Saturday 11 Jun - 100 PullUps, 100 KB Swing (24/16), 100 Double Under, 100 OverHead Squat (40/30)

 This is CF Games Regionals WOD #4. The scaled version is 3 Rnds - 20 reps of each

Friday 10 Jun - 7 Rnds - 35 Double Under, 1 Snatch

 Strength - Snatch
Score is time in seconds minus total amount of weight lifted

Thursday 9 Jun - 1-10 Squat, 10-1 Ring Dip

 Strength - Bench Press

Wednesday 8 Jun - Run 800m, 21 SitUp, 21 Clean and Jerk (40/30), Run 400m, 15 SitUp, 15 Clean and Jerk, Run 200m, 9 SitUp, 9 Clean and Jerk

Surely there are a few of you who want to give a wallball burpee a go??

Tuesday 7 Jun - 'Fight Gone Bad' - 3 Rnds - Wall Ball (10kg/5kg), Sumo DeadLift HighPull (35/25), Box Jump (60/50cm), Push Press (35/25), Row

Posing before the City To Surf!!
1 min per station, 1 min rest between rounds, total reps is score.

Monday 6 Jun - 8 Rnds - 6 Hang Power Clean (60/40), 3 Burpees, 1 Rope Climb

Strength - Front Squat

In this WOD if you need to wait for the rope you do pushups - every pushup you do is minus 1 second off your time

Sunday 5 Jun - Open Gym 2-4pm

Sorry John, not your heaviest that night but the only one I got a photo of.

Thanks to all those who came and supported the lifters at the weight lifting comp.

Huge congratulations to Mel and Marnie for great lifts.

See you all at the City to Surf start line!