Saturday 1 Jun - NORFIT

This years instalment of NorFit is a 3 person team competition 

Starts at 8:30am, finishing around 1pm

Come in to cheer, judge or to get inspired!

There are no regular sessions on today

Friday 31 May - 5 Rnd - 2 Rope Climb, 20 WallBall

Thanks to CFHQ for this WOD

Strength - Back Squat

CFD is hosting NorFit on Saturday, the regular sessions will not be on. Feel free to come in and judge a heat or two! 

Thursday 30 May - 20 Min AMRAP - 5 DeadLift (100/70), 10 GHD Back Extension, 30 SitUp

Wednesday 29 May - 2 Rnd - 1 Min - DeadBall Over Shoulder (60/40), 30 Sec Rest, 1 Min - Single Arm Dumbbell Press (20/15), 30 Sec Rest. 1 Min - Strict PullUp, 30 Sec Rest, 1 Min - Strict Ring Dip, 30 Sec Rest

Skills WOD - 3 Rnd - 1 Min Pistols, 1 Min HandStand PushUp, 1 Min - Shin Hop, 1 Min Triple Under/ Double Under - 30 seconds rest after each minute

Tuesday 28 May - 0-7 Min - 1K Run (rest in any remaining time). 7-14 Min - 1K Row. 14-21 Min - 60/40cal AirBike. 21-28 Min - Max Distance HandStand Walk. 28-32 Min - Mobility

Monday 27 May - 5 Min AMRAP - 10 KettleBell Snatch (24/16), 20 Double Under. 3 Min Rest. 5 Min AMRAP - 10 Dumbbell Squat Snatch (20/15), 20 SitUp. 3 Min Rest. 5 Min AMRAP - 10 Plate Ground To OverHead (20/15), 20 Box Jump Over

Well done on your first muscleup Ros. Countless hours of progression work and many attempts have paid off!

Strength - Snatch Balance

Sunday 26 May - Open Gym 2-4pm

Saturday 25 May - ‘Bull’ - 2 Rnds - 200 Double Under, 50 OverHead Squat (60/40), 50 PullUp, 1 Mile Run

This WOD can also be done with a partner where 1 works, 1 rests and the reps are shared

Friday 24 May - In 35 Mins - 3 Rnd - 20 Cal (Bike, Row or Ski), 30 Single Arm Devils Press (22.5/15). In time remaining - 3RM Front Squat

Well done on your amazing efforts at The Australian CrossFit Championships Sammy. 

We are all so proud of you!

Thursday 23 May - 8 Min AMRAP - 6 PullUp, 6 HandStand PushUp, 12 Box Jump

Skills WOD - 12 Min AMRAP - 1 Strict MuscleUp, 3 Strict HandStand PushUp, 2 Rope Climb, 2 Wall Climb

Wednesday 22 May - 40 Sumo DeadLift (60/40), 20 Over The Bar Burpee, 30 Hang Power Clean (60/40), 15 Over The Bar Burpee, 20 Shoulder To OverHead (60/40), 10 Over The Bar Burpee

Strength - Hang Clean & Jerk

Tuesday 21 May - Death By 10m Shuttle

Min 1=1x10m, Min 2=2x10m and so on, adding another 10m every minute, until you can no longer achieve the distance required for that minute

Monday 20 May - 200m Plate OverHead Carry (20/15), 50 Plate OverHead Lunge, 200m MedBall Carry, 50 WallBall, 200m Farmers Carry (24/16), 50 KettleBell Swing

Strength - Press

Sunday 19 May - Open Gym 2-4pm

Saturday 18 May - ‘Partner Kalsu’ - 100 Thruster (each) - Every Minute, On The Minute - 5 Burpee

1 Works, 1 Rests, swap every minute. 

This WOD can also be done solo if you would like to give it a go!

Friday 17 May - 45m KettleBell Front Rack Lunge (16/12), 400m Row, 35 Toes To Bar, 300m Row, 25 Dumbbell Snatch (22.5/15), 200m Row

Sammy will be in Wollongong this weekend competing at The Down Under CrossFit Championship, a sanctioned event where the top finishers qualify for The CrossFit Games. Click here to watch her swim in the freezing ocean and clean & jerk over 100kgs

Strength - Snatch

Thursday 16 May - In 15 Mins - 1K Run, in time remaining 2RM Hang Clean. 2 Min Rest. In 15 Min - 1K Row, in time remaining 2RM Push Jerk

Wednesday 15 May - 10-8-6-4-2- Strict PullUp, KettleBell Press (16/12), Pistol Squat. 15-13-11-9-7 - PullUp, Dumbbell Push Press (20/15), Squat

Tuesday 14 May - 3 Rnd - 1 Min AirBike, 1 Min Row, 1 Min Double Under, 1 Min Rest

Strength - DeadLift

Tonight 6pm - YOGA, $10

The regular 6pm session is still on.

Monday 13 May - In 32 Mins - 3 Rnd - 15 Box Jump, 10 Knees To Elbows. 3 Rnd - 15 Squat, 10 V-Sit. 3 Rnd - 15 Reverse Burpee, 10 Sit Up. In any time remaining - 3RM Back Squat

Well done Mothers Day Classic Run Squad!

Sunday 12 May - Open Gym 2-4pm

The visitors we have had over the last couple of weeks, thanks to The Arafura Games, have been world class. Thanks to everyone for welcoming them all to CFD.

Free Intro Session, 10am today.

Saturday 11 May - 10 Rnds - 20 KettleBell Swing (24/16), 15 Burpee, 10cal AirBike, 5 Tyre Flip

Friday 10 May - ‘Bear Complex’ - 5 Rnd - 7 Unbroken Sets of the following Complex - 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

Thursday 9 May - 5 Rnd - In 5 Min - 400m Run then AMRAP - 5 PullUp, 10 PushUp, 15 Squat

Rx’d+ = Sub 5 PullUp for 3 MuscleUp (Ring or Bar)

Wednesday 8 May - 10-1 - Dumbbell Hang Clean Thruster (15/10), Cal Row. Then 15 Min AMRAP - 7 Burpee PullUp, 14 SitUp

Thank you VERY much to those who helped out with weightlifting at The Arafura Games. 

Daf, Amber, Gen, Kelli, Ros, Kel S, Mel M and Alex H. 

Tuesday 7 May - 5RM OverHead Squat

Skill - HandStand Walking
CrossFit Darwin is hosting NorFit on Saturday 1st June, 9am - 4pm.
It is a 3 person team comp - any male/female combination.
All of the details, including workouts and how to register, can be found on the NorFit Series Facebook page

Monday 6 May - In 35 Mins - 100 Toes To Bar, 100 WallBall, 100 Box StepUp (22.5/15), 10 Rope Climb. In any time remaining max reps of Strict Handstand PushUp OR V-Sit OR Pistol Squat

Session times today are 8:30am and 4pm

Partition the reps however you like

Sunday 5 May - Open Gym 2-4pm

Saturday 4 May - In A Team of 3 - 4 Rnds - 1 Min Row, 1 Min Rest, 1 Min DeadBall Over Shoulder (60/40). 3 Min Rest. 4 Rnd - 1 Min Burpee, 1 Min Rest, 1 Min Back Squat (60/40). 3 Min Rest. 4 Rnd - 1 Min AirBike, 1 Min Rest, 1 Min DeadLift (60/40)

Friday 3 May - 6 Min AMRAP - 3 Push Press, 6 Push Jerk

Strength - Push Press and Split Jerk

Thursday 2 May - 1K Row, 3 Min Rest, 1K Run, 3 Min Rest, 250 Double Under