Sunday 17 Aug - Open Gym 2-4pm

 

The 120k Crew!

Saturday 16 Aug - 3 Rnds - 10x 10m Sprint, 21 MedBall Clean. 2 Rnds - 500m Row, 15 Thruster (40/30). 1 Rnd - 1k Run, 9 Dumbbell Squat Clean (20/15)

Free Intro Session at CrossFit 11 Mile today, 2/104 McKinnon Rd, Pinelands, 10am

Friday 15 Aug - 3 Mins MuscleUp, 3 Mins Box Jump, 3 Mins Row, 3 Mins Burpee PullUp

Thursday 14 Aug - 4 Rnd - 1 Rope Climb, 3 Wall Climb, 5 Triple Under

Strength - Back Squat

Wednesday 13 Aug - 50 DeadLift (75/50), 50 Over the Bar Burpee, 50 WallBall

 Well done Simon, fastest male road run at the Katherine Ultra Challenge!
Strength - Weighted PullUp and Turkish GetUp

Tuesday 12 Aug - 3 Rnd - 3 Min AMRAP - 7 Clean & Jerk (75/50), 21 Double Under. 1 Min Rest

Strength - Push Jerk and Split Jerk

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

Compare to 20 May

Strength - Hang Clean and Press