Wednesday 1 June - WOD: 50 Lunge Step, 40 Ring Row, 30 Push Up, 20 Box Jump, 10 Hollow Rock

📸danielarphoto

Strength: 5RM DeadLift

Tuesday 31 May - WOD: 2 Mins for each set -10 Back Squat; 9 Back Squat; 8 Back Squat; 7 Back Squat; 6 Back Squat; 5 Back Squat; 4 Back Squat; 3 Back Squat; 2 Back Squat; 1 Back Squat; 1 Back Squat; 1 Back Squat

📸 danielarphoto

Monday 30 May - WOD: 7 min AMRAP - 14 Cals, 12 x 10m Shuttle Run; 7 min AMRAP - 10 Pull Ups, 8 HandStand Push Up; 7 min AMRAP - 10 Dumbbell Squat Clean, 4 Devils Press

📸 danielarphoto

Skills WOD: 10 Shoulder Taps, 8 Pistol Squat, 6 Triple Under, 4 Strict HSPU, 2 Muscle Up

Sunday 29 May - 10 - 11am Open Gym & WOD

WOD: 200 Lunge Steps, 150 Sit Ups, 100 Hand Release Push Up, 50 DeadBall Squat Clean

Partition reps however you like.

Saturday 28 May - WOD: 2 Rounds - Cals, Box Jump Over, HandStand Push Up, Toes to Bar, Thruster

Friday 27 May - WOD: 21 - 15 - 9 Shoulder to OverHead, Pull Up; 21 - 15 - 9 Power Clean, Push Up

Strength: 1RM Pull Up, 1RM Dip

Thursday 26 May - WOD: 1.2K Run, 1K Row, 10 DeadBall Over Shoulder, 800m Run, 600m Row, 20 Kettlebell Snatch, 400m Run, 300m Row, 30 Dumbbell Snatch, 200m Run, 150m Row

Wednesday 25 May - Strength: 3RM Bench Press

Skills WOD: Bar Muscle Up, HandStand Walk, Ring Muscle Up, Pistol Squat

Tuesday 24 May - WOD: 3 Rounds - 10 OverHead Squat, 15 Front Squat, 20 Back Squat

Monday 23 May - WOD: 10 - 20 - 30 - 20 - 10 Box Step Over, Burpee, Toes Thru Rings, Plate Ground To OverHead

Sunday 22 May - 10 - 11am Open Gym & WOD

WOD: 20 Box Step Up, 20 Dumbbell Snatch, 15 Push Up, 15 Pull Up, 10 Cal Row, 10 Cal Ski or Bike. Every 5mins, including 3,2,1...go!, 200m Run

Saturday 21 May - WOD: 3 Rounds - 1 Rope Climb, 11 Cals, 22 Power Snatch, 33 Sit Up, 44 Goblet Squat, 55 Double Unders

📸 danielarphoto

No child minding tomorrow at 8:30am class!

Apologies for any inconvenience.

Friday 20 May - WOD: Every 2 Mins for 7 Rounds - 1 Sumo DeadLift; Every 2 Mins for 7 Rounds - 1 Back Squat

📸 danielarphoto

Thursday 19 May - WOD: 5 Rounds - 15/12 Cal Row, 200m Run, 10 Burpee, 40 Double Unders, 15/12 Cal Bike or Ski

📸 danielarphoto

Wednesday 18 May - WOD: AMRAP - 5 Muscle Up, 10 Squat Clean

📸 danielarphoto

Core WOD: Plank, Side Plank, Hollow Hold, Flutter Kicks, Atomic Sit Ups, Side Twists

Tuesday 17 May - WOD: 2 Rounds - Dumbbell Snatch, 7m Shuttle Run, Kettlebell Swing, Row, Sledge Hits, Bike or Ski

Strength: 1RM Power Snatch, 1RM Hang Squat Snatch

Monday 16 May - WOD: 7 Rounds - 3 HandStand Push Up, 6 Toes To Bar, 9 Box Jump Over; 7 Rounds - 9 Wall Ball, 6 Push Up, 3 Pull Up

📸 danielarphoto

Skills WOD: AMRAP - 5m HandStand Walk, 8 Pistol Squat

Sunday 15 May - 10 - 11am Open Gym & WOD

WOD: 2x 4 Rounds - Wall Ball, Burpees, Sit Ups, Backward Single Skip, Toes to Bar;

Saturday 14 May - WOD: 3 Rounds - 200m Kettlebell Suitcase Carry, 30m Lunge with Kettlebell, 5 Kettlebell Snatch, 7 Goblet Squat, 9 Kettlebell Swing; 3 Rounds - 200m Dumbbell Suitcase Carry, 30m Dumbbell OverHead Lunge, 5 Dumbbell Clean & Jerk, 7 Devils Press, 9 Dumbbell Snatch

Friday 13 May - WOD: 4 Rounds - 10 Box Step Up, 10 Pike Push Up, 7 Burpee Pull Up

Strength: 3RM Strict Press

Skills WOD: Strict Pull Ups, Strict HandStand Push Up, Strict Toes To bar, Pistol Squats

Thursday 12 May - WOD: 3 Rounds - Row, Burpee Over Rower; 3 Rounds - Kettlebell Swing, Burpee Over Kettlebell; 3 Rounds - Hang Power Clean, Bar Facing Burpee

Skills WOD: HandStand Hold or Walk Practice

Wednesday 11 May - WOD: 10 - 1 OverHead Squat, 1 - 10 Sumo DeadLift High Pull

Skills: Pistol Squat, Strict Muscle Up

Tuesday 10 May - WOD: 100 Squats, 10 Wall Climbs, 80 Lateral Plate Jumps, 8 DeadBall Over Shoulder, 60 Sit Ups, 6 Rope Climb, 40 Box Jump Over, 4x10m Dumbbell OverHead Lunge, 20 Thruster, 2 Ring Muscle Up

Monday 9 May - 'Nicole': AMRAP - 400m Run, Max Pull Ups

Strength: 1RM Behind Neck Push Jerk

Sunday 8 May - 10 - 11am Open Gym & WOD

WOD: 4 Rounds: 40m Bear Crawl, 40m Burpee Broad Jump, 40m Lunge/Lunge/Squat

3 Rounds: 20/15 Cal Row, 20 Toes Thru Rings, 20/15 Cal Bike or Ski, 20 V-Sit

Saturday 7 May - WOD: In 10mins - 1K Run, In Any Time Remaining - Dumbbell Push Press, Jumping Split Lunge; In 10mins - 1K Row, In Any Time Remaining - Russian Twist, Push Ups; In 10mins - 250 Double Unders, In Any Time Remaining - Goblet Squat, Box Jump/Step Down

Friday 6 May - WOD: 7 Rounds: 7 Pull Pus, 7 Power Snatch; 7 Rounds: 7 Ring Dips, 7 Power Clean

Skills: Practice Muscle Ups

Thursday 5 May - Open WOD 17.4: AMRAP - 55 DeadLift, 55 Wall Ball, 55 Cal Row, 55 HandStand Push Up

Strength: 3RM & 1RM Bench Press

Today it’s CFD’s 12th birthday. We wanted to say a big thank you to everyone who has made the twelve years so special here at CrossFit Darwin. The gym wouldn’t be what it is without your love and support!

Wednesday 4 May - WOD: 2 - 2 - 2 - 2 Front Squat

📸 danielarphoto

Finisher

Congratulations to Valentina and Stacey who attended the NT Open and Masters Competition on 24th April!

Tuesday 3 May - WOD: 600m Run, 30 Dumbbell Squat, 400m Run, 20 Reverse Burpee, 200m Run, 10 Clapping Push Up; 600m Row, 30 Hollow Rock, 400m Row, 20 Devils Lunge, 200m Row, 10 DeadBall Squat Clean

Monday 2 May - " Filthy Fifty" 50 Box Jump, 50 Jumping Pull Up, 50 Kettlebell Swing, 50 Walking Lunge Step, 50 Knees to Elbows, 50 Push Press, 50 Back Extension, 50 Wall Ball, 50 Burpee, 50 Double Under

Sessions today: 8:30am & 4pm