Sunday 16 Sep - Open Gym 2-4pm

CrossFit Palmerston is hosting today’s NTWA competition. Come and support Daniel, Ruby and Kwow from 11am.

Saturday 15 Sep - In 40 Mins - 3 Rnd - 30 WallBall, 20 Box Jump Over, 10 DeadBall Over Shoulder (60/40), 5 Rope Climb. In any time remaining - 3RM Shoulder To OverHead

Friday 14 Sep - 3 Rnd - Every 5 Min - 15/10cal Bike, 400m Run

Strength - Every 2 Mins - 8 Rnd - 3 Back Squat

Thursday 13 Sep - ‘Jackie’ - 1K Row, 50 Thruster (20/15), 30 PullUp

Skills WOD - 4 Rnd - 1 Min Dip, 1 Min Pistol Squat, 30sec Rest

Wednesday 12 Sep - 3RM Sumo DeadLift. 3RM Bench Press

Tuesday 11 Sep - 12 Min AMRAP - 5 Strict PullUp, 5 Strict HandStand PushUp, 50 Double Under

Gymnastic Skills - HandStand Walking, GHD SitUps, Shoulder Taps

Monday 10 Sep - In 10 Mins - 7 Rnd - 10 KettleBell Swing (24/16), 10 Goblet Squat (24/16). In 10 Mins - 7 Rnd - 10 Dumbbell Snatch (20/15), 10 Dumbbell OverHead Squat (20/15)

Strength - Behind The Neck Push Press