Wednesday 1 Aug - ‘Amanda’ - 9-7-5 - Muscle Up, Snatch (60/40)

Strength - Snatch

Tuesday 31 Jul - ‘Partner WOD’ - 100cal Row, 100 Box Jump, 100 WallBall, 100 KettleBell Swing (24/16), 20 Rope Climb

Monday 30 Jul - 600m Run, 10 Wall Climb, 10 Clean & Jerk (60/40), 400m Run, 8 Wall Climb, 8 Clean & Jerk, 200m Run, 6 Wall Climb, 6 Clean & Jerk

Sunday 29 Jul - Open Gym 2-4pm

Saturday 28 Jul - 9 Min Up Ladder - Dip, Clean (60/40). 3 Min Rest. 9 Min Up Ladder - PullUp, Dumbbell Push Jerk (20/15). 3 Min Rest. 9 Min Up Ladder - V-Sit, KettleBell Swing (32/24)

Friday 27 Jul - 5K Run

The distance can be reduced to 2.5k or increased to 7.5k or 10k. It can also be a walk!

After the 8:30am session we will cook up a bacon and egg breakfast on the bbq’s at Lake Alexander. After the 4pm session there will be an eski of icy cold beer and cider.

Meet at the Lake Alexander (East Point) car park.

Thursday 26 Jul - ‘Nate’ - 20 Min AMRAP -2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Strength - Clean & Jerk Complex

Wednesday 25 Jul - 30 Thruster (40/30), 30 V-Sit, 30 GHD Back Extension, 30 Toes To Bar

Strength - Turkish Get Up

Tuesday 24 Jul - 2 Rnd - Every 5 Mins - 40 PushUp, 200m Run. 2 Rnd - Every 5 Mins - 50 SitUp, 200m Run

Skills - HandStand Walking and Muscle Ups

Monday 23 Jul - 8 Min AMRAP - 4 DeadBall Onto Box (60/40), 8m Yolk Carry (90/60), 12 Sledge Hits

Strength - Tempo Front Squat

Sunday 22 Jul - Open Gym 2-4pm

Free Intro Session 10am

Saturday 21 Jul - 3 Rnd - 400m Run, Max PullUps. 3 Rnd - 400m Run, Max Dumbbell Shoulder To OverHead (15/10). 3 Rnd - 400m Run, Max KettleBell Front Rack Lunge (16/12)

Friday 20 Jul - 7 RM Back Squat. 7 RM Push Press

Thursday 19 Jul - 10-1 - OverHead Squat (50/35), 20-2 - Over The Bar Burpee

Strength - Snatch Complex

Wednesday 18 Jul - 7 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat. 7 Min AMRAP - 5m HandStand Walk, 10 Shin Hops. 7 Min AMRAP - 5m HandStand Walk, 10 Triple Under

Tuesday 17 Jul - In 15 Mins - Run 1.6K, 30 KettleBell Swing (32/24), Max Burpee PullUps. 3 Min Rest. In 15 Min - 2K Row, 30 Dumbbell Snatch (20/15), Max Burpee Box Jumps

Monday 16 Jul - 21 Dumbbell Cluster (20/15), 21 Dumbbell Lunge (20/15), 200m Run, 15 Dumbbell Cluster, 15 Dumbbell Lunge, 200m Run, 9 Dumbbell Cluster, 9 Dumbbell Lunge

Strength - Dumbbell Squat Snatch and Dumbbell Press

Sunday 15 Jul - Open Gym 2-4pm

Saturday 14 Jul - In 40 Mins - 21-18-15-12-9-6-3 -DeadLift (90/60), AirBike (cal), Box Step Over (20/15). In any time remaining - 1 RM Thruster

Friday 13 Jul - 5 Min AMRAP - HandStand Walking. 5 Min AMRAP - Strict Muscle Up, 5 Min AMRAP - Pistol Squat (12/8). 2 Min AMRAP - HandStand PushUp. 2 Min AMRAP - Muscle Up. 2 Min AMRAP - Pistol Squat

Thursday 12 Jul - ‘Partner WOD’ - 17 Min AMRAP - 200m Row, 50 Double Under

Strength - OverHead Squat

Wednesday 11 Jul - 400m MedBall Carry then 21-15-9 - WallBall, Burpee. 400m Plate OverHead Carry then 21-15-9 - Plate Ground To OverHead, Burpee Onto Plate

Well done to all who made it to the podium. 

Darren and Sam, David and Faith, Christopher and Eliza. 

Also to the standout efforts from Melissa, Casey, Tess and Leah

Tuesday 10 Jul - In 12 Mins - 100 SitUps, 3 RM Press. In 12 Mins - 75 V-Sit, 2 RM Push Press. In 12 Mins - 50 Toes Thru Rings, 1 RM Jerk

NorFit 2018

What an epic day of fitness!

Thanks to everyone who participated and worked so hard all day.

Most of all thanks to the judges and helpers who make it all possible.

Monday 9 Jul - 5 Rnd - Min 1 - Dumbbell Squat (20/15), Min 2 - Toes To Bar, Min 3 - Rest, Min 4 - Power Clean (50/35), Min 5 - Box Jump, Min 6 - Rest

Sunday 8 Jul - Open Gym 2-4pm

Justin’s comedy show is part of the Darwin Fringe Festival.

 Get along to Hotel Darwin, 13th July at 7:30pm for a laugh!

Saturday 7 Jul - NORFIT

NorFit is now in its 5th year! 

The comp will run from 9:10am until 3pm.

If you would like to judge or help out please be there at 8:30am for the brief. 

Otherwise come in anytime and cheer on 50+ NT CrossFitters.

Friday 6 Jul - On The Minute - 4 Mins - 1 Rope Climb, Max PushUps. 2 Min Rest. On The Minute - 4 Mins - 2 Wall Climb, Max V- Sits. 2 Min Rest. On The Minute - 4 Mins - 3 Burpee Box Jump, Max Squats

Strength - Clean & Jerk Complex

Thursday 5 Jul - In 11 Min - 200 WallBall - Every Break 5x Burpee. In 11 Min - 100 Toes To Bar - Every Break 2x DeadBall Over Shoulder. In 11 Min - 300 Double Under - Every Break 10x SitUp

Wednesday 4 Jul - ‘Team WOD’ - 15 Cal SkiErg, Max Row, Max Sled Push, Max Slam Ball

Tuesday 3 Jul - ‘CrossFit Total’ - 1RM Back Squat, 1RM Press, 1RM DeadLift

Monday 2 Jul - 0-15 Min - AMRAP - 20/15cal AirBike, 6 Tyre Flip, 4 Sled Drag, 200m Farmers Carry (24/16). 15-18 Min - Rest. 18-32 Min - 3RM Hang Snatch