Friday 31st of July

5 rounds for time of:

5 125kg deadlift
10 Burpees

Thursday 30th of July

3 rounds for time of:

10 clean and jerks
15 ring dips
20 24kg KB swings

Wednesday 29th of July

Fran

21-15-9 of:

42kg thruster, Pullups

Shaz-3.46

Dak-9.45

Tuesday 28th of July

As many rounds as possible of:

5 pullups

10 pushups

15 squats

Monday 27th of July

As many rounds as possible of:

10 10kg wallball shots

10 Abmat sit ups

10 Ring dips

Shaz-

Dak-

Sunday 26th of July

REST

Saturday July 25th

5 rounds, max reps of:

Bodyweight bench, Pullups

Shaz-170
Dak-99
Scotty-47

Friday 24th of July

5 rounds for time of 60kg

12 Deadlifts

9 Hang cleans

6 Push jerks

Shaz - 11:30 60kg

DAK - 15:26 60kg

Scotty - 14:25 50kg

Brad - 8:05 50kg

Tuppence - 6:55 20kg

Mel - 9:10 20kg

Thursday 24th of July

REST

Wednesday 22nd of July

Deadlift 1rm

Dak 175kg PB went for 182.5 gym record but couldnt get it
Shaz 160kg

Tuesday 21st of July

MSC 5.4K RUN

DAK 26.09 PB

SHAZ 26.35 FIRST TIME

Monday 20th of July

FILTHY 50

50 box jumps 24"
50 Jumping Pullups
50 KB swings 16kgs
Walking lunges 50 steps
50 Knees to elbows
50 Back extensions
50 wall ball shots 10kg
50 Burpees
50 double unders

Sunday 19th of July

REST

Saturday 18th of July

For time:
60 Chest to bar pull ups
60 Ring dips

Friday 17th of July

HANG POWER CLEAN 1RM

Thursday 16th of July

NANCY

5 rounds for time of run 400m 42kg OHS

Shaz- 17.38
Dak-19.59

Wednesday 15th of July

5 rounds for time of:
5 Bar Dips
10 Pullups
15 20kg KB Swings

11.23

Tuesday 14th of July

REST

Monday 13th of July

3 Rounds for time of:

21 24" Box Jumps
15 24kg KB Swings
9 Sit ups
400m Run

Dak 10:43
Shaz 11:09
Scotty 12 somethin
Trent

Sunday 12th of July

BADGER

3 Rounds for time of:

30 42kg squat clean

30 Pullups

800 metre run

42.20

Saturday 11th of Juky

3 Rounds for time of

21 Wall Balls

15 Power cleans

9 Burpees

Shaz 12.17

Dak 13.09

Mel 13.34

Friday 10th of July

NATE MODIFIED

As many rounds as possible of:
8 Pull ups
8 B.A Ring dips
4 HSPU
8 2 Pood (32kg) KB Swings

4 Rounds

Thursday 9th of July

4 rounds for time of:

run 400m

50 squats

13.30

Wednesday 7th of July

REST

Tuessday 6th of July

REST

Monday 6th of July

RANDY

75 75 pound power snatches for time

7.58

Sunday 5th of July

REST

GOOD LUCK SHAZ CROSSFIT NORWEST KING

Saturday July 4th

11 km run

1:7.01

Friday 3rd of July

EVA

5 rounds of:

800 metre run

30 32kg Kettlebell Swings

30 Pullups

1:10.57

Thursday 2nd of July

REST

Wednesday 1st of July

REST