Saturday 15 Jun - 3 Mins - WallBalls. 3 Mins - BoxJumps. 3 Mins - Row. 3 Mins - OverHead Lunge Step (20/15). 3 Mins - Burpees. 3 Mins - 10m Shuttle Runs. 3 Mins - Dumbbell Squat Clean Thruster (15/10).

2 Min Rest between each 3 Min Effort.
Scoring is based on how many reps you do over a given amount. For example for every Wall Ball over 40 reps you get a point, so 50 WallBalls in 3 mins will get a score of 10 points. 

Friday 14 Jun - 'Nicole' - 20 Min AMRAP - 400m Run, Max PullUps

Thanks a billion to ARNIES FENCING for the new PullUp Bar!
Strength - Split Jerk

Thursday 13 Jun - 10-8-6-4-2 - Squat Clean (75/50), 5-4-3-2-1 - Rope Climb

Well Done Chico!!

Wednesday 12 Jun - 8 Min AMRAP - 4 HandStand PushUps, 8 Toes To Bar, 16 Box Jump

Strength - OverHead Squat and Snatch Balance

Tuesday 11 Jun - 2 Rnds - 1 Min Power Cleans (60/40), 1 Min Shoulder To OverHead (60/40). Rest 1 Min. 2 Rnds - 1 Min Ring Dip, 1 Min Burpee. Rest 1 Min. 2 Rnds - 1 Min Double Unders, 1 Min Row

Strength - DeadLift

Monday 10 Jun - 'Partner WOD' - Run 2k then 2 Rnds - 50 SitUp, 40 KettleBell Swing (24/16), 30 WallBall, 20 Burpee, 10 BoxJump

I think Linda C summed up Devils Mile best! Great effort to all who got through this one on Saturday, epic turnout, thanks to CF11M and CF TopEnd for joining us!

8am and 3pm sessions today

Sunday 9 Jun - Open Gym 2-4pm

Linda K, Queenstown NZ
Good luck to Chico who is doing his 1st Ironman in Cairns today - 3.8k swim, 180k bike ride and 42k run!!!