Friday 1 Jan - Open Gym/Hero WOD - 10am

   What better way to kick off 2016 than with a Hero WOD.

CFD will be open today from 10am - 11:30am for 'Nutts'. This is not a coached session though, it will be open gym format. You can join in on the WOD or do your own thing. Happy New Year!!!

Thursday 31 Dec - Open Gym 2:30pm - 4pm

Lucy B at the top of Mt Warning and Jess S at Val Thorens, France. 

Wednesday 30 Dec - 'Rowing Kelly' - 5 Rnd - 500m Row, 30 Box Jump, 30 WallBall

 

Session times 5:30am, 9:15am, 4pm, 7pm

Tuesday 29 Dec - 'Linda' - 10-1 - Clean, Bench Press, DeadLift

Session times - 5:30am, 9:15am, 4pm, 7pm

Monday 28 Dec - 'Nicole' - 20 Min AMRAP - 400m Run, Max PullUp

Strength - Split Jerk
Compare to 19 May
Session times 5:30am, 9:15am, 4pm, 7pm

Sunday 27 Dec - Open Gym 2-4pm

Saturday 26 Dec - 9:30am - 11am Open Gym

CFD will be open from 9:30am until 11am. Come in drag your body out of its food coma!

Friday 25 Dec - Merry Xmas CrossFit Darwin!

Rest Day, but be the adult this Christmas that plays with the kids, use your fitness!

Thursday 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)

6:30am and 8am Sessions Only

 Compare to 24 Dec

Wednesday 23 Dec - 12 Min AMRAP - 1 DeadLift, 1 Clean, 1 Jerk

Strength - Clean & Jerk Complex

Tuesday 22 Dec - 10-1 - WallBall, Burpee

 Strength - Press.

Skills WOD - 2 Rnd - 1 Min - MuscleUp, 1 Min Pistol Squat, 1 Min Shoulder Tap

Monday 21 Dec - 'Partner WOD' - 4K Row, 2K Run, 60cal AirBike

Sunday 20 Dec - Open Gym 2-4pm

Thanks for all the quality coaching over the last few months Paul. You will be missed by many and we hope to see you back up here one day soon.

Saturday 19 Dec - 10 Rnd - 5 Burpee, 1 Power Snatch (50/35). 10 Rnd - 5 V-Sit, 1 Power Clean (60/40). 10 Rnd - 5 Jumping Squat, 1 DeadLift (75/50)

Friday 18 Dec - 10 Strict HandStand PushUp, 10 Strict PullUp, 20 HandStand PushUp, 20 PullUp, 400m MedBall Carry

Strength - Back Squat

Thursday 17 Dec - 5 Rnd - 30sec Row, 30sec Rest. 5 Rnd - 30sec OverHead Lunge Walk (20/15), 30sec Rest. 5 Rnd - 30sec SitUp, 30sec Rest. 5 Rnd - 30sec Dips, 30sec Rest. 5 Rnd - 30sec MedBall Clean, 30sec Rest

Wednesday 16 Dec - 3 Rnds - 6 PullUp, 12 Squat. 3 Rnd - 6 KettleBell SumoDeadLift HighPull (32/24), 12 KettleBell Swing (32/24). 3 Rnd - 6 Triple Under, 12 Box Jump.

 

Strength - Weighted PullUp and Turkish GetUp

Tuesday 15 Dec - 'Partner WOD' - 12 Min AMRAP - 10 cal Bike, 10 Burpee. 3 Min Rest. 12 Min AMRAP - 10 DeadLift (60/40), 10 PushUp. 3 Min Rest. 12 Min AMRAP - 10 cal Row, 10 Dumbbell Thruster (15/10)

 

Partner #1 does a round while partner #2 rests, then swap over.

We could not be prouder of our little weapon, Jana, bronze in the 53kg category and big gun Sammy, silver in the 75kg category at the Australian Open in Brisbane on Saturday. What an incredible effort from two Territory kids!

Monday 14 Dec - 2 Rnd - 20 Clean & Jerk (60/40), 50 DoubleUnder, 30 Front Squat (60/40), 50 Double Under

 

Strength - Clean & Jerk Complex

Sunday 13 Dec - Open Gym 2-4pm

Saturday 12 Dec - 1K Run, 1K Row, 100 WallBall, 400m Farmers Carry (24/16), 25 PullUp, 25 Burpee, 25 Box Jump Over

Friday 11 Dec - 7 Min AMRAP - 7 KettleBell Swing (32/24), 7 PushUp, 7 Pistol Squat. 3 Min Rest. 5 Min AMRAP - 5 KettleBell Snatch (right) (16/12), 5 KettleBell Snatch (left), 5 V-Sit, 2 Min Rest. 3 Min AMRAP - Double Under

Good luck to the 5 weightlifters representing the NT in Brisbane this weekend. Michael Jones (Time Out), Raymond Stoddart, Michael Tanna (CF Top End), Sammy Drescher (CFD) and Jana Landong (CFD)
Skills WOD - 8 Min AMRAP - 10m HandStand Walk, 5 Bar MuscleUp

Thursday 10 Dec - 40 Thruster (40/30), 40 Box Jump, 40 cal Row, 30 Push Jerk (40/30), 30 Box Step Over, 30 cal Row, 20 Power Snatch (40/30), 20 Burpee Box Jump, 20 cal Row

 

Strength - Power Snatch

Wednesday 9 Dec - 30 Back Squat (50/35), 15 PullUp, 30 Front Squat (50/35), 15 Knees To Elbows, 30 OverHead Squat (50/35), 15 Toes To Bar

Compare to 23 Sep
Strength - OverHead Squat

Tuesday 8 Dec - 'Nasty Girls' - 3 Rnd - 50 Squat, 7 MuscleUp, 10 Hang Power Clean (60/40)

 Compare to 29 April

Strength - Hang Power Clean & Jerk

Monday 7 Dec - EMOM - 6 Min - Odd - 3 Wall Climb, Max Jumping Squat, Even - Rest. EMOM - 6 Min - Odd - 2 Rope Climb, Max Burpee, Even - Rest. EMOM - 6 Min - Odd - 40m Farmers Carry, Max 2x KettleBell Deadlift (32/24) Even - Rest. EMOM - 6 Min - Odd - 10m Plate Push, Max Plate Ground To OverHead (15/10)EMOM - 6 Min - Odd - 50 Double Under, Max SitUp, Even - Rest

 

NTWA finished off the competition year at NTIS last weekend. There was a great showing from CFD, both on the platform and in the crowd. Nice work! Next comp will be Sunday 24th January at CrossFit Top End. If you would like to lift let one of the coaches know so we can give you some more information on becoming a weightlifter.

Sunday 6 Dec - Open Gym 2-4pm

Last On Ramp group of 2015!

Saturday 5 Dec - 'Partner WOD' - Run 400m, Max Wall Ball. Row 500m, Max Burpee. AirBike 40cal, Max KettleBell Swing. 100 Double Under, Max Dumbbell Snatch (15/10)

Friday 4 Dec - Tabata - 6 Rnds of Each - HandStand PushUp, Back Squat (50/35), Row (cal), KettleBell Swing (24/16), Box Jump, AirBike (cal)

 

Strength - Back Squat

Thursday 3 Dec - 21 Squat Clean (50/35), 63 Double Under, 15 Squat Clean, 45 Double Under, 9 Squat Clean, 27 Double Under

 

Strength - Clean & Jerk Complex

Wednesday 2 Dec - 1 Min - Ring Dip, 2 Min - 2x Lunge, 1x Squat, 3 Min - PushPress (40/30), 2 Min - 2x Lunge, 1x Squat, 1 Min - Ring Dip

 Strength - DeadLift

Tuesday 1 Dec - 1K Run, 100 SitUp, 75 PushUp, 50 Box StepUp

Monday 30 Nov - 10 Rnds - 5 Burpee, 6 PullUp, 7 WallBall

 Strength - Press and Push Press

Sunday 29 Nov - Open Gym 2-4pm

There is a weightlifting competition today being held at The NT Institute of Sport, Marrara.

There are a number of CrossFit Darwin members lifting.

Ladies start at 11am, men at around 12 noon. Feel free to drop in check it out.

Saturday 28 Nov - 3 Rnd - 10 Push Jerk (60/40), 5 MuscleUp, 2 Rope Climb, 400m Run

Friday 27 Nov - Back Squat - 1RM and 4RM

Finisher - 5 Min AirBike

Thursday 26 Nov - 10-1 - Power Snatch (50/35), Front Rack Lunge (50/35)

 

Mobility - 3 Rnd - 30 sec Wall Facing HandStand Hold, 20 sec Hollow Rock Hold, 20 sec Superman Hold, 10 Scap PushUp, 60m Slow Jog.
Strength - Power Snatch

Wednesday 25 Nov - 7 Rnd - 7 Power Clean (40/30), 7 Thruster (40/30), 7 Bar Facing Burpee

 

WOD courtesy of CrossFit.com
Mobility WOD - 3 Rnd - 1 Min Plate OverHead Hold, 30sec Bar OverHead Hold

Strength - Clean

Tuesday 24 Nov - 21-15-12-9-6-3 - Dumbbell Snatch, Box Jump Over. Every Minute, On The Minute - 20m Shuttle Run

 Strength - Front Squat

Monday 23 Nov - 6 Rnds - Every 2:30sec - 200m Run, 5 Burpees. EMOM 12 Mins - Odd - 10 Barbell Row, 7 Strict Toes To Bar. Death by Plate Push

This weeks programming is bought to you by Samantha Drescher!

Sunday 22 Nov - Open Gym 2-4pm

Saturday 21 Nov - 24 Min AMRAP - 7 Dumbbell Clean & Jerk (15/10), 14 Burpee Box Step Over, 28 SitUp, 56 Double Under

 Caleb, a brand new baby brother for Evie and a son for Craig and Jess. Congratulations guys, what a beautiful little man!

The 24 Min AMRAP will run with the first 8 mins being 15sec work/15sec rest, the next 8 mins will be 30sec work/30sec rest, the final 8 mins will be 1 min work/1 min rest. There will then be a 3 min rest then 1 round for time.

Friday 20 Nov - EMOM - 10 Mins - 1 Snatch

Strength - Snatch Complex and PullUps

Thursday 19 Nov - 6 Rnd - 1 Rope Climb, 1x 10m Sled Push, 1x 60m Farmers Carry (32/24)

Strength - Sled Push and HandStand PushUp

Wednesday 18 Nov - 30-25-20-15-10 - DeadLift (90/60). 2-4-6-8-10 - MuscleUp

Strength - DeadLift

Tuesday 17 Nov - 'Partner WOD' - Tabata - AirBike, Row, KettleBell Swing (24/16), WallBall

16 Rnds of each exercise, alternating partner every 20sec

Monday 16 Nov - 31 Min AMRAP - 31 Squat, 31 Lunge Step, 21 PushUp, 21 Burpee, 11 PullUp, 11 Box Jump

Sunday 15 Nov - Open Gym 2-4pm

Saturday 14 Nov - 'Team WOD' - 6 Min AMRAP - Max Cals (Rower and Bike), 2 Min Rest. 6 Min AMRAP - Max Burpee Box Jump, 2 min Rest. 6 Min AMRAP - Max Thruster (20/15), 2 Min Rest. 6 Min AMARP - Max MedBall Clean

Friday 13 Nov - 2 Rnd - 60 WallBall, 40 Toes To Bar, 20 Bench Press (40/30)

Xmas timings are up, just under the regular session times.