WOD: 3 Rounds - In 3 Mins: 200m Run, Max Goblet Squats; In 3 Mins: 250/200m Row, Max Dumbbell Hang Clean&Jerk; In 3 Mins: 15/10 Cals Bike or Ski, Max Bent Over Row
Friday 29 Apr - WOD: AMRAP/Up Ladder - Rope Climb, Thruster
Strength: 2RM Hang Power Snatch, 2RM Hang Power Clean
Wednesday 27 Apr - WOD: 3 Rounds - 3/5 Ring Dips, 10 V-Sit, 15 Box Jump, 20 Burpees, 25 Jumping Squat
Skills WOD: Practice HandStand Walking or HandStand Holds
Tuesday 26 Apr - WOD: 3 - 3 - 3 Back Squat
Skills WOD: Ring Muscle Up, HandStand Push Up, Dumbbell Squat Snatch, Bar Muscle Up, Triple Under, Pistol Squat
Sunday 24 Apr - 3 - 4pm Open Gym & WOD
9:30am: NTWA Weightlifting Competition - come and cheer on all the athletes
1:00pm: #talk2mebro Seminar - a free seminar for everyone! Bring your swimwear, towel and a yoga mat
3 - 4pm: WOD - AMRAP: 12/10 Cals, 20 Dumbbell Snatch, 12/10 Cals, 20 KettleBell Swing; In 16mins - 36/30 Cals, 50 Dumbbell Snatch, 36/30 Cals, 50 KettleBell Snatch. In Any Time Remaining - Lunge/Lunge/Squat/Burpee
Saturday 23 Apr - WOD: 100 Bench Hops, 90 Double Unders, 80 Plate Bent Over Row, 70 Sledge Hits, 60 Box Step Ups, 50 Cals, 40 Dumbbell Push Jerk, 30 MedBall Clean, 20 Devils Press, 10 Strict Pull Up
At 5:30pm (after the 4pm class) we will have #talk2mebro workshop. If you’re participating, don't forget to bring your swimwear, towel and a yoga mat.
See you all tomorrow!
Friday 22 Apr - WOD: AMRAP - 4 Toes To Bar, 8 Wall Ball, 12 Kettlebell Snatch
Strength: 2 - 2 - 2 OverHead Squat
Wednesday 20 Apr - WOD: 1 - 1 - 1 Squat Clean; 1 - 1 - 1 Push or Split Jerk
We just wanted to remind you that on the 23rd & 24th, this Saturday and Sunday, we’re going to have 2 FREE seminars run by #talk2mebro. This will happen at CrossFit Darwin (4 Finniss Street).
It’s an interactive workshop that delves into suicide awareness and mental health. Head to their website or Instagram page to find out more.
The workshop on Saturday will start at 5:30pm .
On Sunday it will start at 1pm.
You are more than welcome to attend both sessions if you found Saturdays helpful.
Most importantly if you have a friend/family member who’d benefit from these, please bring them along.
Monday 18 Apr - WOD: 'Barbara' 5 Rounds - 20 Pull Up, 30 Push Up, 40 Sit Up, 50 Squat
Sessions today: 8:30am & 4pm
Sunday 17 Apr - 10 - 11am Open Gym and WOD
Ros getting after it down in the Red Centre.
WOD: AMRAP - 6 Thruster, 4 Over The Bar Burpee; AMRAP - 12 Push Ups, 8 Pull Ups; AMRAP - 24 Double Unders, 16 KB Swings
Thursday 14 Apr - WOD: 5 Rounds - AirBike; 5 Rounds - Row; 5 Rounds - 10m Burpee Shuttle Run; 5 Rounds - Double Unders
Skills: HandStand Walking or HandStand Hold Practice
Wednesday 13 Apr - WOD: 10 - 1 Barbell Front Rack Box Step Up; 2 DeadBall Over Shoulder After Each Set
Strength: 10 RM Back Squat
Tuesday 12 Apr - 'Nate' - AMRAP: 2 Ring Muscle Up, 4 HandStand Push Up, 8 Kettlebell Swing
Strength: 1 Power Snatch, 1 Squat Snatch, 1 OverHead Squat
Sunday 10 Apr - 10 - 11 Open Gym & WOD
WOD: Buy In - 100 Double Unders; 5 Rounds - 50 Lunge Steps, 40 Sit Ups, 15/12 Cals, 3 Wall Climbs; Cash Out - 100 Double Unders
Friday 8 Apr - WOD: 4 Rounds - 1min Deadlift, 1min Toes To Bar, 1min Dumbbell Push Press, 1min Rest
📸 danielarphoto
Skills WOD: Bar Muscle Up, HandStand Push Up, Rope Climb, Pistol Squats, Ring Muscle Up, Triple Unders
Monday 4 Apr - WOD: In 12 Mins - 21 - 15 - 9 Dumbbell Snatch, Box Step Up, Russian Twist; In 12 Mins - 21 - 15 - 9 Pull Ups, Cals
📸 danielarphoto
Skills WOD: HandStand Walk, Pistol Squat, HandStand Push Up, Muscle Up, Rope Climb
Sunday 3 Apr - 10 - 11 Open Gym and WOD
WOD: 4 Rounds - 8 Cals, 10 Sledge Hits, 12 MedBall Clean; 4 Rounds - 1 Rope Climb, 40 Double Unders, 7 Burpees; In 12 Mins - 16 Cals, 20 Sledge Hits, 24 MedBall Clean, 2 Rope Climb, 80 Double Unders, 14 Burpees
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