Monday 18 Aug - 100 Push Press (40/30), 50 Toes To Bar, 25 Ring Dip, 400m Suitcase Carry (24/16)

Push Press - Every time you put the bar down - 5 Burpees (10 Min Cap)

Toes to Bar - Every time you drop from the bar - 5 PushUps (8 Min Cap)

Ring Dips - Every time you drop from the rings - 5 SitUps (6 Min Cap)

Suitcase Carry - Every time you put the KB down - 10 Lunge Steps

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