Saturday 23 Aug - 'Team WOD' - 12 Min AMRAP - 200m Row, 6 Over The Rower Burpee. 2 Min Rest. 10 Min AMRAP - 20 Double Unders, 6 Burpee. 2 Min Rest, 8 Min AMRAP - 20m Bear Crawl, 6 Reverse Burpee

Finisher - 200m Tyre Flip Race

Friday 22 Aug - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

Thursday 21 Aug - 2 Rnds - 600m Run, 10 PullUps, 6 Strict HandStand PushUp, 400m Run, 8 PullUps, 4 Strict HandStand PushUp, 200m Run, 6 PullUps, 2 Strict HandStand PushUp

Wednesday 20 Aug - 11 Min AMRAP (up ladder) - KettleBell Swing (32/24), Front Squat (40/30), Ring PushUp

 Was great to have Linzey Beister from Gold Coast Weightlifting Club drop in to train while he was here running the AWF Level 1 Course last weekend
Strength - OverHead Squat

Up Ladder - 1 rep of each, 2 reps of each, 3 reps of each and so on until 11 min is up

Tuesday 19 Aug - 300m Row, 200m Run, 100 Lunge Steps, 50 SitUps, 25 Squat Clean (60/40)

Liam T, 3rd place finish at The CrossFit High Reps Throw Down in Sydney last weekend, awesome!

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!