Wednesday 29 May - 10-1 Clean and Jerk (60/40), 1-10 Ring PushUp

Strength - Clean & Jerk

Tuesday 28 May - 100 WallBall, 75 Double Under, 50 SitUp, 25 Dumbbell Snatch (20/15)

Strength - Press

The leader-board at the end of day 3 for the individual females, well done Sam (24th) and Lisa (19th), what a solid effort from both of you across all 7 WOD's, way to represent the NT!!

Monday 27 May - 12 Min AMRAP - 6 Burpee PullUp, 12 Box Jump, 24 OverHead Lunge Step (15/10)

Strength - Front Squat

Sunday 26 May - Open Gym 2-4pm

Here is Jane's mum competing in the North Face 100 last weekend. It is a 100k race through The Blue Mountains. Jane's mum is 58!! She finished in 14 hours and 24mins and won the female veterans category, awesome work Jane's mum! 

Saturday 25 May - 'Filthy 50's' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Compare to 23 Feb
The Mandorah to Darwin Bike Ride (125km) is on Sunday 11th August. This is still a while off but it sold out early last here so register here now to avoid missing out!

Friday 24 May - 'Griff' - 800m Run, 400m Backward run, 800m Run, 400m Backward Run

Strength - Power Clean
Above are Sammy's regional WOD's for this weekend. I will provide constant updates on how she is going on our FB page. Good luck SAM!!!!!!!!!!!

Thursday 23 May - 'Tabata Sets' - Toes To Bar, Goblet Squat (24/16), Ring Dip, KettleBell SumoDeadLift HighPull (24/16)

Henry in great form at the last weightlifting comp.

 If you are interested in entering in the next one, in 2 months time, let me know. The amount you lift or the experience you have is irrelevant, these comps are for everybody interested in having a go!