Wednesday 22 Jul - 5 Rnds - 200m Run, 10 Back Squat

Tuesday 21 Jul - 3RM Press. 2RM Push Press. 1RM Jerk

Well done to Kwow and Val for taking out first and third at the weightlifting meet on Sunday.

It was one of the few Australian Weightlifting sanctioned competitions to be held this year.

Monday 20 Jul - 6 Min AMRAP - 15cal Row, 10cal AirBike. 2 Min Rest. 6 Min AMRAP - 15 WallBall, 10 PullUp. 2 Min Rest. 6 Min AMRAP - 15 Box Jump, 10 Devils Lunge (20/15). 2 Min Rest. 6 Min AMRAP - 15 Burpee, 10m Sled Push (80/60)

Sunday 19 Jul - Open Gym 2-4pm

Saturday 18 Jul - In 35 Min 21-15-9 - Row (cal), DeadBall Clean (40/30), Bike (cal), Dumbbell Push Jerk (20/15), Ski (cal). In any time remaining - AMRAP - 5 Burpee Box Jump, 10 Atomic SitUp

Thanks to everyone who tried Claudia’s ice cream and sorbet last weekend. TopEnd End Delights are at Mindil every Sunday from 4pm. They go great with a Darwin sunset! 

Friday 17 Jul - 800m Row, 800m Run, 20 DeadLift (50/35), 15 Hang Power Clean, 10 Push Press, 600m Row, 600m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press, 400m Row, 400m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press, 200m Row, 200m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press

Thursday 16 Jul - 5 Min Up Ladder - PushUp, 20m DeadBall Carry after each set. 2 Min Rest. 5 Min Up Ladder - Strict PullUp, 20m Farmers Carry after each set. 2 Min Rest. 5 Min Up Ladder - Dumbbell Squat (22.5/15), 20m Dumbbell OverHead Carry after each set.

Skills WOD - 5 Min AMRAP - 2 Ring MuscleUp, 10 Triple Under. 2 Min Rest. 5 Min AMRAP - 2 Bar Muscle Up, 10 Pistol Squat