Monday 25 Sep - In 10 Mins - 75 Squat, 10 GHD SitUp, 50 Squat, 10 GHD SitUp, 25 Squat, 10 GHD SitUp. In 10 Mins - 50 Box Jump, 10 Ring PushUp, 35 Box Jump, 10 Ring PushUp, 20 Box Jump, 10 Ring PushUp

Skills WOD - 10 Min AMRAP - 1 Forward Roll, 2 Barbell Turkish GetUp, 30sec HandStand Hold, 4 Kneeling Jump to Stand

Sunday 24 Sep - Open Gym 2-4pm

Weightlifting Comp today at CrossFit Palmerston. Starts at 11am. Spectators are very welcome.

Saturday 23 Sep - 'Partner WOD - 100 Toes To Bar, 100 Dumbbell Push Press (20/15). 1 Min Rest. 'Solo WOD' - 5 Min AMRAP - Burpee. 1 Min Rest. 'Partner WOD' - 100 Cal Row, 100 SitUp

A Partner WOD then a solo effort then another Partner WOD.

In the Partner WOD one works, one rests.

Friday 22 Sep - 6 Min AMRAP - 8 Box Jump, 10 Squat, 12 Pistol Squat, 14 Walking Lunge

Strength - Front Squat

Thursday 21 Sep - 20sec Work/10sec Rest - 100 Dumbbell Snatch (20/15), 100 KettleBell Snatch (24/16), 100 Hang Power Snatch (35/25)

Wednesday 20 Sep - In 22 Mins - 800m Run, 21 V-Sit, 21 Extra PushUp Burpee, 600m Run, 15 V-Sit, 15 Extra PushUp Burpee, 400m Run, 9 V-Sit, 9 Extra PushUp Burpee. In time remaining - Max Hand Release PushUp

Outstanding run from Eliza on Sunday to take 3rd in the open division of The Mitchell St Mile.

Tuesday 19 Sep - 'Partner WOD' - 10 Rnds - 15 Wall Ball, 30 DoubleUnder

Skills - Muscle Up, HandStand Walking, Pistol Squats