Wednesday 1 Jan - Weighted Walk - 6am - 9am. Open Gym 11am -1pm.

Schedule into you calendar a solid year of CrossFit Darwin sessions!

If anyone wants to come on a long walk tomorrow be at CFD at 6am. Bring a weighted vest, pack or just come for a walk with a water bottle. We will likely go for about 3 hours. Start the new year with something good!

Tuesday 31 Dec - 10 Min AMRAP - 200m Run, 20 Dumbbell Snatch (22.5/15). 2 Min Rest. 10 Min AMRAP - 250m Row, 20 KettleBell Snatch (24/16). 2 Min Rest. 10 Min AMRAP - 15/10 cal Ski or Bike, 20 WallBall

Happy New Years Eve!
Session times are 8:30am and 4pm

Beer and Pizza at CFD after the 4pm Session. BYO alcohol

Monday 30 Dec - 10 Rnds - Min 1 - 5 Strict HandStand PushUp, Min 2 - 5 Strict PullUp, Min 3 - 50 Double Under, Min 4 - Rest

Session times are 8:30am and 4pm

Sunday 29 Dec - Open Gym 2-4pm

Saturday 28 Dec - In 12 Min - 10-1 Plate Ground To OverHead (20/15), 1-10 Box Jump. In 12 Min - 100-80-60-40-20 Double Under, 10-20-30-40-50 SitUp. In 12 Mins - 20-18-16-14-12-10 WallBall, 10-9-8-7-6-5 PullUp

Session times today are 8:30am and 4pm

Friday 27 Dec - 1K Run, 100 Toes Thru Rings, 100 KettleBell Swing (24/16), 100 Box Step Up (22.5/15), 50 Plate OverHead Lunge Step (20/15), 50 HandStand PushUp, 50 Dumbbell Squat (15/10)

Session times today are 8:30am and 4pm

Thursday 26 Dec - ’Hopper Deck’

Sessions today are 8:30am and 4pm
The Hopper Deck is a deck of cards with a different workout on each one. We pick a card from the deck and read out the WOD. If one person in the group says 'no' the group will do 10 burpees, then pick another card. We will continue to draw cards until nobody in the group says no. You can only say no once! 

Wednesday 25 Dec - Merry Xmas Everyone!

CFD is closed today

Tuesday 24 Dec - CFD 12 Days of Christmas' - 1 Muscle Up (or Wall Climb), 2 Clean and Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)

Session times today are 8:30am and 4pm

Monday 23 Dec - 5 Rnds - 30sec Row, 30sec Rest, 30sec AirBike, 30sec Rest, 30sec Burpees, 30sec Rest. 3 Min Rest. 5 Rnds - 30sec PushUps, 30sec Rest, 30sec SitUps, 30sec Rest, 30sec Squats, 30sec Rest.

Session times today are 5:30am, 9:15am, 4pm, 5pm, 6pm

Sunday 22 Dec - Open Gym 2-4pm

Saturday 21 Dec - Partner WOD - 20 Rnds (each) - 15/10cal AirBike, 20 KettleBell Swing (24/16)

Session times today are 8:30am and 4pm

Friday 20 Dec - ‘Karen’ - 150 WallBall

Strength - Cluster

Thursday 19 Dec - 10-8-6-4-2 - Over The Rower Burpees, 200m Row before each set. 10-8-6-4-2 - Burpee Box Jump - 200m Run before each set

Finisher - 2 Min Double Under, 2 Min Rest, 1 Min Double Under, 1 Min Rest, 30sec Double Under

Wednesday 18 Dec - 8 Rnds - Every 2 Mins - 3 Front Squat. 8 Rnds - Every 2 Mins - 1 Split Jerk

Tuesday 17 Dec - In 28 Mins - 7 Rnd - 7 PullUp, 7 Dumbbell Clean & Jerk (22.5/15), 7 Box Jump Over. In any remaining time - 5RM DeadLift

Monday 16 Dec - ‘Tabata’ - Back Squat (60/40), V-Sit, Ring Row, Dumbbell Push Press (15/10)

Sunday 15 Dec - Open Gym 2-4pm

Saturday 14 Dec - 50 Burpee PullUp, 50 Burpee Box Jump Over, 50 Bar Facing Burpee

Credit goes to CrossFit LinchPin for this WOD

Friday 13 Dec - 5 Rnds - Every 3 Mins - 3 Strict HandStand PushUp, 7 Toes To Bar, 11 Box StepUp (22.5/15)

Strength - Snatch

Thursday 12 Dec - 7 Rnds - Min 1 - 10 Cal (Row, Bike or Ski), Min 2 - 50 Double Under, Min 3 - 3 Suicide Sprint, Min 4 - Rest

Skill - Pistol Squat

Wednesday 11 Dec - 2 Rnd - 12 GHD SitUp, 24 Russian Twist, 36 KettleBell Snatch (24/16), 12 GHD Back Extension, 24 Flutter Kick, 36 KettleBell Clean (24/16)

Skill - HandStand Walking

Tuesday 10 Dec - 3 Rnds - 1 Legless Rope Climb, 30 MedBall Clean

Strength - Press Complex

Finisher - 50 PushPress WallBall Shots

Monday 9 Dec - 15 Min AMRAP - 7 Knees To Elbows, 14 WallBall, 21 Box Jump. 2 Min Rest. 10-1 - Hang Power Clean (50/35), Cal (row, bike or ski)

Sunday 8 Dec - Open Gym 2-4pm

Saturday 7 Dec - 21 Min AMRAP - 20 PullUp, 30 PushUp, 40 SitUp, 50 Squat. 15 Rnds - 3 Burpee, 6 KettleBell Swing (24/16). In 9 Mins - Establish a 3RM Hang Power Snatch

Friday 6 Dec - 3 Rnd - 1k Run, 1K Row, 100 Double Under

Thursday 5 Dec - 12 Min AMRAP - 3 Burpee PullUp, 6 Dumbbell Push Press (15/10), 9 V-Sit

Strength - Front Squat and OverHead Squat

Wednesday 4 Dec - ‘Partner WOD’ - 10 Rnds - 20 Sledge Hits, 15 DeadLift (100/70), 10m Sled Push (100/70)

Tuesday 3 Dec - Tuesday 10 Dec - 3 Min AMRAP - Burpee Box Jump Over. 3 Min AMRAP - Hang Power Clean & Jerk (50/35). 3 Min AMRAP - Bar MuscleUp. 3 Min AMRAP - Dumbbell Squat Snatch (22.5/15). 3 Min AMRAP - PushUps. 3 Min AMRAP - SitUps

2 Min Rest after each AMRAP

Monday 2 Dec - In 8 Mins - 400m Suitcase Carry (24/16), 400m Run, Max KettleBell Front Rack Lunge (24/16). 2 Mins Rest. In 8 Mins - 60/40 cal (Row, Bike or Ski), 400m Run, Max KettleBell Front Rack Lunge. 2 Min Rest. In 6 Min - Accumulate as much time as possible in a L-Sit

Skill - HandStand Walking

Sunday 1 Dec - Open Gym 2-4pm

Saturday 30 Nov - Partner WOD - 20 Rnds - 3 KettleBell Cluster (24/16), 9 Kettlebell Swing, 27 Double Under. 20 Rnds - 3 Dumbbell Box Step Over (22.5/15), 6 HandStand PushUp, 9/7 Cal AirBike

This WOD can also be done solo if you prefer to work alone.

Thanks to Em for this one.

Friday 29 Nov - 2 Rnds - In 3 Mins - 3 Rope Climb, Max Pistol Squat. 1 Min Rest. In 3 Mins - 6 Wall Climb, Max Knees To Elbows. 1 Min Rest. In 3 Mins - 30/20cal AirBike, Max PushUps. 1 Min Rest. In 3 Mins - 30/20cal Row, Max V-Sit

Thursday 28 Nov - EMOM - 15 Mins - 1 Back Squat. EMOM - 15 Mins - 2 Push Press

EMOM = Every Minute On The Minute

Wednesday 27 Nov - In 32 Mins - 50 Dumbbell Shoulder To OverHead (22.5/15), 40 Lateral Plate Jump, 30x 9m Shuttle Run, 20 Dumbbell Box Step Up (22.5/15), 10x 9m Plate OverHead Lunge Step (20/15). 3 Min Rest then in any time remaining AMRAP - 3 Strict Dip, 3 Strict PullUp, 6 Dip, 6 PullUp

Tuesday 26 Nov - ‘Happy 40th Ros’ - 4 Rnd - 10 HandStand PushUp, 10 Hang Snatch (40/30), 10 Burpee, 10 V-Sit, 40 Double Under. 3 Min Rest then 4 Min AMRAP - Partner Barbell Seated Press (20/15)

Thanks to Ros for this workout. It’s her 40th so it’s all of her favourite things!

Monday 25 Nov - 7 Min AMRAP - 11 DeadLift, 9 Toes To Bar

Strength - DeadLift

Sunday 24 Nov - Open Gym 2-4pm

Saturday 23 Nov - ‘Partner WOD’ - 400m Run, 40 Synchro Burpee, 100 WallBall, 40 Power Clean (50/35), 100 KettleBell Swing (24/16), 40 HandStand PushUp, 100cal Row, 40 Toes To Bar. 400m Run

Thanks to Em for this WOD!

Friday 22 Nov - 3 Rnds - 400m Run, 30 Box Jump. 2 Rnds - 400m Run, 20 HandStand PushUp. 1 Rnd - 400m Run, 10 MuscleUp

Thursday 21 Nov - 3 Rnds - In 90sec 15 Front Squat (60/40), Max Over The Bar Burpee, 30sec Rest. 3 Rnds - In 90sec - 10 OverHead Squat (60/40), Max Over The Bar Burpee, 30sec Rest

Strength - Front Squat and OverHead Squat 

Wednesday 20 Nov - 50cal Row, 50 KettleBell Swing (24/16), 50 SitUp, 40cal Row, 40 Dumbbell Snatch (22.5/15), 40 PushUp, 30cal Row, 30 Slam Ball, 30 Toes Thru Rings

Skill - HandStand Walking

Tuesday 19 Nov - 50-40-30-20-10 - Double Under, Lunge Step. Every Minute On The Minute - 6 Jumping Squat

Finisher - Team AirBike

Monday 18 Nov - 12 Min AMRAP - 10 Power Clean (60/40), 15 Push Jerk, 20 DeadLift. 3 Min Rest. 12 Min AMRAP - 5 Wall Climb, 10 Strict PullUp, 15 V- Sit

Sunday 17 Nov - Open Gym 2-4pm

Saturday 16 Nov - 20 Rnds - 100m Row, 5 Devils Press (15/10), 10 WallBall

Friday 15 Nov - Death By Farmers Carry (24/16)

Strength - Back Squat

Thursday 14 Nov - In 26 Min - 30-3 - Squat, 20-2 - SitUp, 10-1 - PullUp. In any time remaining AMRAP - 2 Strict HandStand PushUp, 3 Kipping HandStand PushUp, 10 Pistol Squat

Wednesday 13 Nov - 3RM Push Press. 3RM Sumo DeadLift