Saturday 4 Jun - 'Unbroken' - KB Swing (24/16), Double Under, PullUp, Toes To Bar, Sit Up, Thruster (40/30), Push Up, Tyre Jump, Squat, Push Press(40/30)

Working with a partner you will do as many reps as possible of each exercise, your partner will count your reps and ensure they are good reps. If the movement involves the PullUp station you score reps until you drop from the bar. For movements using the Olympic bar reps are scored until you put the bar down. For all other movements you score reps until you pause/rest for 2 seconds or more. Score is total reps for all 10 exercises!

Weight Lifting Comp starts at 10am. Come on down and compete or cheer. Bring a chair or two!

Friday 3 Jun - 5 Rnds - 3 Ring PushUp, 6 WallBall, 9 KB Swing (32/24), 12 Weighted StepUp, 15 Squat

 Strength - Push Press

Thursday 2 Jun - 1k Run, 30 HandStand PushUp, 1k Run

 This is Games WOD #1 from the CF Regionals - except we have subbed a 1k run instead of 1k row

Wednesday 1 Jun - 1 Clean on the minute every minute for 15 minutes then a choice between Max Double Under, Max Squat or Max Dist Run in 10mins

  Compare to 22 Nov

Score is total weight combined for all 15 lifts

Tuesday 31 May - 21-15-9 DeadLift (60% of your 1RM), Tyre Jump (24"/20")

Pic from our Friday afternoon BBQ - we need to have these more often, good times!
Strength - DeadLift
This is WOD #3 from the 2011 CF Regional Games, the only difference is the weight and height. If you would like to give the games version a go the DeadLift weight is 140/90 and the jump height is 30"/24"

Monday 30 Jun - 3 Rnds - 5 Ring Dip, 10 PullUp, 15 OverHead Squat (40/30)

Compare to 23 Mar

Strength - Hang Power Clean

Sunday 29 May - Open Gym 2-4pm

Many 5k run PR's - awesome work everyone!!

If you are planning on competing in the Olympic Weight Lifting Comp next Saturday (Snatch, Clean and Jerk) then Open Gym would be a good time to work out your start weight for each lift