Saturday 1 Dec - 'Wood' - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 SDHP (40/30), 10 Thruster (40/30), Rest 1min.

Compare to 8 Dec

This is a fundraiser WOD supporting The Commando Welfare Trust.

 32-year-old Brett Wood an Australian Special Forces Commando was killed in Afghanistan in May 2011. We will be participating in WOD 2 on Wednesday next week in honour of 2 other Australian soldiers killed in Afghanistan, Gallagher and McDonald. Any donations (Saturday or Wednesday) would be appreciated

Friday 30 Nov - 3 Rnds - 2 Wall Climb, 10 Pistol, 20m Bear Crawl

Strength - Press

Thursday 29 Nov - 3 Rnd - 100 SitUp, 50 KettleBell Swing (32/24), 25 MedBall Clean

Wednesday 28 Nov - Run 800m then 5-4-3-2-1 DeadLift (120/80), HandStand PushUp then Run 400m

Outstanding effort from Sammy D and her team taking out the Again Faster comp in Ipswich on the weekend. We are all very proud of you Sam!
Strength - DeadLift
New batch of shirts in today, get into them!

Tuesday 27 Nov - 12 min AMRAP - 3 Strict PullUp, 6 Push Press (50/35), 9 Box Jump

Strength - Front Squat

Dave with Coach Burgener, CrossFit's Oly Weightlifting Coach

Monday 26 Nov - 'Nasty Girls' - 3 Rnds - 50 Squat, 7 Muscle Up, 10 Hang Power Clean (60/40)

Strength - Hang Power Clean

Sunday 25 Nov - NTWA Weightlifting Comp - 10am

No Open Gym today. 

Lifting starts at 10am. BBQ will start about 12pm. 

If you are interested in competing in weightlifting comps next year then it would be a great idea to come in and watch this one.