Tuesday 13 Aug - 5 Min AMRAP - 7 Power Snatch (50/35), 7 Ring Dip. Rest 2 Mins. 5 Min AMRAP - 7 Snatch Grip DeadLift (50/35), 7 Toes To Bar

The August On Ramp group, graduated and ready to WOD!
Strength - Snatch Complex

Monday 12 Aug - 100 Double Unders then 21-15-9 Power Clean (50/35), Push Press (50/35) then 100 Double Unders

Strength - Weighted PullUps and Turkish Get Ups

Sunday 11 Aug - Open Gym 2-4pm

Good luck to anyone from CFD on the Mandorah to City ride today, bring on that beer at the finish line!

Saturday 10 Aug - 7 Min AMRAP - 400m Barbell Carry (20/15), Max Over the Bar Burpees. Rest 3 Mins. 6 Min AMRAP - 400m MedBall Carry, Max MedBall Cleans. Rest 3 Min. 5 Min AMRAP - 400m Plate OverHead Carry (15/10), Max OverHead Lunge Steps

Friday 9 Aug - 3 Rnds - 1 Rope Climb, 3 MuscleUp, 6 HandStand PushUp

Thursday 8 Aug - 12 Min AMRAP - 11 Thruster (40/30), 11 PullUp

Strength - Back Squat and Front Squat

Wednesday 7 Aug - 2 Rnds - 500m Row, 400m Run, 200m Farmers Carry (16/12), 100m Bear Crawl

Sam competing at the Again Faster comp in Brisbane on the weekend. Go…….Sam!

Strength - Push Press and Push Jerk