Saturday 9 Jul - BEACH WOD - 200m Run, 50 Squat, 40 KB Swing (16/12), 30 PushUp, 20 Double Under, 10 SitUp, 400m Run, 50 SitUp, 40 Double Under, 30 PushUp, 20 KB Swing, 10 Squat, 200m Run

 Saturday Beach WOD - back due to popular demand!! Same times - 8am and 3pm. Same place - Casuarina Beach (refer to google map from last Saturdays post if you are unsure of location).

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