Monday 1 May - Death By - KettleBell OverHead Lunge (16/12), Hand Release PushUp, Push Press (40/30)

Session times today are 8:30am and 4pm

Sunday 30 Apr - Open Gym 2-4pm

Today is the last day to register for the Australian Master Athletics Championships being held 9-12 June. 

If you are 30yrs or over and keen to relive your little athletic days then click here

Saturday 29 Apr - 15 Min AMRAP - 21 MedBall Clean, 15 V-Sit, 9 Burpee PullUp. 3 Min Rest. 9 Min AMRAP - 21 MedBall Clean, 15 V-Sit, 9 Burpee PullUp. 3 Min Rest. Then 21 MedBall Clean, 21 V-Sit, 21 Burpee PullUp

Friday 28 Apr - 4 Min AMRAP - Row (cal). 1 Min Rest. 4 Min AMRAP - Run (mtr), 1 Min Rest. 4 Min AMRAP - Double Under, 2 Min Rest. 2 Min AMRAP - Row, 30 Sec Rest. 2 Min AMRAP - Run, 30 Sec Rest. 2 Min AMRAP - DoubleUnder

Strength - Static Holds

Thursday 27 Apr - 0-20 Mins - 1RM Squat Clean, 20-22 Mins - Rest, 22-28 Mins - 30 Squat Clean (70/45)

Wednesday 26 Apr - 24 Min AMRAP - 50 Double Under, 400m Run, 30 PushUp, 20 PullUp, 10 Rope Climb, 25 Triple Under, 200m Backwards Run, 15 HandStand PushUp, 10 Bar MuscleUp, 5 Legless Rope Climb

Strength - PushPress

Tuesday 25 Apr - 5 Rnds - 25 KettleBell DeadLift (32/24), 4 Wall Climb, 19 KettleBell Swing (32/24), 15 Burpee Box Jump

Session times today are 8:30am and 4pm
Usually we do a Hero WOD on ANZAC Day. Today we are using the date of the Landing at Gallipoli as the rep scheme. A tough workout is how CrossFitters like to show their respect on this most sacred of days.
Lest We Forget

Monday 24 Apr - 90 Squat, 60 Thruster (20/15), 60 WallBall. 30 Front Rack Lunge (35/25), 30 cal AirBike, 30 Pistol

Strength - Front Squat

Sunday 23 Apr - Open Gym 2-4pm

Saturday 22 Apr - 12 DeadLift (110/70), 1K Run, 14 DeadLift, 800m Run, 16 DeadLift, 600m Run, 18 DeadLift, 400m Run, 20 DeadLift, 200m Run

Friday 21 Apr - 5-10-15 - Hang Snatch (50/35), Lateral Jump Over Bar, Toes To Bar

Strength - Behind Neck Jerk and Snatch Balance

Thursday 20 Apr - 10-8-6-4-2 - Muscle Up, 20-16-12-8-4 - Box Jump (70/60)

Skills WOD - EMOM - 12 Min - Min 1 - 5 Strict PullUp, Min 2 - 2 Rope Climb, Min 3 - 10m HandStand Walk

Wednesday 19 Apr - 12 Min AMRAP - 6 Ring Dip, 12 Back Squat (60/40), 36 Double Under

Strength - Back Squat

Tuesday 18 Apr - 7 Rnds - 250m Row, 200m Run, 25 SitUp

Rest As Required Between Rounds
CFD will be hosting a CrossFit Level 1 Course 13th-14th May.
To register click Here and type CrossFit Darwin into the search box.

Monday 17 Apr - 50 Dumbbell Lunge (15/10), 25 Burpee, 50 Dumbbell Swing, 25 Burpee, 50 Dumbbell PushPress, 25 Burpee, 10 DeadBall Over Shoulder (60/40), 20 Dumbbell Lunge (20/15), 10 Dumbbell Burpee, 20 Dumbbell Swing, 10 Dumbbell Burpee, 20 Dumbbell PushPress, 10 Dumbbell Burpee

Session times today are 8:30am and 4pm

Sunday 16 Apr - Open Gym 2-4pm

Saturday 15 Apr - 400m Plate Carry (20/15), 75 Plate Ground To OverHead (20/15), 400m SuitCase Carry (32/24), 75 Sumo DeadLift HighPull (32/24), 400m MedBall Carry, 75 WallBall, 400m Dumbbell Carry (20/15), 75 Dumbbell Snatch (20/15)

When Inside Every Minute, On The Minute - 5 Jumping Squat

Session times today are 8:30am, 10am and 4pm

Friday 14 Apr - 'Partner WOD' - 1K Run, 100 Knee To Elbow, 100 Cal Row, 200 Squat, 200m Bear Crawl, 300 SitUp

Session times today are 8:30am and 4pm

Thursday 13 Apr - 50 DeadLift (60/40), 40 Thruster, 30 Hang Power Clean, 20 Front Squat, 10 Jerk

Strength - Barbell Complex

Wednesday 12 April - 10-1 - PushUp, Press (40/30)

Strength - Turkish GetUp

Tuesday 11 Apr - In 4 Minutes - 30 Cal Row, Max Pistol. 30 Box Jump, Max Pistol. 30 PullUp, Max Pistol. 30 Burpee, Max Pistol. 30 Toes Thru Rings, Max Pistol

1 Min Rest between movements

Monday 10 Apr - 20 Min AMRAP - OverHead Squat (40/30), 200m Run every time the bar is lowered.

Strength - OverHead Squat
This month the programming is bought to you by Annie, enjoy.

Sunday 9 Apr - Open Gym 2-4pm

Saturday 8 Apr - 15 Min AMRAP - 15 Cal (Bike or Row), 10 DeadBall Clean, 5 Wall Climb. 3 Min Rest. 10 Min AMRAP - 30x5m Shuttle Run, 20 PushUp, 10 Ring Row. 3 Min Rest. 5 Min AMRAP - SitUps

Friday 7 Apr - 9-15-21-15-9-15-21 - DeadLift (90/60), Double Under

Skill - Balance Drills

Thursday 6 Apr - EMOM - 10 Mins - 15 WallBall. 2 Min Rest. EMOM - 10 Mins - 10 Burpee

EMOM - Every Minute, On the Minute

Wednesday 5 Apr - 3 Rnd - 5 Strict PullUp, 10 PullUp

Strength - Back Squat

Tuesday 4 Apr - 18 Min AMRAP - 50 Dumbbell Push Press (15/10), 50 Jumping Squat, 50 KettleBell Swing (24/16), 30 Dumbbell Push Press (20/15), 30 Pistol Squat, 30 KettleBell Swing (32/24)

Strength - Dumbbell Complex and Weighted Pistol Squat

Monday 3 Apr - 'Partner WOD' - 30 Min AMRAP - 10 Cal Row, 5 Cal AirBike, 10 Burpee.

Round for Round. 1 Works, 1 Rests

Sunday 2 Apr - Open Gym 2-4pm