Thursday 1 Jan - Happy New Year CFD! 'Carse' - 21-18-15-12-9-6-3 - Squat Clean (50/35), Box Jump, Double Under, DeadLift (100/70)

CFD will open at 8:30am today, 1st Jan. 'Carse' will begin at 9am. This is not a coached session.  If you are keen to begin 2015 with a WOD be there at 8:30, roll out, warm up, set up and be ready to WOD by 9am!

Compare to 1 Jan 2014

Wednesday 31 Dec - 10 Min AMRAP - 'Annie' - 50-40-30-20-10 - DoubleUnder, SitUp. Rest 5 Min. 6 Min AMRAP 'Fran' - 21-15-9 - Thruster (40/30), PullUp. Rest 5 Min. 2 Min AMRAP - 'Grace' - 30 Clean & Jerk (60/40)

8am and 3pm only

Tuesday 30 Dec - Every Minute On The Minute - 6 Mins - Odd - 5 Chest To Bar PullUp, Even - Max Burpees. Rest 2 Min. Every Minute On The Minute - 6 Mins - Odd - 10 WallBall, Even - Max Double Unders

Strength - Bench Press and Turkish Get Up

Monday 29 Dec - 3 Rnds - 4 Min AMRAP - Row 500m then 6 KettleBell Thruster (16/12), 3 Box Jump (70/60)

Strength - Hang Snatch

Sunday 28 Dec - Open Gym 2-4pm

Saturday 27 Dec - 21-15-9 - Power Snatch (40/30), Toes To Bar. 15-10-5 - Dumbbell PushPress (20/15), Dumbbell Snatch (20/15). 3-2-1 - Rope Climb, Trye Flip

Strength - Power Snatch

Friday 26 Dec - Run 800m then 3 Rnds - 12 Ring PushUp, 24 Plate Ground To OverHead (20/15) then Run 400m

Strength - Hang Power Clean

8am and 3pm sessions only

Thursday 25 Dec - 'Merry Xmas'

Wednesday 24 Dec - 'CFD 12 Days of Christmas' - 1 Muscle Up (or Wall Climb), 2 Clean and Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)

8am and 3pm only
Compare to 21 Dec

Tuesday 23 Dec - 3 Rnds - 50m Bear Crawl, 50m Broad Jump, 50m OverHead Lunge Step (20/15)

Strength - Split Jerk

Monday 22 Dec - 20 Burpee PullUp, 20 Burpee Box Jump, 20 Inverted Burpee with HandStand PushUp

The last On Ramp group for 2014

Strength - Front Squat and Weighted Dip

Sunday 21 Dec - Open Gym 2-4pm

Daly and Jacinta checking out Fremantle's newest box, CF Avada

Saturday 20 Dec - 'Partner WOD' - Tabata (16 Rnds of each) - Box Jump, Hang Power Clean (50/35), SitUp, 10m Sprint.

The latest batch of CFD shirts and singlets have landed!

Friday 19 Dec - Open WOD 11.4 - 10 Min AMRAP - 60 Bar Facing Burpee, 30 OverHead Squat (55/40), 10 MuscleUp

Annie, Megan and Sonia taking over S2S CrossFit in Bali! 

Strength - OverHead Squat

Thursday 18 Dec - 5 Rnds - 30 Sec Work, 30 Sec Rest - DeadLift (90/60), PushUp. Rest 3 Min. 4 Rnds - 30 Sec Work, 30 Sec Rest - KettleBell Swing (32/24), Squat. 3 Min Rest. 3 Rnd - 30 Sec Work, 30 Sec Rest - WallBall, Chest To Bar PullUp

Team CFD 26th place at The Allstars Final 2014

Wednesday 17 Dec - 50 Cal Row, 2 Min Rest, 40 Cal Row, 90 Sec Rest, 30 Cal Row, 1 Min Rest, 20 Cal Row, 30 Sec Rest, 10 Cal Row

Strength - Back Squat

Tuesday 16 Dec - 30 Squat Clean (60/40), 30 GHD Back Extension, 30 HandStand PushUp, 10 Wall Climb, 10 x10m Lunge Step, 10 Strict PullUp

Combined teams from 11 Mile, TopEnd and CFD competed in the Dragon Boat Regatta on Sunday, coming away with a 2nd place trophy for the mixed team and all female team events. Well done everyone, what an excellent day!
Strength - Weighted PullUp

Monday 15 Dec - 4 Rnds - 50 Double Under, 15 Knees To Elbows

Strength - Press and Dip

Sunday 14 Dec - Open Gym 2-4pm

Saturday 13 Dec - 2 Rnds - 1 Min KettleBell Swing, 2 Min Box Jump, 3 Min WallBall, 1 Min SumoDeadlift High Pull (32/24), 2 Min Box Step Up, 3 Min MedBall Clean. 3 Min Rest

Tomorrow (Sunday) is the Dragon Boat Regatta. If you would like to participate then be at Cullen Bay, (the Khalin oval side) at 10am (with $15 to register). There are 10 people to a boat. If we get 20+ people there will be 2 teams, If we have between 10-19 then we will cycle people through as there are a few races over 4 hours. Feel free to turn up even if you haven't put your name on the whiteboard, the more we get the better! This is a fun event and gives us a chance to use our fitness outside of the gym. Do it!

Friday 12 Dec - 10-8-6-4-2 - Power Clean (50/35), Front Rack Lunge, PushPress

 Faith and Wes competed in their first Olympic weightlifting comp last weekend at CFD. They did a great job overcoming the nerves and lifted really well. The next NTWA meet will be a 3 person team comp on the Australia Day long weekend. Let me know if you are interested in competing.

Strength - Barbell Complex

Thursday 11 Dec - 3 Rnds - 15 KettleBell Snatch (right arm) 24/16, 15 KettleBell Snatch (left arm), 200m Run

Strength - Hang Clean

Wednesday 10 Dec - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp. 15 Squat. OR 'Mary' - 5 HandStand PushUp, 10 Pistol Squat, 15 PulUp

 All of the NT competitors and supporters at this years Again Faster AllStar Final on the Sunshine Coast. Out of 57 teams we represented very well with TopEnd 17th, Darwin 26th and 11Mile 55th!

Compare to 26 Jul

Tuesday 9 Dec - 3RM Front Squat, 3RM PushJerk, 3RM DeadLift

Monday 8 Dec - 3 Rnd - 1K Row, 1K Run, 100 Double Under

Sunday 7 Dec - Weightlifting Comp from 11am. No Open Gym today

Come on down from 11am Sunday and support those lifting in the last NTWA comp for the year

At the end of day 1 at The Allstars Comp on the Sunshine Coast the CrossFit Darwin team is in 24th spot out of 57 teams. This is far better than we expected so we are very excited for day two. Check out the leader board here

Saturday 6 Dec - 30-20-10 - PushUp, KettleBell Swing (24/16), Box Jump. 15-10-5 - 10m Sprint, Row (cal), Burpee. 3-2-1 - Rope climb, Wall Climb, 10m Bear Crawl

Friday 5 Dec - 20 Rnds - 7 WallBall, 1 DeadLift (150/100)

Thursday 4 Dec - 2 Rnds - 11 OverHead Squat (40/30), 22 Toes to Bar, 33 Double Unders

Strength - OverHead Squat

Wednesday 3 Dec - 'Isabel' - 30 Snatch (60/40)

 Strength - Snatch Balance

Compare to 18 Jul

Tuesday 2 Dec - 11 Min Up Ladder - Dip, HandStand PushUp, Strict PullUp

1 Rep of each then 2 reps of each and so on, adding an extra rep each round until 11 Mins

Strength - Split Jerk

CrossFit Darwin will be hosting an NTWA comp this Sunday, there will be no Open Gym session.