Saturday 25 Jul - 'Partner WOD' - 30 Min AMRAP - 800m Walk then 10 Dumbbell Snatch (15/10), 10 Weighted Box Step Over (15/10), 10 Dumbbell Power Clean & Jerk (15/10)

Every 5 Mins complete 50 single skips each.

Friday 24 Jul - 'Murph' - 1.6k Run, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run

 

 The amazing July On Ramp group!

  Murph should be performed wearing a weighted vest so if you have one and want to wear it then bring it along. The reps can be partitioned as required. eg - 20 Rnds - 5 Pullup, 10 Push Up, 15 Squat.
There will be a few scaled versions of this WOD on the board to choose from.
Session times today are 8am and 3pm.

Thursday 23 Jul - EMOM - 8 Mins - Odd - 3 MuscleUps, Max Burpees, Even - Rest. EMOM - 8 Mins - Odd - 3 DeadLift (120/80), Max Burpees, Even - Rest. EMOM - 8 Mins - Odd - 3 Front Squat (75/50), Max Burpee, Even - Rest

It's a testament to CrossFit when 4 non runners (Arthur runs) can knock out a half marathon. Maybe a few more of us can test out our 21k fitness next year!

Wednesday 22 Jul - 21-15-9 - Power Clean (60/40), HandStand PushUp

Strength - Clean Complex

Friday is a public holiday, session times are 8am and 3pm.
The next Australian Weightlifting Association Level 1 Club Weightlifting/Sports Power course is on 8-9 August. Registrations and payment is due THIS Friday. Click here for info on the course and to register.

Tuesday 21 Jul - 800m Run, 20 KettleBell Swing (24/16), 20 Box Jump, 3 Rope Climb, 400m Run, 15 KettleBell Swing, 15 Box Jump, 2 Rope Climb, 200m Run, 10 KettleBell Swing, 10 Box Jump, 1 Rope Climb

Strength - OverHead Squat

Monday 20 Jul - 10 Min AMRAP - 7 PullUp, 14 Thruster (40/30), 21 Double Under

Strength - Thruster and PullUp

The 9:15am session on Monday, Wednesday and Friday will continue until the end of August, as a trial period. If numbers are good it will stay on the timetable.

Sunday 19 Jul - Open Gym 2-4pm