Wednesday 8 Jun - Run 800m, 21 SitUp, 21 Clean and Jerk (40/30), Run 400m, 15 SitUp, 15 Clean and Jerk, Run 200m, 9 SitUp, 9 Clean and Jerk

Surely there are a few of you who want to give a wallball burpee a go??

Tuesday 7 Jun - 'Fight Gone Bad' - 3 Rnds - Wall Ball (10kg/5kg), Sumo DeadLift HighPull (35/25), Box Jump (60/50cm), Push Press (35/25), Row

Posing before the City To Surf!!
1 min per station, 1 min rest between rounds, total reps is score.

Monday 6 Jun - 8 Rnds - 6 Hang Power Clean (60/40), 3 Burpees, 1 Rope Climb

Strength - Front Squat

In this WOD if you need to wait for the rope you do pushups - every pushup you do is minus 1 second off your time

Sunday 5 Jun - Open Gym 2-4pm

Sorry John, not your heaviest that night but the only one I got a photo of.

Thanks to all those who came and supported the lifters at the weight lifting comp.

Huge congratulations to Mel and Marnie for great lifts.

See you all at the City to Surf start line!

Saturday 4 Jun - 'Unbroken' - KB Swing (24/16), Double Under, PullUp, Toes To Bar, Sit Up, Thruster (40/30), Push Up, Tyre Jump, Squat, Push Press(40/30)

Working with a partner you will do as many reps as possible of each exercise, your partner will count your reps and ensure they are good reps. If the movement involves the PullUp station you score reps until you drop from the bar. For movements using the Olympic bar reps are scored until you put the bar down. For all other movements you score reps until you pause/rest for 2 seconds or more. Score is total reps for all 10 exercises!

Weight Lifting Comp starts at 10am. Come on down and compete or cheer. Bring a chair or two!

Friday 3 Jun - 5 Rnds - 3 Ring PushUp, 6 WallBall, 9 KB Swing (32/24), 12 Weighted StepUp, 15 Squat

 Strength - Push Press

Thursday 2 Jun - 1k Run, 30 HandStand PushUp, 1k Run

 This is Games WOD #1 from the CF Regionals - except we have subbed a 1k run instead of 1k row