Friday 21 Jun - 3 Rnd - 20 Back Squat, 400m Run

Strength - Back Squat

Saturday 15 Jun - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Casuarina Beach is the location for the WOD today. 
Park in the carpark before the Surf Club and take the short walking track to the beach. 
After the 8:30am session we will head to Cafe De la Plage for breakfast. 
After the 4pm there will be an eski of icy cold beer.
Bring plenty of water and sun protection.

Tuesday 11 Jun - 16 Min AMRAP - 14 Box Jump, 12 Front Squat (50/35), 10 Knees To Elbows, 8 Box Jump Over, 6 OverHead Squat (50/35), 4 Wall Climb

Skills WOD 5-4-3-2-1 - Rope Climb (30 sec L-Sit Hold after each set) 5-4-3-2-1 - Ring MuscleUp (30 sec HandStand Hold after each set)

Friday 7 Jun - 12 Min AMRAP - 3 Clean & Jerk, 7 PullUp

Strength - Clean & Jerk

Wednesday 5 Jun - ‘Isabel’ - 30 Snatch (60/40)

Strength - Snatch

Tuesday 4 Jun - In 10 Min - 4 Rnd - 250m Row, 15 PushUp. In 10 Min - 4 Rnd - 15/10cal AirBike, 15/10 Ring Dip. In 10 Min - 4 Rnd - 200m Run, 15 Squat

NorFit 2019
What a great day with the best people!
Thanks to everyone who made it such a huge success.

Monday 3 Jun - 2 Rnd - 30 Box Step Up (22.5/15), 20 Dumbbell Push Jerk (22.5/15), 10 V-Sit

Strength - Weighted Box StepUp
Skills WOD - 7 Min AMRAP - 5 Bar MuscleUp, 20 Pistol Squat