Saturday 29 Aug - 'Partner WOD' - 8 Mins - Max Row, Max Goblet Squat (16/12). 2 Min Rest. 8 Mins - Max Run, Max PushUp, 2 Min Rest. 8 Mins - Max AirBike, Max Plate Ground To OverHead (20/15), 2 Min Rest. 8 Mins - Max DoubleUnder, Max Weighted StepUp (15/10)

The August On Ramp group are ready to WOD!

Sam's competition season begins this weekend in Sydney, with two comps in two days. Saturday she will be competing in 'Gods of War' a partner event at CF Rev X. Sunday will be a 4 person team event at CF Never Quit. Good luck Sammy!

Friday 28 Aug - 'Tabata' - 6 Rnds of Each - Dumbbell PushPress (15/10), Jumping Split Lunge, PullUp, AirBike, HandStand PushUp, MedBall Clean

 Strength - Front Squat and Jerk

Thursday 27 Aug - Death By - DeadLift (70/50), Over The Bar Burpee

Strength - Sled Push

Wednesday 26 Aug - 'Partner WOD' - 42 Bench Press, 42 Box Jump, 42 Wall Ball, 30 Bench Press, 30 Box Jump, 30 WallBall, 18 Bench Press, 18 Box Jump, 18 WallBall

 Partner Finisher - 15 Min AMRAP - 5 Mins Air Bike, 5 Mins Wall Climb, 5 Mins Rope Climb

Tuesday 25 Aug - 1K Row, 1K Run, 100 DoubleUnder, 100 Squat, 100 SitUp

 

Strength - Press and Dumbbell Press

Monday 24 Aug - 'Nate' - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Compare to 8 Oct

Gymnastic WOD - Every 3 Mins For 15 Mins - 2 Strict PullUp, 10m HS Walk, 10 Pistol
NorFit 2015 #2 is on Saturday 12th Sept at CFD 
All the WOD's have been released on the NorFit Facebook page. They have been designed for maximum participation so whether you are an experienced CrossFitter or brand new to the sport you will be able to enjoy a supportive, friendly, competition environment . If you decide competition is not for you then please feel free to volunteer as a judge/helper on the day.

Sunday 23 Aug - Open Gym 2-4pm

Saturday 8am, the place to be!