Wednesday 20 Aug - 11 Min AMRAP (up ladder) - KettleBell Swing (32/24), Front Squat (40/30), Ring PushUp

 Was great to have Linzey Beister from Gold Coast Weightlifting Club drop in to train while he was here running the AWF Level 1 Course last weekend
Strength - OverHead Squat
Up Ladder - 1 rep of each, 2 reps of each, 3 reps of each and so on until 11 min is up

Tuesday 19 Aug - 300m Row, 200m Run, 100 Lunge Steps, 50 SitUps, 25 Squat Clean (60/40)

Liam T, 3rd place finish at The CrossFit High Reps Throw Down in Sydney last weekend, awesome!

Monday 18 Aug - 100 Push Press (40/30), 50 Toes To Bar, 25 Ring Dip, 400m Suitcase Carry (24/16)

Push Press - Every time you put the bar down - 5 Burpees (10 Min Cap)
Toes to Bar - Every time you drop from the bar - 5 PushUps (8 Min Cap)
Ring Dips - Every time you drop from the rings - 5 SitUps (6 Min Cap)
Suitcase Carry - Every time you put the KB down - 10 Lunge Steps

Sunday 17 Aug - Open Gym 2-4pm

The 120k Crew!

Saturday 16 Aug - 3 Rnds - 10x 10m Sprint, 21 MedBall Clean. 2 Rnds - 500m Row, 15 Thruster (40/30). 1 Rnd - 1k Run, 9 Dumbbell Squat Clean (20/15)

Free Intro Session at CrossFit 11 Mile today, 2/104 McKinnon Rd, Pinelands, 10am