Thursday 1 Sep - 100 KettleBell Swing (24/16), 80 Sledge Hits, 60 Plate Ground To OverHead (20/15), 40 PushUp, 20 PullUp, 100 SitUp

Thanks to these legends for missing the start of the Rugby to run the NorFit scoreboard all day!

Wednesday 31 Aug - 12 Min AMRAP - 8 Dumbell Squat Snatch (15/10), 16 Toes To Bar, 32 Double Under

It was hard saying goodbye to these two. Safe travels Sarah and Seamus and all the best for your next adventure, come back soon though!
Strength - Snatch

Tuesday 30 Aug - 10-1 - WallBall, Burpee. 2 Min Rest. 10-1 - OverHead Squat (40/30), Box Jump

The community that gets fitter, faster, stronger, bigger each year.

Monday 29 Aug - 'Partner WOD' - 20 Min AMRAP - 5 Dumbbell Press (15/10), 10 Dumbbell Push Press, 15 Dumbbell Push Jerk. Then Run 1K.

Great work Jeff, a well deserved win. We are all very proud of you.

Strength - Back Squat

Sunday 28 Aug - Open Gym 2-4pm

Saturday 27 Aug - NORFIT 9am - 5pm

If you are not competing today come down and check out the action anytime between 9am and 5pm. With 7 teams from CFD, 6 from CFTE, 3 from CFT and 3 from CFP it will be the largest community gathering of CrossFitters the NT has ever seen! If you would like to help out as a judge please be at the brief at 9am. 

Friday 26 Aug - 1K Run, Rest 3 Mins, 800m Run, Rest 2 Mins, 600m Run, Rest 2 Min, 400m Run, Rest 1 Min, 200m Run, Rest 3 Min, 400m SuitCase Carry (32/24)

Thursday 25 Aug - 16 Min Up Ladder - 1 Muscle Up, 1 Snatch (60/40), 1 HandStand PushUp

Increase by 1 rep each round

Strength - Snatch

Wednesday 24 Aug - 3RM OverHead Squat. 2 RM Bench Press

Tuesday 23 Aug - 'Partner WOD' - 10 Min AMRAP - AirBike. 2 Min Rest. 10 Min AMRAP - Hang Power Clean (40/30). 2 Min Rest. 10 Min AMRAP - KettleBell DeadLift (32/24)

Monday 22 Aug - EMOM - 8 Mins - Odd - 25 DoubleUnder, Max Squat Cleans (50/35), Even - Rest. EMOM 8 Mins - Odd - 25 DoubleUnder, Max Jumping Lunge, Even - Rest. EMOM - Odd - 25 DoubleUnder, Max KettleBell Swing (24/16), Even - Rest. EMOM - Odd - 25 DoubleUnder, Max Dips, Even - Rest

Skills - HandStand Walking

EMOM = Every Minute, On The Minute

Sunday 21 Aug - Open Gym 2-4pm

Good luck to Sammy and Mitch competing in Melbourne this weekend at The Moorabbin MegaBowl 4. Here is a link to the leaderboard.

Saturday 20 Aug - Team WOD - 30 Min AMRAP - 20 Dumbbell Snatch (20/15), 10 Burpee Box Step Over, 20 SitUp, 10 PushUp

During the 30 mins your team will be accumulating as many cals as possible on the AirBike & Rower

At 9am Adam is cooking us a BBQ. Feel free to bring along family and friends as we celebrate

Adams return to health.

Friday 19 Aug - 5 Rnds - Every 2 Mins - 20 WallBall, Max PullUp

Strength - DeadLift

Thursday 18 Aug - 1K Row, 50 PushPress (40/30), 40 Burpee, 30 Hang Squat Clean (40/30), 20 Toes Thru Rings, 10 Press (40/30)

Static Holds - Bar Hang, HandStand Hold, KettleBell Hold

Wednesday 17 Aug - 21-15-9 - Front Squat (60/40), Box Jump

Strength - Back Squat

Tuesday 16 Aug - 20 Toes To Bar, 40 KettleBell Snatch (24/16), 20 Toes To Bar, 40 Pistol Squat, 20 Toes To Bar, 40 KettleBell Swing (24/16)

Skills - HandStand and HandStand Walking

Monday 15 Aug - 5 PushUp, 200m Run, 10 PushUp, 200m Run, 15 PushUp, 200m Run, 20 PushUp, 200m Run, 25 PushUp, 200m Run

Strength - Muscle Snatch, Behind Neck PushPress and OverHead Squat

Sunday 14 Aug - Open Gym 2-4pm

Saturday 13 Aug - 3 Rnd - 1 Min Toes To Bar, 1 Min Plate Ground To OverHead (20/15), 1 Min V-Sit, 1 Min Dumbbell Hang Power Clean & Jerk (20/15), 1 Min SitUp, 1 Min Rest. Then 15 Toes To Bar, 15 Plate Ground To OverHead, 15 V Sit, 15 Dumbbell Hang Power Clean & Jerk, 15 SitUp

Friday 12 Aug - 4 Rnd - 30sec Work/ 30sec Rest - Row, Strict Toes To Bar, Ring Dip, OverHead Lunge

Skills - Legless Rope Climb and Strict HandStand PushUp

Thursday 11 Aug - 100-80-60-40-20 - Double Under, 10-8-6-4-2 - DeadLift (120/90), 100-80-60-40-20 - Squat

 Strength - DeadLift

Wednesday 10 Aug - In 5 Mins - 200m Tyre Drag, Max Burpee. In 5 Mins - 10 Rope Climb, Max Burpee. In 5 Mins - 200m Farmers Carry (24/16), Max Burpee. In 5 Mins - 10 Wall Climb, Max Burpee. In 5 Min - 100m Sled Push, Max Burpee. In 5 Min - 400m Run, Max Burpee

1 Min Rest between each 5 Min effort

Tuesday 9 Aug- 'Partner WOD' - 2 Rnd - 3 Min AirBike, 3 Min SumoDeadLift HighPull (32/24), 3 Min WallBall

Skills - HandStand Walking and MuscleUps

Monday 8 Aug - 4 Rnd - 5 Burpee PullUp, 10 Dumbbell Cluster (20/15)

Strength - Snatch and Clean & Jerk

Sunday 7 Aug - Open Gym 2-4pm

Saturday 6 Aug - 'The Seven' - 7 Rnd - 7 HandStand PushUp, 7 Thruster (60/40), 7 Knee To Elbow, 7 DeadLift (110/75), 7 Burpee, 7 Kettlebell Swing (32/24), 7 PullUp

Good work Miss Muddy gang!

Friday 5 Aug - 5 Rnds - Every 2 Mins - 1 Clean, 1 Hang Clean, 1 Jerk

Thursday 4 Aug - Tabata - Frog Stand, Hollow Rock, Ring Support Hold, Pistol Squat Hold, L-Sit

Finisher - 500m Row

Wednesday 3 Aug - 5 Min AMRAP - 3 Press (40/30), 6 PushPress, 9 PushJerk. 1 Min Rest. 3 Min AMRAP - 3 Press (20/15), 6 PushPress, 9 PushJerk

Strength - Back Squat and Front Squat

Tuesday 2 Aug - 3 Rnds - Min 1 - Pistol Squat, Min 2 - HandStand Walk, Min 3 - Strict PullUp, Min 4 - Rest. 3 Rnds - Min 1 - Cals, Min 2 - Burpee, Min 3 - Triple Under, Min 4 - Rest. 3 Rnd - Min 1 - Push Jerk (50/35), Min 2 - Hang Power Clean (50/35), Min 3 - DeadLift (50/35), Min 4 - Rest