Monday 29 Mar - Open WOD 21.3 & 21.4
Ending the 2021 Open with a double banger!
Scaled Option - (29/20), Knee Raises, PullUps, Chest to Bar PullUps
Sunday 28 Mar - Open Gym 10-11am
Go Alice!
Doors open at 10am. WarmUp/WOD starts at 10:10am
WOD - 10 Rnds - 200m Run, 5cal SkiErg, 200m Row, 5cal Bike
Saturday 27 Mar - 5 Rnds - 1 Min - Hang Power Clean & Jerk (40/30), 1 Min - SitUps, 1 Min - Row, 1 Min - Front Squat (40/30), 1 Min - Hand Release PushUp, 1 Min - Bike, 2 Min - Rest
Interested in becoming a CrossFit Coach? Keen to gain a greater understanding of your sport?
Whatever the reason the CrossFit Level 1 course is being held at CrossFit Darwin on the 10-11th of April. Sign up at CrossFit.com, scroll down to courses near you on the home page and ours is there.
Friday 26 Mar - 1RM Press, 1 RM Push Press, 1RM Push Jerk, 1RM Split Jerk
If you would like to give 21.3 a go before Monday then 6pm tonight is your opportunity. The regular 6pm session is still on.
Thursday 25 Mar - 35 Min AMRAP - 400m Run, 20Cal AirBike, 10x10m Farmers Carry (24/16), 5x10m Sled Push (90/60)
Well done on a great grand final game Claudia. We are very proud of you.
Sunday 21 Mar - Open Gym 10-11am
WOD - 8 Mins Cals, 2 Min Rest, 6 Mins Cals, 2 Min Rest, 4 Mins Cals, 2 Min Rest, 6 Mins Cals, 2 Min Rest, 8 Mins Cals. Swap machines every rest.
Open Gym timings - 10am - Doors Open, 10:10am - WarmUp/WOD Starts
Friday 19 Mar - In 12 Mins - 30-20-10 - DeadLift, V-Sit. 2 Min Rest. In 12 Mins - 30-20-10 - Sumo DeadLift High Pull, HandStand PushUp
If you would like to give 21.2 a go before Monday we will run heats at 6pm. The regular 6pm session is still on,
Wednesday 17 Mar - 3 Rnds - 15 Thruster (40/30), 7 Toes To Bar, 15 Power Snatch (40/30), 7 Toes To Bar
Strength - Thruster and Power Snatch
Tuesday 16 Mar - 100 Pistol Squat, 100 Cals (any machine), 100 Box Jump, 100 PullUp
Partition the reps however
Monday 15 Mar - Open WOD 21.1
Scaled Option - Modified Wall Walk, Single Unders.
This is the Workout of the Day for everyone whether or not you have registered for The Open (so you may as well register) here
Sunday 14 Mar - Open Gym 10-11am
Tomorrow (Monday) Open WOD 20.1 is our workout of the day.
If you haven’t already go to the CrossFit Games website and register.
WOD - 4 Rnds - 40sec Bike Erg, 20sec Rest. 4 Rnds - 40sec Situps, 20sec Rest. 4 Rnds - 40sec SkiErg, 20sec Rest. 4 Rnds - 40sec Lunge Steps, 20sec Rest. 4 Rnds - 40sec AirBike, 20sec Rest. 4 Rnds - 40sec Ring Rows, 20sec Rest. 4 Rnds - 40sec Row, 20sec Rest. 4 Rnds - 40sec Box Step Up, 20sec Rest. 4 Rnds - 40sec Shuttle Run, 20sec Rest. 4 Rnds - 40sec Knee Raises, 20sec Rest
Tuesday 9 Mar - 3 Rnds - 30 Unbroken Dumbbell Thruster (15/10), 30 Unbroken KettleBell Swing (24/16). Every break = 10 Burpee
Gymnastics - 7 Min Up Ladder - Muscle Up, Toes To Bar. Add an extra toes to bar every round.
Finisher - 5 Min AMRAP - 12 Alternate Arm Seated Press, 12 Bent Over Row.
Monday 8 Mar - 5 Rnds - Every 4 Mins - 100m Farmers Carry (24/16), 10 Box Step Over (22.5/15), 200m Run
Strength - 5 Rnds - Every 2 Mins - 4 DeadLift, Max HandStand PushUps in time remaining
Another week bought to you by Sammy.
Sunday 7 Mar - Open Gym 10-11am
WOD - 3 Rnds - 4 Min Row, 4 Min Ski or Bike, 4 Min Double Unders.
Every 2 Mins - 10 Lunge Steps
Friday 5 Mar - 3 Rnds - 30 KettleBell Hang Snatch (24/16), 30 Single Arm OverHead Lunge, 30 KettleBell Hang Clean and Jerk
Gymnastics WOD - 0-3 Min- Max Unbroken MuscleUps, 3-6 Min - 2 sets at 50% of max set, 6-9 Min - 2 sets at 50% of max set, 9-11 Min - Max MuscleUps (not unbroken)
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