CrossFit Darwin: 02/01/2015

Sunday 1 Mar - Open Gym 2-4pm

Open Gym is an opportunity to do Open WOD 15.1, or to keep working on the movements that could come up in 15.2!

Saturday 28 Feb - Open WOD 15.1 - 9 Min AMRAP - 15 Toes To Bar, 10 DeadLift (52/35), 5 Snatch (52/35). Then 6 Mins to Establish a 1RM Clean & Jerk

The scaled version of this WOD is 15 Knee Raises, 10 DeadLift (40/25), 5 Ground To OverHead (40/25)

Friday 27 Feb - 4 Rnds - 30 Sec L-Sit Hold, 6 Turkish GetUp, 10m HandStand Walk

This WOD is for quality, not for time

Thursday 26 Feb - 50 Cal Row, 400m Run, 50 DoubleUnder, 400m Run, 50 Thruster (20/15), 400m Run

Strength - Clean Complex
This Saturday the 2015 CrossFit Games begin. The WOD that is released be CrossFit HQ on Friday will become the Saturday CFD WOD. However, if you can't make it in on Saturday, to get the games WOD done, we will also be running it at the following times; Friday 6:30pm, Sunday 2-4pm and Monday 7pm. To register click here, time is running out so don't miss out. Last year CFD had over 60 people register, let's see if we can beat that number this year!

Wednesday 25 Feb - EMOM - 8 Mins - 3 DeadLift. EMOM - 6 Mins - 3 Press

EMOM - Every Minute, On The Minute.

Strength - DeadLift and Press

Tuesday 24 Feb - 5 Rnds - 12 Hang Power Clean & Jerk (50/35), 9 Thruster (50/35), 6 Power Snatch (50/35)

Thanks to CrossFit.com for this WOD

Strength - Snatch Complex

Monday 23 Feb - 30 Kettlebell Swing (32/24), 30 HandStand PushUp, 30 Dip, 30 Ring PushUp, 20 x 10m Sprint, 20 cal Row, 20 Burpee PullUp, 10x 10m OverHead Lunge Step (20/15), 10x 10m Bear Crawl

Sunday 22 Feb - Open Gym 2-4pm

Saturday 21 Feb - 1K Farmers Carry (24/16), 800m Run, 200 DoubleUnder, 100m Sled Push, 5 Tyre Flip

Friday 20 Feb - 5 RM Back Squat. 2RM Press

Thursday 19 Feb - 40 WallBall, 25 Burpee, 30 WallBall, 25 Burpee, 20 WallBall, 25 Burpee, 10 WallBall, 25 Burpee

Annie's Feb On Ramp group, team Irish!

Wednesday 18 Feb - 21-15-9 - PullUp, OverHead Squat (40/30)

Strength - OverHead Squat and Dumbbell Press

Tuesday 17 Feb - 4 Rnds - 1 Min Power Snatch (40/30), 1 Min Row, 1 Min Jumping Squat, 1 Min Toes thru Rings, 1 Min Rest

Strength - Front Squat and Split Jerk

Monday 16 Feb - 2 Rnds - In 10 Mins - Run 1K then AMRAP - 10 SitUp, 8 PushUp, 1 Rope Climb

Strength - Weighted PullUp

Sunday 15 Feb - Open Gym 2-4pm

Saturday 14 Feb - 4 Rnds - 2 Mins Burpee Box Jump, 1 Min Rest. 3 Rnds - 2 Mins Double Unders, 1 Min Rest. 2 Rnds - 2 Min KettleBell Snatch, 1 Min Rest

These guys all completed On Ramp this week, just in time to register for the CrossFit Open!

Have you registered? CrossFit Games - just click on the 'register here' tab and create your profile, the fun starts end of Feb with one workout a week for 5 weeks.

Today (Saturday) is Felicity and Micah's fundraising day at CFD. Both the 8am and 3pm sessions will finish up with a BBQ where you can donate as much or as little as you like for the delicious BBQ treats they will provide. If you would like to be involved in the 'Last Person Standing' finisher then bring an extra $5!
Also, CrossFit 11 Mile have a 'Bring a Friend' WOD today at 8am. If you have a friend that is keen to start CrossFit then take them out to 2/104 McKinnon Rd, Pinelands and get them started!

Friday 13 Feb - 9 Min AMRAP, 2 Min Rest, 6 Min AMRAP, 2 Min Rest, 3 Min AMRAP - 3 Thruster (60/40), 6 Toes To Bar, 9 Double Under

This Saturday 14th Feb Micah and Felicity are going to cook us breakfast and late lunch!

After the 8am and 3pm sessions there will be a fundraising BBQ to help them raise funds for Counter Punch as their 'Fight Night' fast approaches. Bring your spare change, bring an eski and help support this fantastic cause.

Thursday 12 Feb - 'Diane' - 21-15-9 - DeadLift (100/70), HandStand PushUp

Compare to 27 May
Well done Sammy for taking out the elite category at Riverside Jam in Perth on the weekend, boss!

Wednesday 11 Feb - 'Partner WOD' - Rep for Rep - 50 Strict PullUp, 50 Burpee, 50 Ring Dip, 50 x 10m Sprint, 50 Clean & Jerk (50/35)

Tuesday 10 Feb - 15 Min AMRAP - 5 Squat Clean (50/35), 10 Box Jump, 15 WallBall. On 3,2,1 Go - Run 400m, at 5 Mins Row 500m, at 10 Mins 100 Double Under

Strength - Hang Power Clean

Monday 9 Feb - EMOM 6 Mins - 1 Wall Climb, 5 Push Up, Max KettleBell Swing (24/16). 3 Min Rest. EMOM 6 Mins - 1 Strict HandStand PushUp, 5 SitUp, Max MedBall Clean. 3 Min Rest. EMOM 6 Min - 3 Kipping HandStand PushUp, 5 Jumping Squat, Max Dumbbell Snatch (20/15)

EMOM - Every Minute, On the Minute

Strength - Turkish GetUp

Sunday 8 Feb - Open Gym 2-4pm

Saturday 7 Feb - 'Partner WOD' - 4 Rnds - 50 SitUp, 40 Box Jump Over, 30 Dumbbell PushPress (15/10), 20 OverHead Lunge Step (20/15), 10 Cal Row

Bali Party!
Intro Session Today at 10am
Sam is competing in Perth this weekend at 'Riverside Jam'. Go Sammy!

Monday 2 Feb - 3 Min AMRAP - OverHead Squat (35/25). 1 Min Rest. 3 Min AMRAP - SumoDeadLift HighPull (35/25). 1 Min Rest. 3 Min AMRAP - HandStand PushUp. 1 Min Rest. 3 Min AMRAP - Toes To Bar