Saturday 26 Feb - AbMat SitUps (1 point), Knees to Elbows (1 point), Burpee (2 points), 10m shuttle Runs (2 points), Dumbell PushPress 15/10 (3 points), PullUp (3 points), Squat Cleans 50/35 (4 points), Rope Climb (4 points)

 You will choose 5 movements from the list above, each of which are prescribed a point value per rep. You will choose one movement to do for 5 mins then another to do for 4 mins, another for 3 mins, another for 2 mins and the final for 1min.  Like FGB, there is no rest between movements. As soon as the first 5 minutes are over, you move immediately into your next movement.

You will choose which movement you do for what amount of time. 

Friday 25 Feb - 21-15-9 Power Clean (60/40), Toes to Bar, PushUp

The CrossFit Games are fast approaching! This year the way to qualify for the regional competition, held in Sydney, has changed. Instead of  traveling to Perth we get to do the WODs from our own gym and submit our results! More details will follow over the next few weeks - get excited - this is going to be fun!!

Thursday 24 Feb - 1 Pullup in the first minute, 2 in the second minute, 3 in the third minute and so on until you cannot complete the number of Pullups for that minute

Thumbs up to Monkeys!!

 Compare to 28 Sep

Wednesday 23 Feb - Run 1600m, 3 min rest, Run 1200m, 2 min rest, Run 800m, 1 min rest, Run 400m

 Compare to 30 Nov  and the split times here
More Words Of The Day from CrossFit Lisbeth here

Tuesday 22 Feb - 'Annie' - 50-40-30-20-10 - Double Under, SitUp

 LIFT - Press 5x4

Compare to 16 Aug, 11 Nov and 11 Dec 

Monday 21 Feb - 9 min AMRAP - 10 Thruster (50/35), 5 Ring Dip

 LIFT - 3x5 Snatch

Sunday 20 Feb - Open Gym 2-4pm

All those who have just started on the 'On Ramp' program are more than welcome to come along to Open Gym