Sunday 1 Feb - Open Gym 2-4pm

Saturday 31 Jan - 'Loredo' - 6 Rnds - 24 Squat, 24 PushUp, 24 Lunge. 400m Run

Friday 30 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Compare to 22 Aug

Thursday 29 Jan - 5 Rnd - 1 Min WallBall, 30sec Rest. 4 Rnd - 1 Min Burpee, 30 sec rest. 3 Rnd - 1 Min Double Under, 30 sec Rest

 

Counter Punch is a boxing program that identifies young people who may have issues with anger, self esteem or confidence, or who lack positive coping strategies. If you would like to see how successful this program has been in turning lives around then watch the ABC documentary here.

Every year Counter Punch run a charity boxing match and this year Micah and Felicity are getting in the ring!

To support this excellent cause please go to their respective fundraising pages. For Micah's click here and Felicity's click here

Wednesday 28 Jan - 8 Min AMRAP - 10 Toes Thru Rings, 10 Jumping Split Lunge, 10 KettleBell Sumo DeadLift High Pull (32/24). Rest 2 Mins. 6 Min AMRAP - 10 PushUp, 10x10m Sprint

Strength - OverHead Squat

Tuesday 27 Jan - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

 Compare to 11 Aug

Strength - Clean & Jerk
Good lifting on the weekend guys, first comp for Jana and Mitch, 2nd comp for Wes and Faith. Thanks to Jez and Jess from 11Mile for joining our teams!

Monday 26 Jan - 21 Min AMRAP - 7 Double Under, 7 Burpee PullUp, 7 Dumbbell Snatch. 15 Min AMRAP - 5 OverHead Lunge Step (20/15), 5 Plate Ground To OverHead, 5 Burpee Onto Plate. 9 Min AMRAP - 3 Rope Climb, 3x 10m Bear Crawl, 3x 10m Broad Jump

Session times today are 8am and 3pm

Sunday 25 Jan - Open Gym 2-4pm

Monday (Australia Day) session times are 8am and 3pm
Northern Territory Weightlifting Association competition today (Sunday), held at CrossFit Territory, Yarrawonga.
Lifting will start at 11am. There are a few CrossFit Darwin members lifting so feel free to come out and cheer them on.

Saturday 24 Jan - Partner WOD - 21 Cal Row, 21 Thruster (40/30), 15 Cal Row, 15 Thruster, 9 Cal Row, 9 Thruster. 21 SitUp, 21 Squat, 15 SitUp, 15 Squat, 9 SitUp, 9 Squat. 21 WallBall, 21 Burpee, 15 WallBall, 15 Burpee, 9 WallBall, 9 Burpee

The newest group to begin their CrossFit adventure!
Monday is a public holiday, session times will be 8am and 3pm

Friday 23 Jan - 18 Min AMRAP - 10 Power Snatch (50/35), 10 OverHead Lunge (50/35), 10 Knees to Elbows

Strength - 2x Power Snatch, 2x OverHead Lunge

Thursday 22 Jan - 3 Rnd - 7 PullUp, 14 MedBall Clean, 21 Box Jump

Wednesday 21 Jan - 100 Push Press (35/25), 800m Run, 60 Hang Power Clean (35/25), 40 Jumping Squat, 20 Plate Ground To OverHead (20/15)

Strength - Weighted Dip

Tuesday 20 Jan - 30-20-10 - Power Clean (50/35), Over The Bar Burpee

 Strength - Clean Complex and Snatch Complex

Monday 19 Jan - 3 Min AMRAP - Rope Climb. 3 Min AMRAP - Wall Climb. 3 Min AMRAP - Pistol Squat. 3 Min AMRAP - Strict HandStand PushUp

1 Min Rest between AMRAP's

Strength - Press and Back Squat

Sunday 18 Jan - Open Gym 2-4pm

Saturday 17 Jan - 'LumberJack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Box Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

Compare to 5 May
Free Intro Session at 10am
You can now register for The 2015 CrossFit Games Open here

Friday 16 Jan - 12 Power Snatch (40/30), 50 Double Under, 9 Power Snatch, 40 Double Under, 6 Power Snatch, 30 Double Under, 3 Power Snatch, 20 Double Under, Run 1k

 Strength - Weighted PullUps

Thursday 15 Jan - 30 Sec Work/30 Sec Rest - 6 Rnds - Strict PullUp. 6 Rnds - 10m Sprint

Wednesday 14 Jan - 10-1 - Dip, OverHead Squat (40/30). Rest 3 Min. 10-1 - OverHead Lunge (20/15), Burpee onto Plate

 

Strength - Snatch

Tuesday 13 Jan - 3 Rnds - 5 HandStand PushUp, 15 SitUp. Rest 3 Mins and Repeat

Strength - OverHead Squat

Monday 12 Jan - 10 Min AMRAP - 7 KettleBell Thruster (16/12), 5 Chest To Bar PullUp, 12 Burpee

 Strength - Thruster

Sunday 11 Jan - Open Gym 2-4pm

 

First On Ramp group for 2015 (and Braden)

Saturday 10 Jan - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest

 

Compare to 25 Jul

Unfortunately for CFD Rhys moved to Perth this week. Thanks so much for all your help Rhys and for always taking the time to help others improve. We will all miss your huge personality and those shorts.....
11 Mile have a free intro session at 10am today (Saturday). If you know of anyone that wants to try CF let them know. 2/104 McKinnon Rd, Pinelands.

Friday 9 Jan - 3 Rnds - 400m Run, 24 Squat, 12 KettleBell Swing (32/24), 24 Squat, 12 KettleBell Swing (32/24)

Thursday 8 Jan - 7 Min AMRAP - Muscle Up

Strength - Snatch and Clean & Jerk

Wednesday 7 Jan - 6 Rnds - 1 Rope Climb, 2 Wall Climb, 3 Clean & Jerk (75/50), 4 Box Jump, 5 Burpee PullUp, 6 Snatch Grip DeadLift (75/50)

We sure are going to miss this guy! Good luck in Melbourne AMAC.

Tuesday 6 Jan - 'Partner WOD' - 8 Min Row, 8 Min 200m Run, 8 Min Dumbbell Snatch (20/15), 8 Min V-Sit

 

Monday 5 Jan - 12 Min AMRAP - 100 Double Unders, 50 Wall Ball, 25 Toes to Bar

Strength - Back Squat and Press

Sunday 4 Jan - Open Gym 2-4pm

Saturday 3rd Jan - 'Filthy Fifties' - 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

  Compare to 24 May

Free Intro Session today, 10am

Friday 2nd Jan - 'Jenny' - 20 Min AMRAP - 20 OverHead Squat (20/15), 20 Back Squat (20/15), 400m Run

Strength - Squat Complex
All session times back to normal as of today