Monday 20 Jul - 6 Min AMRAP - 15cal Row, 10cal AirBike. 2 Min Rest. 6 Min AMRAP - 15 WallBall, 10 PullUp. 2 Min Rest. 6 Min AMRAP - 15 Box Jump, 10 Devils Lunge (20/15). 2 Min Rest. 6 Min AMRAP - 15 Burpee, 10m Sled Push (80/60)

Sunday 19 Jul - Open Gym 2-4pm

Saturday 18 Jul - In 35 Min 21-15-9 - Row (cal), DeadBall Clean (40/30), Bike (cal), Dumbbell Push Jerk (20/15), Ski (cal). In any time remaining - AMRAP - 5 Burpee Box Jump, 10 Atomic SitUp

Thanks to everyone who tried Claudia’s ice cream and sorbet last weekend. TopEnd End Delights are at Mindil every Sunday from 4pm. They go great with a Darwin sunset! 

Friday 17 Jul - 800m Row, 800m Run, 20 DeadLift (50/35), 15 Hang Power Clean, 10 Push Press, 600m Row, 600m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press, 400m Row, 400m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press, 200m Row, 200m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press

Thursday 16 Jul - 5 Min Up Ladder - PushUp, 20m DeadBall Carry after each set. 2 Min Rest. 5 Min Up Ladder - Strict PullUp, 20m Farmers Carry after each set. 2 Min Rest. 5 Min Up Ladder - Dumbbell Squat (22.5/15), 20m Dumbbell OverHead Carry after each set.

Skills WOD - 5 Min AMRAP - 2 Ring MuscleUp, 10 Triple Under. 2 Min Rest. 5 Min AMRAP - 2 Bar Muscle Up, 10 Pistol Squat

Wednesday 15 Jul - Muscle Snatch 1-1-1-1-1 OverHead Squat 3-3-3-3-3 Snatch 1-1-1-1-1

Thanks to CFHQ for this WOD

Tuesday 14 Jul - 4 Rnds - 30sec Handstand PushUps, 30sec Rest, 30sec Dips, 30sec Rest, 30sec Burpees, 30sec Rest

Strength - Back Squat