Tuesday 26 Sep - 'Partner WOD - 10 Min AMRAP - Bench Press, Row

Nyree took first place in the NTWA weightlifting comp held at CrossFit Palmerston on Sunday. Nyree has been progressively building her lifts up over many comps and is a great example of patience and hard work paying off.

Strength - Bench Press and PullUp

Monday 25 Sep - In 10 Mins - 75 Squat, 10 GHD SitUp, 50 Squat, 10 GHD SitUp, 25 Squat, 10 GHD SitUp. In 10 Mins - 50 Box Jump, 10 Ring PushUp, 35 Box Jump, 10 Ring PushUp, 20 Box Jump, 10 Ring PushUp

Skills WOD - 10 Min AMRAP - 1 Forward Roll, 2 Barbell Turkish GetUp, 30sec HandStand Hold, 4 Kneeling Jump to Stand

Sunday 24 Sep - Open Gym 2-4pm

Weightlifting Comp today at CrossFit Palmerston. Starts at 11am. Spectators are very welcome.

Saturday 23 Sep - 'Partner WOD - 100 Toes To Bar, 100 Dumbbell Push Press (20/15). 1 Min Rest. 'Solo WOD' - 5 Min AMRAP - Burpee. 1 Min Rest. 'Partner WOD' - 100 Cal Row, 100 SitUp

A Partner WOD then a solo effort then another Partner WOD.

In the Partner WOD one works, one rests.

Friday 22 Sep - 6 Min AMRAP - 8 Box Jump, 10 Squat, 12 Pistol Squat, 14 Walking Lunge

Strength - Front Squat

Thursday 21 Sep - 20sec Work/10sec Rest - 100 Dumbbell Snatch (20/15), 100 KettleBell Snatch (24/16), 100 Hang Power Snatch (35/25)

Wednesday 20 Sep - In 22 Mins - 800m Run, 21 V-Sit, 21 Extra PushUp Burpee, 600m Run, 15 V-Sit, 15 Extra PushUp Burpee, 400m Run, 9 V-Sit, 9 Extra PushUp Burpee. In time remaining - Max Hand Release PushUp

Outstanding run from Eliza on Sunday to take 3rd in the open division of The Mitchell St Mile.