Saturday 14 Jun - 'Partner WOD' - 100 OverHead Lunge Step (20/15), 90 Plate Ground To OverHead (20/15), 80 WallBall, 70 Toes To Bar, 60 Thruster (20/15), 50 Cal Row, 40 Burpee PullUp, 30 Ring Dip, 20 Sled Push (10m), 10 Tyre Flip

Sam is competing in Perth this weekend in The Primal Throwdown, presented by Southern CrossFit. The link to the website is here so you can follow her progress all weekend. GO SAM!!

Friday 13 Jun - 10-8-6-4-2 - KettleBell Swing (32/24), Box Jump, PullUp

Strength - Back Squat

Thursday 12 Jun - 3 Rnds - 5 Strict PullUp, 5 Strict HandStand PushUp. Then 5 Min AMRAP - 3 Squat Clean (60/40), 6 Over The Bar Burpee

Strength - Clean & Jerk

Wednesday 11 Jun - On The Minute For 10 Mins - Odd - 2 x Snatch, Even - Max MuscleUps

Strength - Snatch

Tuesday 10 Jun - 3 Rnds - In 3 Mins - Run 400m, Max PushPress (50/35)

Strength - Press and Turkish GetUp

Monday 9 Jun - 'Devils Mile - 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry (20/15), 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl

Compare to 8 Jun 2013 and 12 May 2012 and 2 Jul 2011

This is the fourth year in a row that we have hit The Devils Mile on Casuarina Beach, it's a great WOD, don't miss it!

Session times are 8am and 5pm. After the 8am session we will have a vote on where to go for breakfast. After the 3pm session I will have an esky full of ice so feel free to add a beer or 2 to it and we can watch the sun go down!

Sunday 8 Jun - Open Gym 2-4pm

Tomorrows WOD (Monday) is at Casuarina Beach. Session Times are 8am and 5pm. 

Drive along Trower Rd, turn right at the roundabout after Claymore Cresent then left into the first car park, walk to the beach from there.