Friday 17 Apr - 21 PullUp, 21 PushUp, 21 KettleBell Swing (32/24), 15 PullUp, 15 PushUp, 15 KettleBell Swing, 9 PullUp, 9 PushUp, 9 KettleBell Swing

 Thanks so much for all the help this week from Faith, Simon M, Marie, Mitch and Kwow, to get the massive April On Ramp group ready to CrossFit!
Strength - Bench Press

Thursday 16 Apr - Run 800m, 40 Squat Clean (60/40)

Wednesday 15 Apr - 200m MedBall Carry (9/6), 30 WallBall, 200m Suitcase Carry (24/16), 30 KettleBell Snatch (24/16)

Strength - Snatch Complex
Great lifting from Mitch and Emily on Sunday at the NTWA comp. Thanks to everyone who called in for some crowd support, the more people watching the lighter the bar feels!
 If anyone is interested in lifting at the next comp in 2 months time let me know.

Tuesday 14 Apr - 20 Min AMRAP - 11 Box Jump, 22 Sit Up, 33 Double Under

Strength - Weighted PullUp

Monday 13 Apr - 4 Rnds - 4 Power Clean (65/45), 8 HandStand PushUp, 12 Squat

Strength - Push Press and Push Jerk

Sunday 12 Apr - Open Gym 2-4pm

NTWA Weightlifting comp today at CrossFit TopEnd. Come on down and support local lifters. Starts at 11am

Saturday 11 Apr - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest

 Compare to 10 Jan
 Free Intro Session 10am