Jerk 3 x 5

Then 3 RFT of:

30 Squats

20 Push Ups

10 Body Rows – Feet Elevated is Rx

Back to Basics

Air Squat

Set Up

  • Stance = shoulder width
  • Extension at hips and knees


  • Weight in heels
  • Lumbar curve maintained
  • Chest Up
  • Butt travels back and down
  • Bottom of squat is below parallel (hip crease is below the top of the kneecap)
  • Knees track parallel to feet
  • Return to full extension at hips and knees to complete the move
  • Head position is neutral

Trans Tasman Challenge -this Saturday 9 Nov

This is our 2nd annual challenge with CrossFit Darwin. We will run two sessions one at 9am and another at 11am. These sessions are FREE and don’t count as a weekly visit. Come on down and help us win the banner back. Everyone’s score will help us return it to this side of the Tasman.

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