Monday 11 Aug - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Compare to 20 May

Strength - Hang Clean and Press

Sunday 10 Aug - Open Gym 2-4pm

Good luck to the CFDers competing in the NTWA weightlifting comp today and to those riding from Mandorah to Darwin in The Grand Fondo

If you would like to support the weightlifters the comp starts at 11am at CrossFit Territory in Yarrawonga, next to the vet clinic. They would love you there cheering them on!

Saturday 9 Aug - 'Partner WOD' - 1RM Power Snatch. 3 Min AMRAP - Double Under. 10 MIN AMRAP - 10 KettleBell Swing (24/16), 10 SitUp

Friday 8 Aug - 7 Rnds - 7 MedBall Clean, 7 Box Jump, 7 PullUp

Welcome to the August On Ramp group, ready to go!
Strength - DeadLift

Thursday 7 Aug - 'The Ghost' - 6 Rnds - 1 Min Row, 1 Min Burpee, 1 Min DoubleUnder, 1 Min Rest

Strength -Front Squat

Wednesday 6 Aug - 400m Farmers Carry (20/15), 40 Dumbbell Snatch (20/15), 400m Plate Carry (20/15), 30 OverHead Lunge Step (20/15), 400m Barbell Overhead Carry (20/15), 20 Press (20/15)

Tuesday 5 Aug - On The Minute - 10 Mins - Odd - 1 Snatch, Even - 5 Clean. On The Minute - 10 Mins - Odd - 5 Strict HandStand PushUp, Even - 8 Pistol Squat

Making the most of a magnificent Darwin dry season morning