Wednesday 27 Sep - 35 Min AMRAP - 50 KettleBell Swing (24/16), 15 Burpee, 40 Dumbbell Squat Clean (20/15), 15 Burpee, 30 DeadBall DeadLift (60/40), 15 Burpee, 20 HandStand PushUp, 15 Burpee, 10 Clean & Jerk (60/40), 15 Burpee
The CrossFit Darwin team at the Allstars Comp, hosted by CrossFit Abode, last weekend.
We got 2nd place and a spot in the Allstar Affiliate finals in Sydney in December.
Tuesday 26 Sep - 'Partner WOD - 10 Min AMRAP - Bench Press, Row
Nyree took first place in the NTWA weightlifting comp held at CrossFit Palmerston on Sunday. Nyree has been progressively building her lifts up over many comps and is a great example of patience and hard work paying off.
Strength - Bench Press and PullUp
Monday 25 Sep - In 10 Mins - 75 Squat, 10 GHD SitUp, 50 Squat, 10 GHD SitUp, 25 Squat, 10 GHD SitUp. In 10 Mins - 50 Box Jump, 10 Ring PushUp, 35 Box Jump, 10 Ring PushUp, 20 Box Jump, 10 Ring PushUp
Skills WOD - 10 Min AMRAP - 1 Forward Roll, 2 Barbell Turkish GetUp, 30sec HandStand Hold, 4 Kneeling Jump to Stand
Sunday 24 Sep - Open Gym 2-4pm
Weightlifting Comp today at CrossFit Palmerston. Starts at 11am. Spectators are very welcome.
Saturday 23 Sep - 'Partner WOD - 100 Toes To Bar, 100 Dumbbell Push Press (20/15). 1 Min Rest. 'Solo WOD' - 5 Min AMRAP - Burpee. 1 Min Rest. 'Partner WOD' - 100 Cal Row, 100 SitUp
A Partner WOD then a solo effort then another Partner WOD.
In the Partner WOD one works, one rests.
Friday 22 Sep - 6 Min AMRAP - 8 Box Jump, 10 Squat, 12 Pistol Squat, 14 Walking Lunge
Wednesday 20 Sep - In 22 Mins - 800m Run, 21 V-Sit, 21 Extra PushUp Burpee, 600m Run, 15 V-Sit, 15 Extra PushUp Burpee, 400m Run, 9 V-Sit, 9 Extra PushUp Burpee. In time remaining - Max Hand Release PushUp
Outstanding run from Eliza on Sunday to take 3rd in the open division of The Mitchell St Mile.
Tuesday 19 Sep - 'Partner WOD' - 10 Rnds - 15 Wall Ball, 30 DoubleUnder
Skills - Muscle Up, HandStand Walking, Pistol Squats
Monday 18 Sep - 9min Up Ladder - PullUp, Push Jerk (60/40). 3 Min Rest. 9 Min Up Ladder - Wall Climb, Power Clean (60/40)
Strength - Power Clean and Push Jerk
Wednesday 13 Sep - 100 Cal Row - EMOM 3 Burpee. 100 WallBall - EMOM 3 Burpee. 100 V- Sit - EMOM 3 Burpee
Troy, Donna and Micah would like to introduce Quinn.
Donna has been an absolute inspiration, training all through her pregnancy.
Well done guys, he is beautiful.
EMOM = Every Minute, On The Minute
Wednesday 6 Sep - 10 Bar Muscle Up, 20 Dumbbell Press (20/15), 30 Cal (Bike or Row), 40 Burpee Onto Plate, 50 Dumbbell Snatch (20/15), 600m Run
Gymnastic Strength- HandStands and Hollow Holds
Tuesday 5 Sep - 7 Min AMRAP - 3 PullUp, 3 Toes To Bar, 9 OverHead Squat (35/25)
Strength - Behind The Neck Jerk and Seated Press
Monday 4 Sep - 1 Min AMRAP - Double Unders. 1 Min Rest. 2 Min AMRAP - 10 Double Under 10 Front Squat (40/30). 1 Min Rest. 3 Min AMRAP - 10 Double Under, 10 Front Squat, 10 PushUp. 2 Min Rest. 4 Min AMRAP - 10 Double Under, 10 Front Squat, 10 PushUp, 10 KettleBell Swing (24/16). 2 Min Rest. 5 Min AMRAP - 10 Double Under, 10 Front Squat, 10 PushUp, 10 Kettle Bell Swing, 10 Burpee
Strength - Front Squat
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