Friday 8 Jul - 7 min AMRAP - 3 Thruster (45/30), 3 Chest to Bar PullUp, 6 Thruster, 6 Chest to Bar PullUp, 9 Thruster, 9 Chest to Bar PullUp (keep adding 3 reps until 7mins is up)

Compare to 28 Apr
Read Sage Burgener's latest blog post here - it's great! Sage is a CrossFit Trainer and Olympic Weightlifter, her posts are funny and insightful.

Thursday 7 Jul - 5 Rnds - 12 Double Under, 9 Ring Dip, 6 One Legged Squat, 3 Wall Climb

Wednesday 6 Jul - 3 Rnds - 15 Burpee, 400m Run, 1 Rope Ascent

 Compare to 2 May
This Saturday (8am and 3pm) the WOD will be at Casuarina Beach again - because it was SO much fun last weekend!

Tuesday 5 Jul - 3min AMRAP - 3 Power Clean (60/40), 6 PushUp, 3 Squat Clean (60/40). 1 Min Rest, Complete 5 Rnds

 

Strength - OverHead Squat

Monday 4 Jul - 'Karen' - 150 Wall Ball (10ft/8ft)

 Read what Lisbeth has to say about 'Karen' here
Compare to 14 Dec

Sunday 3 Jul - Open Gym 2-4pm

Saturday 2 Jul - BEACH WOD!! 'The Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

View Casuarina Beach in a larger map
Both sessions today - 8am and 3pm will be at Casuarina Beach - We will meet on the beach in front of the carpark.
This WOD is Epic! There will be options to scale the distance!
The map above is directions from Casuarina Shopping Centre to the beach carpark