring on the next one! 

Sunday 2 Mar - Open Gym 2-4pm

If you still need to do Open WOD 14.1 get it done at Open Gym. 

If you have not registered or submitted your score yet then do that here. There is also a CrossFit Games App where you can register, submit scores and keep an eye on the leaderboard!