Tuesday 10 May - 2 Rnds - 500m Row, 30 Box Jump, 30 WallBall, 400m Run, 20 KettleBell Swing (24/16), 20 PullUp, 500m Row, 30 Thruster (40/30), 30 Toes To Bar, 400m Run, 20 OverHead Squat (40/30), 20 PushUp

Rnd 2 is half the distance and reps of Rnd 1

Monday 9 May - 'BackBone' - 8 Min AMRAP - 10 Back Squat, 50 Double Under, 10 PullUp. The Back Squat load increases each rnd - 50/35, 60/40, 70/50, 80/60, 90/65

 Strength - Front Squat and Clean DeadLift

It was great to see representatives from each of the NT CF gyms attend a weightlifting seminar by Leo Issac last Friday night. His knowledge on weightlifting is astounding. What a difference he was able to make to everybody's positions and speed under the bar!

Sunday 8 May - Open Gym 2-4pm

Saturday 7 May - 'Team WOD' - 40 Min AMRAP - 500m Row, Max Burpee, Max KettleBell Swing (24/16), Max Box Jump, Max Dumbbell PushPress (15/10)

 Intro Session 10am

Friday 6 May - 4 Rnd - EMOM - Min 1 - Toes To Bar, Min 2 - Pistol Squat, Min 3 - Power Clean (60/40), Min 4 - Rest

Strength - Back Squat and Front Squat

Thursday 5 May - 1K Run, 75 Bar Facing Burpee, 50 GHD Back Extension, 25 Hang Power Snatch

Wednesday 4 May - 150 WallBall - Every 30 Reps do 1 Round of 'Cindy' (5 PullUp, 10 PushUp, 15 Squat)

 Skills WOD - 2 Rnd - 3 Min Free Standing HandStand PushUp, 3 Min - Strict MuscleUp