Tuesday 3 Jul - ‘CrossFit Total’ - 1RM Back Squat, 1RM Press, 1RM DeadLift

Monday 2 Jul - 0-15 Min - AMRAP - 20/15cal AirBike, 6 Tyre Flip, 4 Sled Drag, 200m Farmers Carry (24/16). 15-18 Min - Rest. 18-32 Min - 3RM Hang Snatch

Sunday 1 Jul - Open Gym 2-4pm

Sammy, Tai and Marii checking our Rainer’s CrossFit gym in Estonia

Saturday 30 Jun - 15 Rnd - 5 PullUp, 7 WallBall. 2 Min Rest. 15 Rnd - 5x 10m Shuttle Run, 7 Burpee

Well done to the CFD weightlifters from last weekends comp. Also a very big thank you to Gwyneth and Rob who bar loaded for both sessions. 

The next NTWA comp will be Sunday 16th Sep at CrossFit Palmerston

Friday 29 Jun - 50 Sumo DeadLift (100/70), 50 HandStand PushUp, 100m DeadBall Carry (60/40)

Finisher - 2 Min AMRAP - DeadBall Over Shoulder (60/40), 1 Min Rest, 2 Min AMRAP - AirBike, 1 Min Rest, 2 Min AMRAP - KettleBell Snatch (24/16)

Thursday 28 Jun - In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Box Jump (70/60). In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Ring Dip. In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Strict Toes To Bar. Then 4 Rnd - 1 Min Seated Press (20/15), 1 Min Rest, 1 Min Knees To Elbows, 1 Min Rest

Wednesday 27 Jun - 1.6k Run, 140 Squat, 120 SitUp, 100 Double Under, 80m Sled Push (60/40), 60 PushUp, 40 MedBall SitUp, 20 Dumbbell Squat Clean (20/15)