Sunday 29 May - Open Gym 2-4pm

Saturday 28 May - 'Devils Mile - 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry (20/15), 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl

Compare to 2015 2014 2013 2012 2011

Devils Mile 2016 is here!

Casuarina Beach - At the end of Trower Rd turn right at the roundabout, drive down a small hill then turn left into the first car park. From the car park walk down a short path to the beach. If you drive to the Surf Club you have gone too far. 

Don't miss this WOD, it's the best one of the year!

Friday 27 May - 3 Rnd - 10 Cal AirBike, 100 Double Under, 10 Burpee PullUp

This week Bhumi got her first HandStand and Paulie his first MuscleUp. Great work guys.
Strength - Back Squat and Front Squat

Thursday 26 May - 50 Burpee, 40 Pistol Squat, 30 Squat Clean (50/35), 20 Dip, 10 Wall Climb, 20 PullUp, 30 OverHead Squat (50/35), 40 Box Jump, 50 Burpee

Wednesday 25 May - 'Toasty Roasty' - 21 HandStand PushUp, 6m OverHead Lunge (25/15), 18 DeadLift (100/70), 6m OverHead Lunge, 15 HandStand PushUp, 6m OverHead Lunge, 12 DeadLift, 6m OverHead Lunge, 9 HandStand PushUp, 6m OverHead Lunge, 6 DeadLift

Strength - Snatch and Clean & Jerk

Tuesday 24 May - 3RM Front Squat. 3RM Press. 3RM PullUp

Monday 23 May - EMOM - 5 Mins - Max Unbroken Toes To Bar. EMOM - 5 Mins - Max Unbroken HandStand PushUp. EMOM - 5 Mins - Max Unbroken Double Under

Skills WOD - HandStand Walking, MuscleUp, Pistol Squat
EMOM = Every Minute On The Minute